I just finished doing this set! It was super hard on my right leg... but super enjoyable knowing I’m challenging MS! I hope my right leg gets to be as strong as my left one. Great routine!!! Thank you!!!
Hi Laura Ochoa, glad you enjoyed the exercises! Remember to exercise both legs, even though you're experiencing more weakness on the right side. Keep up the great work and let us know how you're doing!
Hi Drama Lovers! Remember to stop the exercise anytime you feel sharp pain or any type of pain other than the muscular burn. And remember, 2-3 times a week is all you need to get results. If you feel like you can do these exercises more than 2-3 times a week then we would recommend you make them more challenging! Muscles and strength are built during the recovery process, i.e. after you apply the stimulus of exercise. If we workout every day, we can actually reduce muscle mass which is no good! Hope you're doing well and let us know if you have any questions :-)
Hello Daniel! Hope you and yours are doing well! Thanks for stopping by our channel and thanks for the feedback! Its our pleasure! We exist to allow individuals with a safe, practical, and effective way to see real results from incorporating strength training! Thank you for taking the time to leave your kind words
I'm 70 and have what I call a mild case of MS and only use a cane, but my right leg is weaker than my left leg and I find I can barely raise it when I do the abduction exercises. Ironically, I was a fitness trainer in the 1990s and had worked out with weights, dumb bells and a barbell which I still have and did strength training from the 1980s through the 90s. My MS was in remission for 25 years and it took about that long to get it diagnosed. I used to leg press 400 lbs! So can't believe 20 years later I've lost strength in my legs and wish I could walk faster and longer and have better balance. My main problems! Some of my other symptoms have abated like pins and needles and most of the numbness. I do get stiffness and tightness in my legs esp after going shopping in the huge supermarkets. I do some yoga and also have a stationary bike which I use from time to time. I think meditation helps as well. I feel I still have pretty strong muscles esp in my arms but I can really feel the neurological damage in my body. I eat mostly organic and am taking Vit D3 with K2, fish oil, and COQ10 which is suppose to help as well. Any tips to help me lift that bum right leg would be appreciated. I'm also partially blind in my left eye, 20/20 in the right but that was from too high blood pressure not MS and I'm on meds for that now. Thanks for sharing, love all your very helpful videos, very easy to understand and follow.
Hello Brenda, hope all is well with you and yours. That's really impressive regarding your experience training! Blessings your way regarding your process to get as strong as possible and thank you for allowing us to be a part of that process. Continuing to focus on exercising your entire body while working in some isolation movements that are progressively challenging with your best effort simply through the range-of-motion your body allows you to have at this point, being measured while doing it (like using our clock and recording system in our membership program), focusing on recovery, then reapplying 2-3 times a week will lead to the best results regarding additional strength, stamina, joint stability, and other wonderful physiological benefits just like hundreds of our MSworkouts.com members.
I'm glad I read this. I use to be a gym rat. Athletic, ran outdoors, played basketball, danced. I was a lot bigger muscle wise and now. Well, I have to start over. My body's weak and I've lost major pounds. I'm just trying these videos in hopes to get back lifting weights and hopefully I could get back into circuit training. Hadn't been able to workout in about 4 years.
I am already a member of MS Workouts and absolutely LOVE the program! Can you include this specific workout into your website? These particular exercises aren't included on the actual website program and they are incredibly effective! Thanks!
I can't work out anywhere near aggressively as I did prior to the MS this is a major help I'm glad I found your site I will pass it along to my support group
Thank you! We host presentations for support groups wanting to learn more information about strength training and MS. If your group is interested in hosting us then please feel free to email team@msworkouts.com so we can schedule a presentation for you group.
I am so glad I have bumped into this video. I am not sure if I have MS, because I have developed weakness in legs only 3 days ago, but right after doing these I feel better and my legs much stronger. Thank you once again and if I may ask... would you recommend doibg these two times a day?
@pookiehoney, hope you're having a great week! So glad to hear you're putting effort toward getting strong and feeling great. Make sure you have downloaded our progress journal so you can be measurable. Give your best effort and be consistent and you will reach sixty seconds in no time! Let us know how things go and have a great evening!
Hello Pookiehoney, I just wanted to check in and see if you have made progress. Even if you can only hold the movements for 10 seconds that's fine, just make sure to re-engage as soon as you can. If your range of motion or strength is limited to the point where you can only lift your leg off the ground by a few inches, that's okay too, just take what your body allows you to have, and hold from that position.
