Stretching for people with MS.pdf

Staying Well

Stretching for People with MS

An Illustrated Manual

For Information: 1-800-FIGHT-MS nationalmssociety.org

Beth E. Gibson, PT, has a certificate in physical therapy

from the Mayo School of Health Related Science in

Rochester, Minnesota. She has been working with people

with MS for 11 years.

Special thanks to Susan Kushner, MS, PT, and Cinda

Hugos, MS, PT, for their valuable assistance.

Drawings by iMageWorx. Some of these drawings originally

appeared in Multiple Sclerosis: A Self-Care Guide to

Wellness , published in 1998 by Paralyzed Veterans of

America, Inc. They are reproduced here with the kind

permission of PVA, Inc.

Reviewed by members of the Client Education Committee of

the National Multiple Sclerosis Society’s Medical Advisory

Board.

Stretching for People with MS

An Illustrated Manual

by Beth E. Gibson, PT

TABLE OF CONTENTS

G ENERAL INTRODUCTION .............................................................3

S OME PRECAUTIONS , BOTH OBVIOUS AND NOT SO OBVIOUS ...........5

H EAD AND NECK EXERCISES ........................................................6

S HOULDER EXERCISES

BASIC .....................................................................................7

AS A FLOW ..............................................................................9

E LBOW AND FOREARM EXERCISES .............................................10

H AND AND WRIST EXERCISES .....................................................11

T RUNK AND HIP EXERCISES .......................................................14

A NKLE AND FOOT EXERCISES .....................................................17

S ITTING COORDINATION AND BALANCE ........................................19

P OSITIONING FOR SPASTICITY ....................................................20

I NDEX OF SPECIAL TERMS ..........................................................24

Stretching for People with MS

GENERAL INTRODUCTION

Everyone with MS, regardless of his or her degree of ability or disability,

needs regular physical activity. Lack of exercise has serious health conse-

quences, ranging from constipation to increasing the risk of heart disease.

Just as important, good exercise programs not only prevent problems,

they promote a sense of achievement and well-being.

This booklet focuses on basics to move and gently stretch muscles and

tendons, on your own, at your own pace. For the purposes of this book,

the familiar term “stretching” is used, though most of these exercises are,

technically, range of motion activities. Exercise can be broken down into

five categories, one of which is relaxation. All are important to people

with MS.

Flexibility —stretching the muscle and tendon to its full length and

moving the joint through its full range. These activities decrease muscle

tightness and prevent loss of full range of motion which may occur with

decreased activity, weakness, or spasticity. Unaddressed, such loss can

lead to joint contractures that painfully “freeze” joints into a single

position.

Strengthening —increasing the force or power of the muscle. Strength

can be increased by lifting a limb up against gravity, lifting weights, or by

working against resistance such as walls, weights, or rubber tubing.

Strengthening exercises can help reduce fatigue.

Endurance —improving heart and lung function. Aerobic exercise

makes the heart and lungs work harder and builds endurance, reduces

the risk of heart disease, and helps manage weight and cholesterol

levels. Walking, swimming, or using a stationary bike are forms of

endurance activities.

Balance and coordination —improving quality and safety of move-

ment. Rhythmic hand or foot exercises and specific standing activities,

usually with directions from a physical therapist, can improve balance

and coordination.

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: