Best Balance Exercises for Those With Multiple Sclerosis

If you have multiple sclerosis (MS), you know that balance and coordination can become big issues. I was never very graceful, but it seems like my balance just got worse once MS reared its ugly head. When our balance and coordination are off, we are at risk for falls, which can lead to injuries. Balance exercises can help us improve balance and coordination, which in turn, helps us to prevent falls and associated injuries. I don't know about you, but I feel a lot better when I am at least steady on my feet.

Weight Shift Exercise

This is a very simple exercise that requires no equipment. Start by standing up straight and put your feet shoulder-width apart. Next, simply shift your weight to one side and slightly lift the opposite leg. Balance on the leg on the ground and hold as long as you are able, or for 30 seconds. If you need to, use a railing or wall to help support yourself, but let your leg do the work. Just use the wall or railing to prevent a fall. Then, do the other side.

Stand On One Leg

For this balance exercise, you will simply act like you are mirroring a pink flamingo. Stand with feet hip-width apart and then bend one of your legs at the knee. Balance on the leg on the ground and hold as long as you are able, or for 30 seconds. If you need to, you can also use a wall or railing here too to help prevent falls. Once you work on balance for one leg, move to the next leg and repeat.

Getting Better Balance

You will start with the two balance exercises above and work until you can successfully do both legs with each exercise for 30 seconds without needing any type of assistance. Once you can do this, work towards two repetitions per leg, per exercise. Talk to your doctor about the highest amount of repetitions that you should be striving for.

Taking it to the Next Level

Once you have hit your maximum number of repetitions, you can further challenge yourself by using an uneven surface to do these exercises. This could include something as simple as doing them when standing on a pillow or a small, personal trampoline. When you start using an uneven surface, it is perfectly fine to use a wall or railing to help yourself balance and then work up to needing no assistance again.