Hi Pete, hope you're doing well. Happy to hear that you are enjoying our channel. We have helped many clients recover from strokes and agree with your comment! Thanks for leaving a comment!
Hello.. 2 years back I had ACL operation on my right knee.. my right leg is week and sometimes I have pain too... will these exercises will help me to strengthen my leg muscle?
Hi Arti, make sure you are cleared by your primary care physician and/or PT/OT to strength train. If you are cleared to exercise then yes, these exercises will certainly help you strengthen your leg muscles. Remember to simply show up and give your best effort. Anytime you feel pain immediately stop the exercise and reach out to your PT/OT or primary care physician. Let us know how it goes!
The chair does not provide enough security or stability. I would use the bathroom sink for holding on, especially for those who have more progressed MS.
Hey Lynne, that is an excellent suggestion! Holding on to some type of attached structure, like a sink or counter would be more stable. But we would suggest performing the exercise in a room that has carpet, or better yet, pillows on the ground. In case there is loss of balance, we do not want you landing on the hard tile floor that bathrooms typically have. Also, you got to know your body. If you believe that you are easily susceptible to falls, then we would suggest performing the exercises with pillows on the floor, or on/near a bed -- or EVEN BETTER, to have someone accompany you during your workout! There is no need to take unnecessary risks when working out. Working out is about being healthier, and if you are putting yourself in a situation that could easily lead to injury, then it would be counterintuitive. If you're ever unsure about performing a particular workout, we highly recommend consulting with your medical practitioner before trying it, for that they will be able to properly diagnose the situation of concern, with the context of YOUR body, in mind. Hope this helps. Let us know if you have any questions =)
@@MSWorkouts It goes without saying to use caution when performing any exercise, let alone the ones you are asking people with MS to perform. We have limited mobility, not limited intelligence. In any event, I would love to see someone who actually has MS or who has had a stroke do these near impossible exercises. We are neurologically challenged, not weak or lazy.
@@Usapatriette so right you are. Try to find 3D movement exercises ( inner and outer moves) but you need help for it. Best way to strengthen legs that you can pass on this and you are doing it while laying. I have ms and it works for me
@@minecraftboy7721 multiple sclerosis. An autoimmune disease in which the immune system attack your nervous. Causes alot of damage including disability and some people struggle walking. This video was meant to help people suffering from MS symptoms to have stronger legs
Hi there and thank you for posting this as I’m finding it hard to jump or move as quickly as I used to before being diagnosed with MS in July this year. Is this video an entire workout as in 1min 30 each exercise? Or should we do a number of reps per set of each exercise?
Hello Lito! Thank you for stopping by our channel and posting time stamps! Much appreciated. We have a handful of others in the comments below the video as well. Have a magnificent day!
You have briefed and shown how to go about the exercise. Explained it beautifully. As my left leg is weak, i tend to buckle . Tough to get up . Please teach me how to overcome buckling . Thank you so much.
Can you follow this if you just have really weak legs? I know those exercises are part of some Pilates workouts but here you hold them for longer. Is this specific to people with MS or is it for anyone with very little strength in their legs?
These are great exercises for ANYONE! They are great for people with MS...just take it slow in the beginning and try to document your time, then the next time you perform them try to beat the previous time. Good luck!
Hey Bro I undergone knee surgery,the problem is I am able to walk but I can't run and my size of thigh is Very Low compared to Left ,How To Increase thigh Size and Knee Strength.Please Reply
Lost a lot of my core and leg strength over these last few years, started going to PT to help with my extreme low back pain I have to say..this video really helped me get a gauge of where I'm at physically Very much appreciated the burning feeling in my muscles..havent been able to do anything like this in a while
You know if you are really out of shape from years of chronic pain whether MS - you can’t get down to floor and if you do - you can’t get up. And even some of these like this first one - if you have bad hips or thigh pain - it isn’t doable. I mean he is suppose to be fit and he is yelling Whoo the burn and talking about his muscle exhaustion at a little over a minute and he does this exercise program all the time. How do folks that are severely out of shape do these. I believe a lot more stretching, from chair or using bands or light weights or if you can get in a therapy pool, i.e., water at 90-93F for non MS folks. The warmth of the water helps you relax and be able to do things you can’t do out of the water. Now though I have seen some testing with water as warm as 94 - MS patients are recommended to be in the range of 82-84. That said, you have to figure what works for you. There are many more pools inside/outside that are in that range - possibly 85 as a high. YMCA calls 85 a heated temp for arthritis classes etc. Several of my doctors say - no - you need warm water for the muscles to relax and to be able to get the best use of the therapy session. Again - MS is different. So if you need cooler than 90F - I do best at 91-92 F. Any hotter and I’m spending more time sitting on the steps. But sometimes it makes a difference in the environment - where I was going it didn’t have a really good exchange of air that was warm but not like a steam bath. That way the air on my upper body, face, head was cooler in the 80F range while I can’t handle the 80s period - I end up in a little stiff ball and actually get worse.
