Welcome To Your Exercise Guide: Walking is the most fundamental movement pattern we perform as humans. Unfortunately, one of the symptoms of MS is a loss of the strength, coordination, and balance needed for a strong, controlled, and effective gait or walking pattern. With MS, your ability to walk can be greatly affected as the communication between the brain, nerves, muscles, and joints is slowed down and interrupted by demyelination. This communication problem can throw off your balance and give you the sense of being shaky, out of control, unstable, and weak at unpredictable times. Many people whose walking balance is affected by MS experience feelings of fear, anxiety, worry, and stress from the possibility of falling. This can lead to feelings of depression, hopelessness, and frustration over an activity that used to be automatic now seems like the most challenging part of the day. However, there is good news! You can actually use exercise specifically designed for MS to walk better There is a method of medical exercise training called The R.I.S.E. Method that I personally developed and have used for over 15 years with my MS clients. This type of exercise, called neuromuscular re-education, creates new connections in your brain that have been shown to improve and maintain your walking balance even though your MS may progress. These MS exercise programs teach your brain new ways to communicate with your nerves, muscles, and joints so your body can move better by bypassing the nerves damaged by MS. The 3 exercises in this Walking Balance for MS Guide are part of a powerful program that has helped many of my clients build new brain connections, regain nerve function, and start on a path toward walking again with strength and balance. I know you re going to love them and will look forward to feeling strong and stable every day. RISE, Move, & Heal, Trevor 2016 TREVOR WICKEN MOVEMENT SOLUTIONS RISEANDMOVE.COM Page 1
Wall Plank + Front Marching To improve forward walking balance & core strength 1. Stand facing wall, place forearms on wall, stand as tall as possible 2. Shift weight into balls of feet, squeeze glutes 3. Shoulder blades down toward back pockets, pull ABS IN 1. Slowly lift right knee up toward wall, pull abs in, pause 1-2 sec 2. SLOWLY lower foot while holding belly button toward spine. 3. Perform 5-10 lifts per knee then switch legs PULL ABS IN, Squeeze glutes Lift Chest, Pull Shoulder Blades down Lift leg as high as you can without discomfort or strain. Try stretching your shoulders & low back in between each set. Off Balance? It is normal to have wobbles as your body learns how to balance. 2016 TREVOR WICKEN MOVEMENT SOLUTIONS RISEANDMOVE.COM Page 2
Wall Side Marching Prevent side falls, improve walking balance & hip strength Start by standing next two wall, place forearm on wall below shoulder height. Stand tall and pull abs in. 1. Shift weight into OUTSDIE leg by squeezing your glutes 2. Pull ABS IN, Pull Shoulder BLADES DOWN 3. KEY: Slowly LIFT INSIDE KNEE & TOE, continue to hold abs in. 4. Pause at the top of the motion, return to start 5. Try lean as little as possible against the wall Pull bellybutton in toward spine Stand tall push up to ceiling through top of head Lift leg as high as you can w/o discomfort or strain Falling into Wall? This is normal, try to pull abs in and stand tall with as little weight on the forearm as possible. 2016 TREVOR WICKEN MOVEMENT SOLUTIONS RISEANDMOVE.COM Page 3
Chair Stand Step - Pause Prevent falls when rising and walking, leg & core strength 1. Position chair facing wall w/ enough room to step forward 2. Sit on edge of chair, knees bent, feet flat, lean forward ½ way, reach between knees. 1. Stand from chair, pull ABS IN, stand tall, STABILIZE BALANCE 2. Take 1 step fwd, elbows bent at 90 degrees, fingers spread 3. KEY: Pull Abs in and stay tall as you step forward 4. Pause after you step forward and regain balance 5. Step back until both feet even, sit down, reach arms back 6. REPEAT but Step w/ OPPOSITE Leg, continue alternating legs As you sit, reach back under chair, pull abs in, avoid arching back As you step forward, keep knee behind toes. As you step forward, pull belly button toward spine 2016 TREVOR WICKEN MOVEMENT SOLUTIONS RISEANDMOVE.COM Page 4