If you are living with multiple sclerosis (MS), managing your illness-related muscle stiffness, also known as spasticity, can be an ongoing challenge. You know that you would greatly benefit from increased flexibility, improved range of motion, and reduced muscle tension.A daily gentle stretching routine may help reduce muscle shortening and enhance comfort and mobility for those living with MS. Stretching offers several benefits, and by choosing the right types of stretches and following proper techniques, it can significantly improve your overall experience with MS. It could help make it more of a health-journey of progress not perfection when you stretch yourself to better days leading to more flexible and comfortable ones.
Benefits
1. Reduces muscle tension and stiffness
MS causes muscles to become tight and rigid. Keeping muscles from shortening, a common issue with spasticity, stretching can reduce muscle tension, tightness, rigidity, and stiffness. These benefits of stretching occur because stretching lengthens and relaxes tight muscles. Stretching improves circulation. The increase of blood flow that results from stretching renews muscles by decreasing tension and fatigue, and sending more nutrients and oxygen. It deepens flexibility and widens the range of motion. Most importantly, it reduces spasticity, a common MS symptom that makes movement uncomfortable due to involuntary muscle tightness. Additionally, stretching results in lengthening muscles when stretches are performed consistently, optimally daily, and ideally multiple times a day.
2. Improved range of motion (ROM)
If you are living with MS, you could experience a better range of motion in your joints, which might help prevent joint stiffness from lack of use. As stretching improves muscle flexibility, it facilitates more movement and joint extension, which can be limited when there is shortening of muscles by MS. Stretching counters less stiffness with greater joint mobility for people living with MS. If you have MS, stretching might help you to become more able to move with greater freedom and comfort, leading to more ease and less challenges with daily activities.
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3. Energy conservation
Stretching helps conserve energy. It makes it easier for people who are living with MS to move by adding stretching to their lives. It also reduces the effort needed when such individuals struggle with getting past tight muscles. Muscles in this state of tightness make the body work harder and use more energy because of the restriction.
Tips for stretching
Here are some things to keep in mind when stretching. Always stretch warm muscles. Be gentle with yourself and don’t force your body to do what your body is saying it can’t do. Spend at least 10 to 15 minutes a day stretching, as often as you can. Work with your physical therapist or get help from your caregiver for guidance in getting through the stretches that might be difficult for you, whether you are an absolute beginner or a more advanced and experienced stretcher. Lastly, feel free to use towels or resistance bands to get into the stretches as deeply and safely as possible.
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Targeted stretches, yoga, pilates, and Tai Chi
How can you get started doing stretches that lead to greater comfort if you have MS? Yoga and pilates are good for the stretching and flexibility exercises they provide. They improve joint mobility and general movement as part of their practice. Likewise, doing balance and stability exercises, like Tai Chi, creates not only stability and balance but also coordination in addition to flexibility.
There are also targeted stretches that you can do. The list below provides some examples, but it is by no means exhaustive. The following stretches are often recommended to reach goals of improved comfort when living with MS. With all types of stretches, be sure to get help from a professional and consult your healthcare provider before you start.
1. Knee to chest stretch
Lying down on your back, wrap your hands behind one knee and gently pull it towards your chest while keeping the other leg straight. Switch legs and repeat. This helps with improving the flexibility and mobility of your hip and back. It does this by reducing pain and stiffness there.
2. Hamstring stretch
Begin by sitting with one leg extended and your heel on the floor. Gently lean forward from your hips and keep your back straight. You will feel the stretch in the back of your thigh. You can do the stretch and extend either one or both legs, or lean forward from the hips. This stretch is a powerhouse in terms of effect since it targets the hamstrings, which are important for bending the knee and extending the hip. It can also benefit muscles in the rest of the leg and back.
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3. Calf stretch
Start by leaning against a wall. With one leg back, press your heel into the floor. This will stretch your calf muscle, which is in the back of your lower leg. This targeted stretch can be performed from various positions. It relieves tightness and helps with overall leg function.
4. Hip flexor stretches
Sit on the edge of a chair with your best posture. Next, lean back and feel the stretch in your front hip. Hip flexor stretches are for the muscles that connect the leg to the torso. These muscles can get tight from either ongoing sitting or prolonged physical activity.
This is one of many different hip flexor exercises. Find one that works for you. Hip flexor stretches can also help decrease discomfort. Additionally, the different hip flexor exercises can be done from different positions.
5. Gentle neck stretch
Tilt your head slowly and gently to one side with your ear coming as close as you can get to your shoulder to release tension. Change direction to relax on the other side. This stretch aids in relieving stiffness and can alleviate pain.
Again, this list is not exhaustive, but it is a good start and a good way to improve flexibility and decrease stiffness with MS. Start slow but continue stretching to reap the maximum benefits.
It will be hard to start something new, like stretching. Think of it as an investment in “future you”. As you push through holding the stretches, take comfort in knowing that each effort will result in more relief. Encourage yourself when no one else will. Invest 10 to 15 minutes a day and keep it up before you see or feel any tangible result.
This is the mindset of champions. This is how more physical comfort, more energy, and an increased range of motion begin. Make each stretch a victory won by repetition.
And with each repetition, you are writing a new story of you as the fiercely determined hero/ine. Remain courageous in the MS battle, which is only a fraction of your story. As you overcome muscle stiffness, tension, and rigidity, you fight with the unstoppable tenacity of a warrior and claim better health as your prize. It is evident you are a winner: declare it and own it and keep moving forward.