Yes they will neuroplasticity is for everyone no matter how badly you have got . I couldn’t walk a block now I hike miles now . I also have had great experiences over at MS Gym . Just keep being consistent and you will see seconds turn into minutes, hours , etc . I know how dismal this disease is but don’t give up! You have this !
I have RRMS and doing pretty well, but need more strength, using dumbbells. I was an All American shotputter1. SO, to strengthen muscles, you must cause "micro tears" in the muscles worked, however, microscopic muscle tears allow the muscles to repair and get stronger. BUT, micro tears cause "Free radicals" which produce cytokines which cause inflammation. Obviously, Inflammation is terrible for MS causing "MS Relapses" So, how do I know how much to lift, reps, sets etc and rest days??? Obviously, hydration and no overheating. The burn, which I loved as a shot-putter, ???causes free radicals, cytokine production and inflammation, which can cause a RELAPSE. PLEASE, I NEED GUIDELINES!
Can’t do that split squat, have balance issues as well due to weakness in upper thighs. Have been seeing a physiotherapist to address these problems but still little strength. Am doing chair squats, tandem gait exercises since my walking is also affected and I need a walker. Any suggestions?
Loved watching this, will pick this up for tomorrow's and onward... :D Seems to be less exhausting then many. Updated: having just your guided video to work with (no mirrors) I definitely felt this, my body tremors were very active, disengagement came easily, I am so excited to do it again in the morning and maybe disengage a little later next time! 😊
Hello adebrajane, we are happy to assist you in your journey of being strong and feeling great! Challenging your body in a safe, deliberate, and measured manner followed by a focused recovery period between sessions will lead to the best results! Excited to hear how things continue to go! Keep it up!
Hey Adebrajane, that's awesome! Baby steps indeed. When starting a new exercise, you need to always take it one step at a time. You need to learn what your body's capacity / limits / comfort zones are going to be. Once you are feeling confident and safe, then you can start to push yourself more into feeling that burn / shake! We recommend strength training 2-3 times a week, with at least one day of rest in between -- this way you can let your muscles heal. Way to stay after it!!
This was going to possibly help me with my walking difficulties. But what I discovered. My completely depleted energy level. My lack of any strength in my legs and arms. Made all of these nothing more than a fall or muscle injury inevitably happening.
Great vid man Doing rehab on legs after bball injury And neglect of exercise on legs. Gotta say feel great to feel that burn in the quads again. I didn't quite know what exercise would get that feeling again... Yes!! Thanks man great vid and running explanation throughout of what to focus on.. Cheers
Hi Draw Time Cards, thanks for stopping by our channel! The deep burn is what it's all about. Glad to see you running to the burn and not away from it! Happy to help assist :-)
You are welcome! Hope these exercises help you! Let us know if you have any questions performing them. You can message us on youtube or contact us via our website www.msworkouts.com/
Thank you for your videos!!! Gonna use them ALOT! I noticed that I lost all of my ones strong muscles... when I’m doing the squats for my right leg my left legs thighmuscles starts to burn and “destroys “ that practice. Doesn’t matter how much I correct my position. Can I workout the right legs muscles doing this practice some other way? Thanks again! My papers are printed and you will be with me along my way strengthening my body to prevent my ppms to progress!
You're more than welcome @elahm76! That is what we are here for... YOU! We truly get fulfillment out of being able to assist and guide individuals down the path of controlling what you can control and effecting change that leads to you feeling great and being strong! Regarding the imbalance in abilities of your legs... the right thigh is more than likely weaker and having to work harder. That is the burn you are feeling. Executing our unilateral Leg Extensions in addition to executing the Squats will allow you to single out the legs separately so that you are getting the very most out of each. Whatever that is! The important thing is to simply give your best effort each exercise session and vigorously work on the days between exercise to eat healthy, drink enough water, reduce stress, and get quality sleep! We look forward to hearing about your successes! Have an amazing day!
