Stretching can help improve balance and coordination. It’s also easy for people of all physical activity levels. Some experts recommend stretching for 10 to 15 minutes a day if you have MS

Stretching can help improve your posture and prevent aches and pains associated with MS. Gentle stretching can also help warm up muscles for movement. This is important if you’ve been inactive for a while

Warming up and slowly moving your muscles will also help prevent torn muscles, strains, and sprains. Stretch after you wake up or after sitting for long periods of time. Seated stretching is easier and safer for beginners.

Strengthening or warm-up exercise: Hip marching

1. Sit in a sturdy chair with your back touching the back of the chair.
2. Place your hands comfortably on your legs.
3. Slowly lift your left leg straight up, leaving the knee bent.
4. Hold for a count of 5 (or as long as comfortable), and then return your foot to the floor.
5. Repeat with the other leg.

Spasticity exercise: Achilles tendon release

1. While seated in a chair or on the floor, extend one leg and wrap a band or strap around the ball of that foot.
2. Lengthen your spine by sitting up tall and gently pulling your stomach in toward your spine.
3. Maintaining that upper body posture, slowly pull on the band or strap, pulling your foot back toward you. The movement should occur at the ankle joint, lengthening the overactive muscles in the back of the lower leg and heel.

Leg exercise: Assisted butt kicks

1. Stand and hold onto the back of a chair with both hands for support.
2. Lift your heel back behind you and try to touch your butt. The movement should occur at the knee joint.
3. When you can’t get any higher, have a friend gently assist you with their hands to lift your heel as high as possible, without discomfort.
4. Lower your foot back down to the ground as slowly as possible.