Man poised on a balance beam in a gym, illustrating Balance and Coordination with MS.
Improving balance and coordination is crucial for individuals with Multiple Sclerosis (MS)

Finding Your Footing: Best Exercises to Improve Balance and Coordination with MS

Living with Multiple Sclerosis (MS) is a journey of understanding and adapting. Among the most common challenges are changes in balance and coordination. These changes can feel frustrating and sometimes unsettling.

But here’s the hopeful truth: your brain and body have a remarkable ability to adapt and strengthen. This is known as neuroplasticity. With targeted, consistent exercise, you can build strength, reinforce neural pathways, and significantly improve your stability and confidence.

This guide is designed to help you do just that. We’ll explore safe, practical, and evidence-based exercises to improve balance and coordination. Remember, this is not about high-intensity workouts. It’s about mindful movement, listening to your body, and celebrating small victories.

First, A Crucial Word on Safety

Before you begin, please consult with your doctor or a physical therapist. They know your unique situation and can tailor advice specifically for you.

Your Exercise Safety Checklist:

  • Consult a Pro: Talk to your doctor or a physical therapist experienced in MS.
  • Use Support: Always have a sturdy chair, countertop, or wall within reach.
  • Listen to Your Body: “No pain, no gain” does NOT apply here. Stop if you feel dizzy, fatigued, or unwell.
  • Wear Proper Shoes: Choose supportive, non-slip footwear.
  • Create Space: Ensure your exercise area is clear of tripping hazards like rugs or cords.

Ready to get started? Let’s begin with the safest position: sitting down.

Seated Stability: Building a Strong Foundation

Seated exercises are excellent for building core strength. Your core is your body’s central pillar. A strong core is fundamental for good balance. These are also perfect for days when fatigue is higher.

1. Seated Marches

  • How to do it: Sit upright in a chair with your feet flat on the floor. Slowly lift one knee toward your chest, as if marching in place. Lower it with control and alternate legs.
  • Why it helps: This strengthens your hip flexors and core. It also promotes coordination by practicing controlled, alternating movements.
  • Make it easier: Perform the movement slowly without using your hands for balance.
  • Make it a challenge: Hold each lift for 3-5 seconds. Try to keep your upper body completely still.

2. Seated Leg Extensions

  • How to do it: Sit tall with your back away from the chair’s back. Slowly extend one leg out until it is straight. Hold for a moment, then slowly lower it back down. Repeat on the other side.
  • Why it helps: This strengthens your quadriceps (thigh muscles). Strong legs are essential for supporting your body weight when standing and walking.

3. Seated Torso Twists

  • How to do it: Sit upright and cross your arms over your chest. Slowly and gently rotate your upper body to the right. Look toward your right shoulder. Hold for a breath, then return to center. Repeat on the left side.
  • Why it helps: This improves flexibility and strength in your core and oblique muscles. This enhances your ability to stabilize your trunk during movement.

Standing Balance: Regaining Confidence on Your Feet

For these exercises, always stand in a corner or next to a sturdy table or countertop. You can have your hands on the surface for maximum support.

1. Heel-to-Toe Stand

  • How to do it: Stand facing your support surface, holding on. Place one foot directly in front of the other so the heel of your front foot touches the toe of your back foot. Hold this position for 15-30 seconds. Switch foot placement and repeat.
  • Why it helps: This dramatically challenges your static balance. It mimics the narrow base of support we use when walking.

2. Single-Leg Stance

  • How to do it: Holding onto your support, shift your weight onto one leg. Slowly lift the other foot an inch off the ground. Try to hold for 5-15 seconds. Switch legs.
  • Why it helps: This is a fundamental balance exercise. It builds strength in your standing leg and improves ankle stability.
  • Make it a challenge: Try to reduce the amount of weight you place through your hands on the support surface.

3. Calf Raises

  • How to do it: Hold onto your support and stand with feet shoulder-width apart. Slowly lift your heels off the ground, rising onto the balls of your feet. Hold for a moment, then slowly lower back down.
  • Why it helps: Strong calf muscles are vital for propulsion when walking. They help you push off the ground and prevent your foot from dropping.

Strength & Coordination: The Power Duo

Balance isn’t just about standing still. It’s about integrating strength with coordinated movement.

1. Mini Squats

  • How to do it: Stand holding onto a chair or counter. With your feet shoulder-width apart, slowly bend your knees as if you are about to sit down. Only go down a few inches. Keep your knees behind your toes. Slowly return to standing.
  • Why it helps: Squats build immense strength in your glutes, quadriceps, and hamstrings. These are the major muscle groups that power you up from a chair and control descent on stairs.

2. Side Leg Raises

  • How to do it: Stand holding your support. Keep your leg straight and slowly lift it out to the side. Avoid leaning your torso. Slowly lower the leg back down.
  • Why it helps: This strengthens your gluteus medius. This muscle is crucial for preventing your hip from dropping when you walk, which is a common cause of imbalance.

3. Heel-to-Toe Walking (Tandem Gait)

  • How to do it: In a clear hallway, near a wall for support, try walking by placing the heel of one foot directly in front of the toe of the other with each step.
  • Why it helps: This is a fantastic dynamic balance and coordination exercise. It directly translates to improved stability during walking.

Integrating Mind and Body: Tai Chi and Yoga

Research strongly supports mind-body exercises for MS. They combine physical movement with mental focus and breathing.

  • Tai Chi: Often called “meditation in motion,” Tai Chi involves a series of slow, flowing movements. Studies show it can significantly improve balance and reduce fall risk in people with MS.
  • Yoga: Adaptive yoga focuses on poses (asanas) that enhance strength, flexibility, and balance. It also emphasizes breath control (pranayama), which can help manage MS-related anxiety.

Look for classes labeled “adaptive,” “chair yoga,” or “for beginners” and always inform the instructor about your MS.

Making It Stick: Tips for Success

  • Consistency Over Intensity: A 10-15 minute session most days is far better than a long, exhausting workout once a week.
  • Listen to Your Energy Levels: Schedule exercise for when you typically feel your best, often after a rest or when medications are most effective.
  • Cool Down: End each session with gentle stretching. This improves flexibility and helps reduce muscle stiffness.
  • Track Your Progress: Celebrate improvements, no matter how small! Maybe you held a pose for two seconds longer. That’s a win.

Summary

Improving your balance and coordination with MS is a proactive and empowering process. By focusing on safe, seated exercises to build a strong core, practicing supported standing balances, and incorporating strength and coordination movements, you can make meaningful progress. Remember to be patient with yourself, prioritize safety, and celebrate every step forward.

Want to explore more ways movement can help manage your symptoms? Discover a wider range of gentle, effective routines in our next article: 8 Exercises for Managing Multiple Sclerosis (MS) Symptoms.