Hi George Woodward, we would encourage you to meet with your PT/OT or primary care physician regarding the loud clicking noise in your knee so that they can give you personalized feedback. Hope you're doing well!
There's gotta be somewhere more simple to start. I can't balance well enough to even do the split squat or strong enough to stand back up from that position. Been using a wheelchair for the past 2 years almost and arms are also weak.
Hello Maurice! Thank you for stopping by the channel, great question! A hip bridge will definitely load the glutes as well as the hamstring and some of the erectors. A variation of this Kick Back that can be executed if you are unable to place weight on the opposite knee is to execute it on a bed. Lay your pelvis on the edge of the bed so that your torso and pelvis are supported securely by the bed. In this position you extend the targeted leg back and up! This allows for the kick back to be executed without having to place weight on the knee. Let us know who it goes!
Hello Ashima! We suggest visiting with your primary care physician to get your leg checked out and receive personalized feedback regarding your current state! Good luck with it and thanks for stopping by out channel. Please feel free to share our exercises/channel with your physician and see if we would be a good match for once you are released/cleared to exercise!
I'm looking for exercises to help me strengthen my legs... mainly the right one. My right leg is super weak. I think my right leg would sag when doing the kickback exercise. Would that be ok anyways?
Hi Helen Salmnc, simply take what your body can give! Focus on showing up 2-3 times a week and giving your best effort no matter what it looks like - throw your expectations out the door. Write down your results, focus on eating nutrient-dense foods and getting good quality sleep! We hope you're doing well and thanks for stopping by the channel :-)
You're more then welcome Corey! Its our pleasure. We passionately believe in strength training because we have seen first hand how it can positively effect individuals lives! We hope you and yours have a great week and thank you for stopping by our channel!
Starting out with the Metabolic split squat exercise, how many should I start out doing first at each exercise session and how many should you work up to for each leg? Thanks
Hello Lisa, if you are taking your muscles to full-exhaustion (getting to the point where the burn is very deep, and you can no longer hold the position with proper form) then you only need to perform the exercise ONCE during each session. Perform the exercise 2-3x a week, with at least one day of active-rest in between.
Hi Thank You for this video. First time here.. I am at a point where I can't stand more than five minutes. But I want to get stronger and I am very careful. My question is with the kick back exercise, my lg always wants to sag the second it i up in the air can not hold it more than 2-3 seconds so is this ok?
Hey TJ S, Yes, that is fine! Everyone starts somewhere. The important thing is to fully exhaust the muscles. Hold it up as long as you can (even if only 2-3 seconds). Once you cannot hold it any longer, lower your leg and rest for 10 seconds, then jump back into the exercise. Keep doing this cycle of lifting, resting, lifting, resting for the duration of the exercise. Over time, you will build strength and lift for longer before resting. Let us know how it goes!
Hello @Alisia! Hope you and yours are well. Check out our video regarding footdrop! th-cam.com/video/YgtRI45mcLU/w-d-xo.html Focusing on engaging and progressively challenging you muscles of your lower leg (anterior tibialis and calve) will help tremendously. Simply focus on giving your very best effort during the exercise, then understanding the importance of the recovery process. Will give you the very best opportunity to see the best results possible before then reapplying the exercise and process again! Thanks for stopping by our channel
Hello @aa aaa, I hope you are doing wonderful. Nutrition is a very important part of health. Focusing on the quality of your calorie, low glycemic, unprocessed, whole foods, and aiming for a target calorie count that leads to a slight caloric deficit (pertaining to your total daily caloric expenditure) will lead to a healthy body fat loss. Focus on drinking adequate amounts of water and getting quality sleep each night. To answer your questions regarding nutrients/food and the lack there of affecting your working... yes not getting enough quality nutrients will negatively effect your workout and your overall health! Stay after your deliberate efforts and it will lead to results!
2:00 I thought these exercises are for people that cannot stand. How the hell am I supposed to do that when my legs and my balance won't allow me to be in an upright position past standing on my knees?
