2017 RISE MOVEMENT SOLUTIONS T H E M S G Y M . C O M Page 1 [605665]

© 2017 RISE MOVEMENT SOLUTIONS | T H E M S G Y M . C O M Page | 1

Achilles Tendon Release

Ankle Mobility

REBALANCING THE ANKLE
How To Do Exercise:
1. Pl ace fingers on sides of Achilles
tendon
2. Gently massage up and down
tendon for 15 -30 seconds
3. Perform release on both legs

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

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Cross Back Stretch

Hip Pulse

How To Do Exercise:
1. Place forearm on wall, Step
Inside Leg Forward, Pull ABS In
2. Cross Outsid e Leg Back &
Behind Front Foot
3. Lean Toward Wall
4. Push Hip AWAY from wall
5. Hold stretch 15 – 30 seconds
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

REBALANCING THE HIP

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Pec Minor Stretch

Body Rotations

REBALANCING THE SPINE
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

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

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Side Bends

Wall Plank March

How To Do Exercise:
1. Feet Shoulder W idth 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
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

BALANCE DRILLS

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Side Wall Plank March

Sit – Stand – Step

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

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

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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 need ed 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 w eak. Furthermore,
poor balance is scary and is often accompanied with feelings of anxiety, worry, and stress from
the possibility of fal ling and loss of confidence in your body.
When you lose control of your body, it is common for many MSers to experience feelings of
depressio n, hopele ssness, 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 exercise s 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 muscle s, 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 w ith 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 clien ts 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