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Exercises that helps you in MS

Water Aerobics: Cardio Workout

Working out in a pool can be a great aerobic physical activity for MS. Swimming and water walking can be adapted to any degree of MS, from mild to severe, says Amy Rauworth, MS, a registered clinical exercise physiologist in Birmingham, Alabama, and associate director of NCHPAD. “Use water weights, wet belts, noodles, and other pool equipment to get an effective cardio workout,” she says. On good days, aim for about 30 minutes of physical activity in the pool. For conditioning, make it aerobic at least three to four days a week.

Wall Squats: Strength Training

Wall squats strengthen muscles, and strength training for MS needs to be part of your exercise plan.

Stand with your back to a wall, about a foot away. 
Lean back so your shoulders, torso, and hips are flat against the wall. 
Slowly slide down the wall, bending your knees and keeping your upper body flat against the wall so that your thighs are parallel (or nearly parallel) to the floor. 
Hold for about five seconds and then push with your legs to return to the starting position. 
Begin with about five repetitions until you familiarize yourself with the movement and you know how far down you can slide and still push up with good form. If your MS is more severe and your knees bother you, don’t slide down as low.

Hand weights also can be added to this exercise. "But I would recommend starting with no weights until you feel comfortable doing 10 to 12 repetitions," says Ruth Luketic, MA, MBA, MPH, an information specialist at NCHPAD.

 Planks: Core Strengthening

Planks are a good exercise for strengthening your core muscles—the abdominals, the obliques, and the back, says Kelly Bonner, MA EP, also an information specialist at NCHPAD.

Lie face down on the floor or an exercise mat. 
Prop yourself up on your elbows and toes, keeping your body straight from the tip of your head to your toes. Elbows should be directly under your shoulders. 
Tilt your pelvis and contract your abdominal muscles to prevent your rear from sticking up. Hold for 10 to 15 seconds. 
Return to the starting position and rest for 10 to 15 seconds. 
Repeat three to five times. Increase to 20 seconds as you get stronger.

 Modified Planks and Russian Twist: Safer Core Strengthening

if you have difficulty with traditional planks because of severe MS, try modified planks (pictured here), Luketic suggests.

Lie face down on the floor or an exercise mat. 
Prop yourself up on your elbows and your knees. 
Keep your body straight from the tip of your head through your torso to your knees. Hold this position for 10 to 20 seconds. 
Repeat three to five times. 
The Russian twist is a seated exercise that also strengthens your core muscles, which help you maintain good posture.

Sit comfortably in an armless chair or on a bench. Then lean back slightly, engaging your abdominal muscles.
Bend your elbows and hold your hands together in front of your body. Inhale. As you exhale, move your hands in a controlled manner to your right hip, then to your left. 
Begin with five repetitions to each side and increase to 10 then 12.

The Bridge: Multi-Muscle Conditioning

This exercise is great for conditioning your legs, glutes, lower back, and abdominal muscles.

Lie on your back, with your arms at your sides. 
Bring your feet in toward your butt, keeping your feet flat on the floor. 
Contract your stomach muscles, pulling your belly button in toward your spine. 
Exhale as you lift your hips by tightening your butt muscles. At the top of the movement, your body should form a diagonal line from your knees to your chest. 
Pause briefly and then inhale as you return to the starting position. 
Work up to 10 to 12 repetitions.

Wall Push-Ups: Upper-Body Strengthening

Wall push-ups are upper-body exercises that help build up strength in your triceps, pectorals, and deltoids. This exercise can be done in a standing or seated position.

Stand or sit approximately two feet away from a wall, facing it and with feet together. 
Place your hands flat on the wall. Your arms should be straight out, at shoulder height and slightly more than shoulder width apart. 
Lean toward the wall while keeping your elbows tucked into your sides until your nose almost touches the wall. S89  /z4ZHold this position and focus on your posture. You should feel a slight stretch in your calves (if standing) and in your upper chest. Check that your body is in a straight line from head to toe if standing or your back is straight if seated. 
Slowly return to your starting position. 
Repeat three to five times.

