Keep active at home

The aim of these exercises is to improve strength in the lower limbs that will help promote better balance and general mobility

Knee raises

• In a sitting position, flex at the hip to raise one knee off the floor, using your opposite hand as a target. Lower the leg before repeating on the other side

• Aim for 10-20 repetitions of 2-3 sets

Bridges

• Lying on your back with knees bent, feet flat on the floor, slowly push your hips off the floor, driving through your heels. Squeeze the buttock muscles and aim to get a straight line between knees and upper body. Hold briefly and slower lower to the starting position

• Aim for 5-10 repetitions of 2-3 sets

This exercise improves strength in the buttocks (gluteal muscles) and can be performed in a lying position on the floor or bed

Seated leg curls

• Starting with your knee extended, slowly flex the knee to 90 degrees or as far as comfy before returning to the starting position

• Aim for 5-10 repetitions each side of 2-3 sets

For this exercise you can use a coaster, carrier bag or exercise slider

This exercise strengthens the ankle flexor muscles helping the foot clear the ground during walking

Toe lifts

• Starting with your foot pointed, slowly raise the toes towards your shin bone, being sure to keep your heel on the floor.

If you find this difficult, you can use a towel under the foot to help move through the movement

• Aim for 10-15 repetitions each side for 2-3 sets

Advanced option You can add resistance with the use of an ankle weight or stick

You can perform this exercise in either a standing or seated position

Calf raises

• Slowly bring your weight forward until you come up onto your toes, pause momentarily and slowly lower down returning your heels to the ground

• Aim for 10-15 repetitions for 2-3 sets

Get moving

Why not check out MSUK’s online activities? We offer a range of movement classes to suit all abilities and preferences. We’ve got everything from specialist, targeted classes to help lessen the effects of MS, through to chair yoga. Visit ms-uk.org/online-activities