This selection of stretches from the MS Trust, other MS charities and physiotherapists focus on muscle groups which commonly become tight.  Choose the stretches which target areas of your body which feel tight to you and build your own plan.

https://www.mstrust.org.uk/life-ms/exercise/build-your-own-exercise-routine/stretching-exercises

 

Neck and shoulders

 

Forward shoulder rolls

https://www.youtube.com/watch?v=lU8Yn42FUX0

 

Alternate Shoulder rolls

https://www.youtube.com/watch?v=5fSaRxBPjwk

 

Neck flexion and extension

https://www.youtube.com/watch?v=--u1kcM1ssk

 

Next retraction

https://www.youtube.com/watch?v=HnRpSr7Iprg

 

Neck side flexion

https://www.youtube.com/watch?v=rkP_quk_jLA

 

Shoulder rotation stretch

https://www.youtube.com/watch?v=lZ3SM-KqI1k

 

Arms and chest

These stretches are particularly useful if you spend a lot of your time sitting, rely on your arms to help you transfer or if you use walking aids.

 

Scarf stretch

https://www.youtube.com/watch?v=HCPOIkyeIOA

 

Triceps stretch (stretches the back of your arm)

https://www.youtube.com/watch?v=WDVi9zfToMg

 

Chest stretch 1

https://www.youtube.com/watch?v=OB8QS05mysM

Chest stretch 2

https://www.youtube.com/watch?v=DMYBHR6IRMc

 

Chest stretch 3

https://www.youtube.com/watch?v=C5AXBB2Ouqo

 

Forearm stretch 1

https://www.youtube.com/watch?v=vv0Ziwt6JhI

 

Forearm stretch 2

https://www.youtube.com/watch?v=UXpWuBbjH2w

 

 

Legs and bottom

 

One leg stretch in sitting

https://www.youtube.com/watch?v=IwgfNoq_rTg

 

Hip flexor (front of your hip) stretch in kneeling

https://www.youtube.com/watch?v=z2sIQ7XNvKo

Hip flexor stretch in lying

https://www.youtube.com/watch?v=oPd4javyGfQ

Hip flexor and quadriceps stretch (front of your leg)

https://www.youtube.com/watch?v=e755997Gwpc

Hamstring stretch in standing

https://www.youtube.com/watch?v=sWjBkZcyq9g

Hamstring (back of legs) stretch in sitting

https://www.youtube.com/watch?v=n3ij-RRabHQ

Hamstring (back of leg) stretch in sitting - progression

https://www.youtube.com/watch?v=_LZB9Eh1LaY

Gluts (bottom) stretch in lying

https://www.youtube.com/watch?v=QsJyo-sXs4o

Gluteus (Bottom and hip region) stretch

https://www.youtube.com/watch?v=CLbn0e9lcgc

Calf stretch in sitting

https://www.youtube.com/watch?v=gLwjHVlGhsE

Back and sides

Mermaid Stretch (sitting)

https://www.youtube.com/watch?v=0YXukdwjRFA

Extension (bending backwards) (standing or sitting)

https://www.youtube.com/watch?v=649i0qqJM-o

Extension (bending backwards) in lying – the sphinx stretch

https://www.youtube.com/watch?v=oPmP9J2wAJY

Rotation (can be done in sitting or standing)

https://www.youtube.com/watch?v=DqTK8WA_SpU

Thoracic (mid back) flexion in sitting

https://www.youtube.com/watch?v=O4q9eYgrK64

Thoracic (mid back) extension in sitting

https://www.youtube.com/watch?v=n1TLsxdJyEw

Lumbar (lower back)  rotation (lying)

https://www.youtube.com/watch?v=onCMqdSG2dk

Side stretch in standing or sitting

https://www.youtube.com/watch?v=d1ToFpxG_BY

Pelvic tilt (sitting)

Do this exercise slowly as a repeated movement

https://www.youtube.com/watch?v=6bB0yo1m8gk

Pelvic tilt in lying

Do this exercise slowly as a repeated movement

https://www.youtube.com/watch?v=KIIZ_LR-OyA

Feet and ankles

In and out

https://www.youtube.com/watch?v=-pdRzqJa93U

Up and down

https://www.youtube.com/watch?v=t4tfDf5HnGE

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