   Seated Back Extensions: Stretching

Stretching is important to keep blood flowing to your muscles. Here’s a stretching exercise you can do in a chair or wheelchair.

Start by sitting tall. 
Scoot forward on the seat a bit, if you can. 
Engaging your trunk muscles, inhale while you slowly lean forward, keeping your shoulder blades pulled together and down. Only go as far as you can without losing the posture. 
Keeping your shoulder blades pulled back and looking straight ahead, exhale as you slowly return to the starting position.

 Marching in Place: Balance Training

Balance training for MS is particularly important, Luketic says. Marching in place will help your balance by shifting your weight from side to side.

Stand with your feet hip width apart, abdominal muscles firm. If needed, use a counter or chair to help steady yourself. 
Slowly bend your right knee, raising your right foot off the floor, and bring your leg to a marching position. Your thigh should be about parallel to the floor. 
Pause for three seconds and then slowly lower the leg. 
Repeat with your left leg. 
Continue until you've completed five repetitions with each leg. Work up to 10 to 15 repetitions with each leg.

  Lunges: Lower-Body Strengthening

Lunges are great lower-body exercises that build up the strength in your quads, hamstrings, and ankles while simultaneously working on balance. To perform a lunge for the first time, make sure you work near a sturdy piece of furniture or a countertop that you can use for support if needed.

Step forward with one leg, dropping the opposite knee until it is just a couple inches from the ground. Your front leg will also bend at the knee. Both knees should be at about a 90-degree angle. 
Return to the upright position and switch legs. 
Repeat, working up to 10 times with each leg. 
This exercise is appropriate if your MS symptoms are mild.

 More on Exercising With MS

Staying physically active prevents muscles from becoming even weaker and your heart and lungs from having to work harder even at rest. Exercise helps with weight management for people with MS, and mood-boosting exercises release feel-good endorphins. “You will need to adjust your exercise routine to how you’re feeling each day,” Kushner says. “You will have to tweak your program if you’re coming off an exacerbation or if you’re not having a good day.” But on good days, do as much as you can without straining yourself.

  lionelmyth

Yoga and Meditation helps in MS

Yoga: Pranayama or breathing exercise invariable helps MS patients. About 80 percent of oxygen that we breath is utilized by the nervous system. So deep breathing refreshes the nerves and improves moods. Practise Pranayama daily, and drink minimum 10 glasses of plain water a day.

“Yoga teaches us to cure what need not be endured and endure what cannot be cured.” - B.K.S. Iyengar

Yoga is an ongoing practice rather than an end in itself. The practice of yoga was written down thousands of years ago as a system to live a healthy, happy life. The word ‘yoga’ means to yoke or join together—uniting the mind, body and spirit. Joining physical poses with the breath, action with thought, and awareness with intention can bring peace to body, mind and spirit.

The simple practice of breathing, something all of us do every day without thought, becomes a powerful tool when you can become aware of how your breathing affects every part of your body. As you learn how to focus awareness on your breathing, you can observe how your mind can feel calmer and your body more relaxed.

Each pose is designed to support the body’s joints, muscles, structure and function. Every pose can be modified to its simplest form and can be practiced in a variety of positions. You can be standing, sitting in a chair or wheelchair, or even lying on the floor or in bed –- wherever you are most comfortable at that point in time. Visualization, which involves combining a breathing practice while imagining performing the poses, may also be beneficial for people with MS, including those with reduced mobility.

Before you begin to practice yoga, speak with your healthcare provider(s) and discuss any questions or concerns that you or they may have. Be aware that any exercise can elevate the body’s core temperature and temporarily aggravate MS symptoms.

The benefits of yoga can be experienced in just a few minutes of practice. You should always feel better after practicing yoga than when you started!

