Movement Problems: Exercises

Introduction

Here are some examples of exercises for problems with movement. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

Problems with movement can happen along with many conditions, such as multiple sclerosis, Parkinson's disease, or damage from a stroke. No matter what is making movement hard for you, these exercises can help you be more flexible, strong, and steady on your feet.

Start each exercise slowly. Ease off the exercise if you start to have pain.

How to do the exercises

Child's pose

slide 1 of 19
slide 1 of 19, Child's pose,
  1. Kneel on the floor, and sit back on your ankles. If it bothers your knees when you sit back, you can place a pillow or folded blanket between your ankles and your bottom.
  2. Lean forward, place your hands on the floor, and stretch your arms out in front of you. Rest your head between your arms.
  3. Gently push your chest toward the floor, reaching as far in front of you as you can.
  4. Hold for 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Cat-cow

slide 2 of 19
slide 2 of 19, Cat-cow,
  1. Get on your hands and knees. Your shoulders should be directly above your wrists, and your hips should be above your knees. Your back should be flat, and your neck should extend straight out from your spine. Your gaze should be toward the floor below.
  2. Relax your head and allow it to droop. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back. Hold this stretch for as long as it feels comfortable, or about 15 to 30 seconds.
  3. Then let your back curve down by pressing your stomach toward the floor. Lift your buttocks toward the ceiling. If it doesn't bother your neck, you can raise your head as you allow your back to sway. Hold this position for 15 to 30 seconds.
  4. Go back and forth smoothly 2 to 4 times between the rounded back and swayed back positions.

If you have a neck problem or injury, keep your neck in the original position in line with your torso instead of moving it with your spine.

Alternate arm and leg (bird dog)

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slide 3 of 19, Alternate arm and leg (bird dog),
  1. Start on the floor, on your hands and knees.
  2. Tighten your belly muscles by pulling your belly button in toward your spine. Be sure you continue to breathe normally and do not hold your breath.
  3. Keeping your back and neck straight, raise one arm off the floor and hold it straight out in front of you. Be careful not to let your shoulder drop down, because that will twist your trunk.
  4. Hold for about 6 seconds, then lower your arm and switch to your other arm. Over time, work up to holding for 10 to 30 seconds each time.
  5. Repeat 8 to 12 times with each arm.

When you feel steady and strong doing this exercise with your arms, try doing the exercise with your legs instead. Raise one leg and hold it straight out behind you. Be careful not to let your hip drop down, because that will twist your trunk.

When holding your leg straight out becomes easier, try raising your opposite arm at the same time.

Press-up back extension

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slide 4 of 19, Press-up back extension,
  1. Lie on your stomach, supporting your body with your forearms. Keep your elbows below your shoulders.
  2. Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. Don't let your hips or pelvis come off the floor.
  3. Hold for 15 to 30 seconds, then relax.
  4. Repeat 2 to 4 times.

Chest and shoulder stretch (4 positions)

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slide 5 of 19, Chest and shoulder stretch (4 positions),
  1. Lie on your back with your knees bent and your feet about hip-width apart.
  2. Tuck your chin, and relax your shoulders with your arms at your sides.
  3. Hold this position while you move your arms into the following positions:
  4. Hold each arm position for 15 to 30 seconds.
  5. Repeat the entire cycle of arm movements 2 to 4 times.
  • If you don't feel a mild stretch in your shoulders and across your chest, use a foam roll or tightly rolled towels under your spine, from your tailbone to your head.
  • Make sure that your head and tailbone area are supported with the roll of towels or on the foam roll. Be sure the roll is in line with your spine.
  1. Arms down at your sides, with the palms facing up.
  2. Arms out to your sides in a T shape.
  3. Arms out to your sides with your elbows bent to 90 degrees, as in a goalpost shape.
  4. Arms stretched over your head.

Single knee-to-chest stretch

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slide 6 of 19, Single knee-to-chest stretch,
  1. Lie on your back with your knees bent and your feet flat on the floor. You can put a small pillow under your head and neck if it is more comfortable.
  2. Clasp your hands under one knee and bring the knee to your chest. Keep your other foot flat on the floor.
  3. Keep your lower back pressed to the floor. Hold the stretch for at least 15 to 30 seconds.
  4. Relax and lower the knee to the starting position.
  5. Repeat 2 to 4 times with each leg.

To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.

Hip internal rotator stretch

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slide 7 of 19, Hip internal rotator stretch,
  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Put the ankle of your affected leg on your opposite thigh near your knee.
  3. Use your hand to gently push your knee away from your body until you feel a gentle stretch around your hip.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. It's a good idea to repeat these steps with your other leg.

Bridging (feet flat)

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slide 8 of 19, Bridging (feet flat),
  1. Lie on your back with both knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees.
  2. Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally and don't hold your breath.
  3. Push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line. Keep your hips level.
  4. Hold for about 6 seconds.
  5. Slowly lower your hips back to the floor.
  6. Repeat 8 to 12 times.

