Side Wall Plank March Sit
REBALANCI NG THE ANK LE Achilles Tendon Release How To Do Exercise:
1. Place fingers on sides of Achilles tendon 2. Gently massage up and down tendon for 15-30 seconds 3. Perform release on both legs Ankle Mobility
How To Do Exercise:
1. Place BALL OF FOOT on 2-4 inch platform, Place other foot behind 2. Slowly bend FRONT KNEE until stretch is felt, Hold stretch 3-4 sec 3. Repeat 8-10 times per ankle
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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REBALANCI NG THE HI P Cross Back Stretch How To Do Exercise:
1. Place forearm on wall, Step Inside Leg Forward, Pull ABS In 2. Cross Outside Leg Back & Behind Front Foot 3. Lean Toward Wall 4. Push Hip AWAY from wall 5. Hold stretch 15- 30 seconds Hip Pulse How To Do Exercise:
1. Forearm on wall, One Foot Fwd 2. Pull ABS In, Push Hips Back 3. Slowly Lower Body by bending both knees, SIT BACK Into Hips 4. Pause at Bottom, Stand Up By Pushing Through Hips 5. Perform 8-10 Reps Per Leg
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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REBALANCI NG THE SPI NE Pec Minor Stretch How To Do Exercise: 1. Place Forearm on Wall, Elbow At 90 Degrees, Pull ABS In 2. Place Outside Leg Forward, Relax Shoulders 3. Slowly Turn Away From Wall, Pause 2-3 Sec, Return To Start 4. Repeat 8-10 repetitions per arm Body Rotations
How To Do Exercise: 1. Stand with feet shoulder width apart, arms out to side 2. Pull ABS In, Turn Hips – Ribs – Shoulders To Right, Pause 3. Return body to center, Pause, Turn Body To Left, Pause 4. Perform 10 – 20 reps © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Side Bends
How To Do Exercise: 1. Feet Shoulder Width Apart, Arms At Sides, Pull ABS In 2. Squeeze Glues: Tip Trunk Right – Back To Center – Tip Trunk Left 3. Pause At End Of Each Tip
BALANCE DRI L L S Wall Plank March How To Do Exercise:
1. Place Forearms on Wall, ABS In 2. Relax Shoulders, Squeeze Left Glute 3. Lift Right Knee & Toe Up Toward Wall 4. Pause, Lower Leg, Perform 10 Lifts 5. Repeat Lifting Left Knee & Toe © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Side Wall Plank March How To Do Exercise: 1. Place Forearm on Wall, ABS In 2. Relax Shoulders, Squeeze Outer Glute 3. Lift Inside Knee & Toe Up. Pause 4. Pause, Lower Leg, Perform 10 Lifts 5. Turn Opposite Direction & Repeat
Sit – Stand - Step How To Do Exercise: 1. Sit On Chair 2. Lean Forward 3. Pull Abs In 4. Reach Behind You 5. Stand Up 6. Push Hips Forward 7. Pull ABS In 8. Squeeze Glutes 9. Step Forward 10. Step Back, Sit, Repeat 10 – 15 Times © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Your MS Balance Program: One of the most limiting symptoms of MS is loss of balance. As MS attacks your central nervous system, foot drop, spasticity, and muscle weakness can significantly reduce the strength and coordination of the muscles needed to keep you standing upright, counteracting gravity, and keep coordinated as you change direction. Balance loss occurs as brain lesions and demyelinated nerves disrupt the communication between your brain, nerves, muscles, and joints. This communication problem weakens the muscles and destabilizes the joints needed for strong posture and fluid gait (walking). This disruption can leave you feeling shaky, out of control, unstable, and weak. Furthermore, poor balance is scary and is often accompanied with feelings of anxiety, worry, and stress from the possibility of falling and loss of confidence in your body. When you lose control of your body, it is common for many MSers to experience feelings of depression, hopelessness, and frustration as you try and function in a body where walking is the most challenging part of the day. However, there is good news! The exercises in this program are a powerful starting place in a complete, step by step MS exercise program specifically designed to rebalance your brain, reconnect your body, strengthen your muscles, and improve the entire function of your body to help you walk, move, play, and work better. This mini-movement practice is a part of a multi-component training method called The R.I.S.E. Movement System that I have developed over the past 15 years of working with MS clients. R.I.S.E. uses neuromuscular re-education to create new connections in your brain that improve strength, balance, and coordination even though your body is affected by MS. The stretches and movements in this Balance program teach your brain new ways to communicate with your nerves, muscles, and joints so your body can move better by learning how to bypass the nerves damaged by MS. You are using the same exercises that have helped many of my clients regain their balance, retrain their bran, and start on a path toward walking, exercising, and living with strength and balance again. I know you’re going to love them and will look forward to feeling strong and stable every day. RISE | MOVE | HEAL Trevor © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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1. Place fingers on sides of Achilles tendon 2. Gently massage up and down tendon for 15-30 seconds 3. Perform release on both legs Ankle Mobility
