Yoga Stretches for MS

Yoga Stretches for MS


I had the opportunity to present this
weekend and the Boston abilities Expo with my mom, who is a registered yoga
teacher! I spoke first about different exercises that are functional and that
you can do throughout your day-to-day routine to improve things like your
balance and your walking. Then my mom spoke about yoga and not only yoga, but
things that you can do throughout the day, sitting at home, sitting at your desk
at work that you can do to stretch out your muscles! She took us through a 20
minute routine that anyone with Multiple Sclerosis could perform and it was
amazing! Everyone felt so stretched out, so relieved afterwards that
I wanted to share my three favorite moves with you. The first
one we’re going to do is to stretch out your pec muscles, which are right in the
front of your armpit area – and I would even say that these muscles are tight in
every single person – mostly because we’re either typing or texting or sitting
throughout the day and when we’re in those positions, our shoulders are
rounded forward meaning these pec muscles are shortened. In order to
stretch them out, you need to sit up nice and tall, and interlace your fingers like
this but you’re going to put them behind your head, laced like that. Once you’re in
this position move your elbows backward. Another way you can do this
stretch is to put one arm on the back of your chair and this is just a unilateral
also known as one-sided stretch. So if your right arm is in back, you’ll feel
your right pec muscle stretching. You can also bring that arm back and then do the
other side. Make sure your shoulders do not turn; your shoulders stay facing
forward the whole time. And you can also do both arms at the same time, if you
have that flexibility. This is such a great way to stretch your pec muscles so
that you can open up your chest. My second favorite stretch that I loved
from her presentation this weekend was to sit up nice and tall in your chair
and have a spinal twist. So this will stretch out all those upper and middle
back muscles. So keep yourself facing forward, but have both hands come over
this way and allow your shoulders to turn with your arms. So your knees and
hips should still be facing forward but your upper body is turned to the right
and hold this stretch. You should feel it in the middle and upper back. Always
remember to do every stretch on both sides, so now we’re going to go
over to the left. Hips and knees stay facing forward, but I move to the left
side and your arms can help you twist as far as what feels comfortable for you.
The third stretch that I loved is a leg stretch. A lot of us sit throughout the
day and when we’re sitting our knees are bent, which means that our hamstring
muscles (which attach on the bone that you sit on and go all the way behind
your knees) are shortened all day long, so the best way to stretch them out in a
seated position is to sit about half way back in your chair, straighten one leg,
sit up tall, and reach forward. This one totally depends on how flexible you
are. If you are not very flexible and your muscles are pretty tight, then just
sitting up tall with your legs straight might be enough of a stretch for you. If
you have more flexibility, keep your back flat and lean forward. Notice I’m not
pushing down on that knee at all. My hands are gently placed on my legs. As
always you want to make sure we do both sides, so stick your left leg out there
too, keep your chest up tall, and slowly hinge forward, hands are just lightly
touching your legs. Those are my three favorite yoga moves
to get some flexibility in your pec muscles, your back muscles, and your leg
muscles that we did this past weekend. If you think having a consistent yoga
practice would be helpful in your life with MS, then please feel free to drop a
comment in the comment section below to let me know. I would love to provide more
videos like this if you think would be helpful. And if you found value in this
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