A simple breathing practice

Get comfortable—sitting or lying down; Breathe in slowly through your nose and then breathe out slowly through your nose. Cool air in/warm air out. Close your eyes and continue to breathe in this way for a few moments. Concentrate on your breath. If your focus drifts, bring your concentration back to your breath.

How can yoga help manage multiple sclerosis?

Living in a body affected by MS may be uncomfortable or even painful. Everyday tasks can be difficult.

Practicing yoga can give you tools to help manage everyday tasks that include balancing to stand or walk, strengthening and alignment for standing up and sitting down on a chair, toilet or bed, and core strength for everything you do. The relaxing benefits of yoga may also help manage the unique challenges of MS, such as lying in an MRI machine for extended periods of time, receiving injections or infusions, staying calm during an exacerbation and focusing when meeting with your health care professionals.

Dr. Allen Bowling, in Optimal Health with Multiple Sclerosis, 2014 summarizes the existing research on yoga and concludes:

“Yoga is relatively inexpensive, generally safe, and may potentially improve multiple sclerosis symptoms. One rigorous MS clinical trial found that yoga decreased fatigue. Other studies in MS and various other medical conditions have reported improvement in anxiety, depression, fatigue, bladder function, pain, spasticity, weakness and walking. There are anecdotal reports but minimal research on yoga and sexual function. For general health, yoga may improve arthritis pain, reduce blood pressure, and promote weight loss. The effects of yoga on these conditions may secondarily benefit those with MS because these conditions may worsen disability and lower quality of life in those with MS.”

The physical benefits:

• Improved muscle tone.
• Improved balance (I have more balance now even with vertigo than I did years ago!)
• Reduced muscle spasms
• improved digestion and regular elimination (The twisting poses are great for this. Yoga helps you go to the bathroom regularly. Good bye, medication constipation!)
• Creates a toned, flexible, and strong body.
• Improves respiration, energy, and vitality.
• Helps to maintain a balanced metabolism.
• Promotes cardio and circulatory health.
• Relieves pain.

The mental benefits:

• Builds awareness of your body, your feelings, and the state of your MS.
• Helps you relax and handle stressful situations more easily.
• Teaches you how to quiet the mind so you can focus your energy where you want it to go.
•  Encourages positive thoughts and self-acceptance.

The spiritual benefits:

• Builds compassion and understanding of the world around you, the needs of others.
• Teaches you to look at how you manage your illness with self-awareness, self-compassion and non-attachment.

For a yoga student with MS, there are three types of symptoms that yoga can directly target: fatigue and heat intolerance, numbness in the limbs and loss of coordination, and loss of flexibility and balance.. 

Here are some tips from my own yoga journey to help you to embark on your own yoga journey:

1. Yoga is for anyone – not just for people who are super flexible, or rich, or skinny, or athletically gifted. Yoga is about you and where you are in this moment. I spent my first months on the yoga mat using my 4-footed cane as a balance prop! If I can do it, so can you!
2. Take your EGO out of the equation! It doesn’t matter if you can touch your toes or if you haven’t seen your toes in ages…you CAN do yoga, one millimeter at a time! I learned quickly to let go of my competitive nature when it comes to yoga – I focus on my own body and any changes…maybe I can fold forward just a smidgen more this week; or, maybe I am tighter today than yesterday and reaching my toes is really tough today. It is all good!
3. You may never master some poses. The beauty of yoga is that you don’t have to. Yoga is a continuous learning journey  – learning to accept your body as it is, and accept your limitations.
4. It doesn’t have to be expensive. While I definitely recommend that you seek out a studio offering a series of beginner lessons, when you start on your own yoga journey, it need not be expensive. All you need is a sticky mat to start! Your local library will have an assortment of books about yoga that you can reference. Contact your MS Society – they may have copies of yoga DVD’s that they can lend out. You can download free yoga lessons on-line – just google it! There are many options – you have to simply seek out what works for you.
5. Explore yoga and have fun! There are many forms of yoga out there. Keep to the restorative forms, such as hatha, anusara, Yin, Iyengar (for positional accuracy) and such. Go with your own body’s needs. No one knows you like YOU!