How To Do Exercise:
1. Place BALL OF FOOT on 2-4 inch platform, Place other foot behind 2. Slowly bend FRONT KNEE until stretch is felt, Hold stretch 3-4 sec 3. Repeat 8-10 times per ankle
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
Page | 1
REBALANCI NG THE HI P Cross Back Stretch How To Do Exercise:
1. Place forearm on wall, Step Inside Leg Forward, Pull ABS In 2. Cross Outside Leg Back & Behind Front Foot 3. Lean Toward Wall 4. Push Hip AWAY from wall 5. Hold stretch 15- 30 seconds Hip Pulse How To Do Exercise:
1. Forearm on wall, One Foot Fwd 2. Pull ABS In, Push Hips Back 3. Slowly Lower Body by bending both knees, SIT BACK Into Hips 4. Pause at Bottom, Stand Up By Pushing Through Hips 5. Perform 8-10 Reps Per Leg
© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
Page | 2
REBALANCI NG THE SPI NE Pec Minor Stretch How To Do Exercise: 1. Place Forearm on Wall, Elbow At 90 Degrees, Pull ABS In 2. Place Outside Leg Forward, Relax Shoulders 3. Slowly Turn Away From Wall, Pause 2-3 Sec, Return To Start 4. Repeat 8-10 repetitions per arm Body Rotations
How To Do Exercise: 1. Stand with feet shoulder width apart, arms out to side 2. Pull ABS In, Turn Hips – Ribs – Shoulders To Right, Pause 3. Return body to center, Pause, Turn Body To Left, Pause 4. Perform 10 – 20 reps © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Side Bends
How To Do Exercise: 1. Feet Shoulder Width Apart, Arms At Sides, Pull ABS In 2. Squeeze Glues: Tip Trunk Right – Back To Center – Tip Trunk Left 3. Pause At End Of Each Tip
BALANCE DRI L L S Wall Plank March How To Do Exercise:
1. Place Forearms on Wall, ABS In 2. Relax Shoulders, Squeeze Left Glute 3. Lift Right Knee & Toe Up Toward Wall 4. Pause, Lower Leg, Perform 10 Lifts 5. Repeat Lifting Left Knee & Toe © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Side Wall Plank March How To Do Exercise: 1. Place Forearm on Wall, ABS In 2. Relax Shoulders, Squeeze Outer Glute 3. Lift Inside Knee & Toe Up. Pause 4. Pause, Lower Leg, Perform 10 Lifts 5. Turn Opposite Direction & Repeat
Sit – Stand - Step How To Do Exercise: 1. Sit On Chair 2. Lean Forward 3. Pull Abs In 4. Reach Behind You 5. Stand Up 6. Push Hips Forward 7. Pull ABS In 8. Squeeze Glutes 9. Step Forward 10. Step Back, Sit, Repeat 10 – 15 Times © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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Your MS Balance Program: One of the most limiting symptoms of MS is loss of balance. As MS attacks your central nervous system, foot drop, spasticity, and muscle weakness can significantly reduce the strength and coordination of the muscles needed to keep you standing upright, counteracting gravity, and keep coordinated as you change direction. Balance loss occurs as brain lesions and demyelinated nerves disrupt the communication between your brain, nerves, muscles, and joints. This communication problem weakens the muscles and destabilizes the joints needed for strong posture and fluid gait (walking). This disruption can leave you feeling shaky, out of control, unstable, and weak. Furthermore, poor balance is scary and is often accompanied with feelings of anxiety, worry, and stress from the possibility of falling and loss of confidence in your body. When you lose control of your body, it is common for many MSers to experience feelings of depression, hopelessness, and frustration as you try and function in a body where walking is the most challenging part of the day. However, there is good news! The exercises in this program are a powerful starting place in a complete, step by step MS exercise program specifically designed to rebalance your brain, reconnect your body, strengthen your muscles, and improve the entire function of your body to help you walk, move, play, and work better. This mini-movement practice is a part of a multi-component training method called The R.I.S.E. Movement System that I have developed over the past 15 years of working with MS clients. R.I.S.E. uses neuromuscular re-education to create new connections in your brain that improve strength, balance, and coordination even though your body is affected by MS. The stretches and movements in this Balance program teach your brain new ways to communicate with your nerves, muscles, and joints so your body can move better by learning how to bypass the nerves damaged by MS. You are using the same exercises that have helped many of my clients regain their balance, retrain their bran, and start on a path toward walking, exercising, and living with strength and balance again. I know you’re going to love them and will look forward to feeling strong and stable every day. RISE | MOVE | HEAL Trevor © 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M
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