Hip flexor stretch (edge of table)

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slide 9 of 19, Hip flexor stretch (edge of table),
  1. Lie on your back on a table or flat bench, with your knees and lower legs hanging off the edge of the table.
  2. Grab your good leg at the knee, and pull that knee back toward your chest. Relax your affected leg and let it hang down toward the floor until you feel a stretch in the upper thigh of your affected leg and hip.
  3. Hold the stretch for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times.
  5. It's a good idea to repeat these steps with your other leg.

Hamstring stretch in a doorway

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slide 10 of 19, Hamstring stretch in a doorway,
  1. Sit on the floor close to a doorway. Be sure to stretch your affected leg first.
  2. Lie down with your other leg through the doorway.
  3. Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to:
  4. Hold the stretch for at least 1 minute. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes.
  5. Repeat 2 to 4 times.
  6. It's a good idea to repeat these steps with your other leg.
  • To stretch your right leg, scoot to the right side of the doorway.
  • To stretch your left leg, scoot to the left side of the doorway.
  • Keep both knees straight.
  • Keep your back flat and your other heel on the floor.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

  • Lie on your back, and bend the knee of your affected leg.
  • Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
  • Straighten your knee as you raise that foot into the air. Slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
  • Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
  • Repeat 2 to 4 times.
  • It's a good idea to repeat these steps with your other leg.

Anterior shoulder stretch (in doorway)

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slide 11 of 19, Anterior shoulder stretch (in doorway),
  1. Stand in a doorway and place one forearm against the door frame. Your elbow should be bent and a little higher than your shoulder.
  2. Relax your shoulder as you lean forward, allowing your chest and shoulder muscles to stretch. You can also turn your body slightly away from your arm to stretch the muscles even more.
  3. Hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times.
  5. Repeat these steps with your other arm.

Calf stretch (back knee straight)

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slide 12 of 19, Calf stretch (back knee straight),
  1. Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
  2. Put one leg about a step behind your other leg, with your toes pointing forward.
  3. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times for each leg.

Single-leg balance (general)

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slide 13 of 19, Single-leg balance (general),
  1. Stand on a flat surface with your arms stretched out to your sides like you are making the letter "T." Then lift one leg off the floor, bending it at the knee. If you are not steady, use one hand to hold on to a chair, counter, or wall.
  2. Keep your standing knee straight. Try to balance on that leg for up to 30 seconds. Then rest for up to 10 seconds.
  3. Repeat 8 to 12 times with each leg.

When you can balance on one leg for 30 seconds with your eyes open, try to balance on it with your eyes closed.

When you can do this exercise with your eyes closed for 30 seconds with ease and no pain, try it while standing on a pillow or piece of foam.

Prayer stretch

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slide 14 of 19, Prayer stretch,
  1. Put your palms together in front of your chest just below your chin.
  2. Slowly lower your hands toward your waistline, keeping your hands close to your stomach and your palms together. You will feel a mild to medium stretch under your forearms.
  3. Hold for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times.

Shoulder-blade squeeze

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slide 15 of 19, Shoulder-blade squeeze,
  1. Sit or stand up straight with your arms at your sides.
  2. Keep your shoulders relaxed and down, not shrugged.
  3. Squeeze your shoulder blades down and together.
  4. Hold for about 6 seconds, then relax.
  5. Repeat 8 to 12 times.

Head movements while standing

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slide 16 of 19, Head movements while standing,
  1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you can use them for support. Now stand with your feet together and your arms at your side.
  2. Move your head up and down 10 times.
  3. Move your head side to side 10 times.
  4. Move your head diagonally up and down 10 times.
  5. Move your head diagonally up and down 10 times on the other side.

Do this exercise 2 times a day. Try to progress to doing this 15 to 20 times for each head movement. Then try to do this with your eyes closed.

Hand flip

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slide 17 of 19, Hand flip,
  1. Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your palm down.
  2. Flip your hand over so the back of your hand rests on your thigh and your palm is up. Alternate between palm up and palm down while keeping your forearm on your thigh.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other arm.

Finger-thumb opposition

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slide 18 of 19, Finger-thumb opposition,
  1. With one hand, point your fingers and thumb straight up. Your wrist should be relaxed, following the line of your fingers and thumb.
  2. Touch your thumb to each finger, one finger at a time. This will look like an "okay" sign. Try to make the circle as round as you can. And try to keep your other fingers as straight as you can.
  3. Repeat 8 to 12 times with each hand.

Isolated MP-joint extension (finger straight)

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slide 19 of 19, Isolated MP-joint extension (finger straight),
  1. Place your affected hand flat on a table.
  2. Lift your affected finger off the table and then lower it. For some types of problems, you may be asked to do each finger, one at a time.
  3. Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.