 

Breathing techniques that helps in MS

a) Bhramari Pranayama - Humming Bee Breathing

The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practiced anywhere - at work or home and is an instant option to de-stress yourself.

The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.

The science behind Bhramari pranayama

It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.

How to do Bhramari pranayama (Bee Breath)​

1.    Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face

2.    Keep your eyes closed for some time. Observe the sensations in the body and the quietness within

3.    Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage

4.    Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee

5.    You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results

6.    Breathe in again and continue the same pattern 3-4 times.

Benefits of Bhramari pranayama (Bee Breath)

·         Gives instant relief from tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind

·         Gives relief if you're feeling hot or have a slight headache

·         Helps mitigate migraines

·         Improves concentration and memory

·         Builds confidence

·         Helps in reducing blood pressure

·         Helps calm the mind in preparation for meditation

Precautions for doing Bhramari pranayama

·         Ensure that you are not putting your finger inside the ear but on the cartilage

·         Don’t press the cartilage too hard. Gently press and release with the finger

·         While making the humming sound, keep your mouth closed

·         You can also do Bhramari pranayama with your fingers in the Shanmukhi Mudra

·         Do not put pressure on your face

·         Do not exceed the recommended repetitions of 3-4 times

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b) Importance of practising Kapalbati Pranayama

When you do pranayama 80 percent of the toxins in our body are released through the outgoing breath. Regular practice of Kapal Bhati pranayama detoxifies all the systems in our body. And the obvious sign of a healthy body is a shining forehead.” Kapal Bhati literally translates to ‘the shining forehead’ and this is exactly what happens with regular practice of this pranayama. A forehead that glows not just from outside but also an intellect that becomes sharp and refined.

   

How To Do Kapal Bhati Pranayama or Skull Shining Breathing Technique

·         Sit comfortably with your spine erect. Place your hands on the knees, palms open to the sky.

·         Take a deep breath in.

·         As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract. Pull the navel in.

·         As you relax the navel and abdomen, the breath flows into your lungs automatically.

·         Take 20 such breaths to complete one round of Kapal Bhati pranayama.

·         After completing the round, relax with your eyes closed and observe the sensations in your body.

·         Do two more rounds of Skull Shining breathing technique (Kapal Bhati pranayama).

4 Tips to be used while practicing/performing Kapalbhati Pranayam (Skull Shining Breathing Technique)

·         The exhalation in Skull Shining Breathing Technique (Kapal Bhati Pranayama) is active and forceful. So just throw out your breath.

·         Don't worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally.

·         Just keep your awareness on breathing out.

·         Learn this technique from an Art of Living Yoga teacher and then you can practice it at home on an empty stomach.

8 Benefits of Kapal Bhati Pranayama (Skull Shining Breathing Technique)

1.    Effective in reducing weight by increasing the metabolic rate

2.    Clears the nadis (subtle energy channels)

3.    Stimulates abdominal organs and thus is extremely useful to those with diabetes

4.    Improves blood circulation and adds radiance to the face

5.    Improves digestive tract functioning, absorption and assimilation of nutrients

6.    Results in a taut and trimmed down belly

7.    Energizes the nervous system and rejuvenates brain cells

8.    Calms and uplifts the mind

Who Should Avoid Doing Kapalbhati Pranayama (Skull Shining Breathing Technique)?

·         Avoid practicing this breathing technique if you have an artificial pacemaker or stents, backache due to slip disc, recently went through an abdominal surgery, or are suffering with epilepsy or hernia.

·         Women should not practice Skull Shining breathing technique (Kapal Bhati pranayama) during and shortly after pregnancy, as well as during menstruation as it involves vigorous abdominal squeezes.

·         People with hypertension and heart problems should practice this breathing technique under a yoga expert's guidance.

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c) Nadi Shodhan pranayama - Alternate Nostril Breathing Technique

What is Nadi Shodhana?

Nadi = subtle energy channel; Shodhan = cleaning, purification; Pranayama = breathing technique.

Nadis are subtle energy channels in the human body that can get blocked due to various reasons. The Nadi Shodhan pranayama is a breathing technique that helps clear these blocked energy channels, thus calming the mind. This technique is also known as Anulom Vilom pranayama.

Cause of Obstruction in the Nadis:

·         Nadis can get blocked on account of stress

·         Toxicity in the physical body also leads to blockage of nadis

·         Nadis can get blocked due to physical and mental trauma

·         Unhealthy lifestyle

What Happens When these Nadis are Blocked?

Ida, Pingala and Sushumna are three of the most important nadis in the human body.

When the Ida nadi is not functioning smoothly or is blocked, one experiences cold, depression, low mental energy and sluggish digestion, blocked left nostril. Whereas when the Pingala nadi is not smoothly functioning or is blocked, one will experience heat, quick temper and irritation, itching body, dry skin and throat, excessive appetite, excessive physical or sexual energy, and blocked right nostril.

3 Reason: Why You Should Practice Nadi Shodhan Pranayama

1.    Nadi Shodhan pranayama helps relax the mind and prepares it to enter a meditative state.

2.    Practicing it for just a few minutes every day helps keep the mind calm, happy and peaceful.

3.    It helps in releasing accumulated tension and fatigue.

How to Do Nadi Shodhan pranayama? - Alternate Nostril Breathing Technique)​

·         Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face.

·         Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).

·         Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.

·         Press your thumb down on the right nostril and breathe out gently through the left nostril.

·         Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.

·         Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.

·         Complete 9 such rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.

Cautions to be Taken While Practicing Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique)

·         Do not force the breathing, and keep the flow gentle and natural. Do not breathe from the mouth or make any sound while breathing.

·         Do not use the Ujjayi breath.

·         Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.

·         In case you feel dull and are yawning after practicing Nadi Shodhan pranayama, check the time you take to inhale and exhale. Your exhalation should be longer than inhalation.

Tips While Doing Nadi Shodhan Pranayama

·         It is a good idea to do a short meditation after doing Nadi Shodhan pranayama.

·         This breathing technique can also be practiced as part of the Padma Sadhana sequence.

7 Benefits of Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique)

1.    Excellent breathing technique to calm and center the mind.

2.    Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment.

3.    Works therapeutically for most circulatory and respiratory problems.

4.    Releases accumulated stress in the mind and body effectively and helps relax.

5.    Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.

6.    Helps purify and balance the nadis - the subtle energy channels, thereby ensuring smooth flow of prana (life force) through the body.

7.    Maintains body temperature.

Meditation

Meditation is stilling your mind and quieting your thoughts – taking notice of them without being distracted by them.

Many people incorporate meditation into their practice of yoga. The physical poses of yoga prepare your body to sit in stillness for meditation. Sitting isn’t necessary, though. You can also meditate lying down.

There is no single, correct way to meditate. You may already do it, but without calling it meditation. Walking can be a meditation practice. Knitting, gardening, observing the birds out your window or any other activity that causes you to narrow your focus can be meditative.

Guided meditations can help you to focus your concentration and relax your body. Repeating a phrase or sound, focusing your gaze on one object–like a candle–or breathing slowly and intentionally are all different ways to focus concentration during meditation.

The benefits of meditation address many of the issues faced by people diagnosed with MS. A research study published in 2011 that examined the effects of meditation on pain and quality of life in MS found that participants in the meditation group showed a significant improvement in pain scores and scores for overall physical health, mental health, vitality, and physical role.  
“Meditation is a well-tolerated, low-cost therapy that may provide medical benefits without the use of medication. Limited studies indicate that meditation may be helpful for relieving stress, anxiety, depression, fatigue, insomnia, pain and cognitive problems. It also may improve self-esteem and feelings of control. For general health, meditation may reduce blood pressure and improve blood glucose control.”

  ©lionelmyth