I'm a member of MS Workouts and they have a whole series of seated exercises that are fantastic! Those would be much better for you to start. That's what I did
Hey Jurejs006! Thanks for the compliment! If these exercises are too easy, adding resistance or weights will increase intensity. Using a progress journal can help you dial in the appropriate intensity to get a great workout each time. Here is our a free progress journal to download: www.msworkouts.com/progress-journal-sign-up. By the way if you're looking for a greater variety of exercises then go to www.msworkouts.com
Hello Angelstouch92 and Jurejs006, Sorry for the delay. Yes I misinterpreted. Thank you for pointing that out. Everyone is going to have different degrees of physical ability and fitness. If these exercises are too difficult, then you can first start by trying to reduce the range of motion. In the videos, Jeff is demonstrating a full range of motion, but keep in mind, full range of motion is not necessarily the goal. The goal is to acquire that deep burn. So for example, in the Kickback, or the Abduction... you don't NEED to raise your leg all the way up if you are not able to, just go as high as your leg will let you and HOLD it there... even if it's only a couple of inches off of the ground! That is your starting point for strengthening. So just to summarize, if your range of motion or strength is limited, that's okay, just perform the exercise with the range of motion that is available to you, even if that means you can only lift your leg 1-2 inches off the ground. As long as you are able to fully exhaust the targeted muscles, then you'll be on the right track.
I have PPMS and have very little lower body mobility. Trust me, it is practically impossible to do this exercise with a chair like the one being used in video, especially if you have balance issues.
I love how you mentioned to lower the temp to 65°. I go to yoga and die when I see the instructor head to the thermostat and turns up the heat. I get so frustrated...
Hi Kristen Buchanan, just do the very best you can! Muscles get stronger when you challenge them, which is the core essence of what we do here at MS Workouts. As long as you are showing up 2-3 times a week, writing down your times and dialing in your nutrition you will see results. Thank you for stopping by our channel and we hope that you're doing well!
Hi SotirisMakr 33! Fans help to keep the environment cold which allows your body to essentially exercises at a higher intensity. Thanks for stopping by our channel :-)
Hello Sayda, I truly hope you are well. The wonderful thing about exercise is that when done safe, progressively, and the recovery process is understood and executed consistently age and starting point is not a limiting factor! Please make sure you have been released by your physician then making sure you strengthen each of your muscles as much as possible this will help aid in balance loss. Let us know how your results come along and please let us know if you would like assistance in doing so!
Hi hilya Ndafelao! Glad to see you challenging your muscles. Slow motion strength training is challenging but so beneficial for us. Thanks for stopping by our channel :-)
My legs can’t be straight when laying in the mat and put the up in the air. How can I improve this exactly? Is it with strength exercises? I want to do pilates without being like a tadpole 😂
Hi, Jennifer! The instructor's name is Jeff Gotte. He's the cofounder of Practical Fitness, MS Workouts and the cocreator the steadypace® technique. You can learn more about our team through this page: www.msworkouts.com/about
Hi Kenneth, we don't have exercises on TH-cam yet for entry-level leg exercises. But there are some in our Free 7-Day Strength Camp, as well as entire classes in the MS Workouts membership program. www.msworkouts.com/strengthcamp. From a seated position, try lifting your lower limb (hinging at the knee) up all the way so that your leg is straight (go as high as your range-of-motion allows), this will target your quadriceps - this is called a Leg Extension. Also from a seated position, try just lifting your thigh up off of the chair slightly, lifting your foot up off of the ground 1-5 inches (go as high as your range-of-motion allows), this will target your hip flexors - this is called a Knee Lift.
Hi Yann, hope you're doing well! Remember, the important thing is that you're challenging your body at the state that it's currently at. In Strength-Training, failure = success. You got this!
Easier said than done of course I’m guessing you don’t have MS???? If I was to go down like that I would not be able to get back up!!! For that first one you did!!! If I laid on the ground good luck to me getting back up!!! Can you tell I’m frustrated lol 😂
I also have foot drop plus an extremely hyperflexible knee on the same side as footdrop….please keep trying and I highly recommend the foot-drop exercises from MS workouts!
Hi Fanny's LoA, we have a great video for Foot Drop that I am including in my comment here for you to directly access: th-cam.com/video/YgtRI45mcLU/w-d-xo.html
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I just finished doing this set! It was super hard on my right leg... but super enjoyable knowing I’m challenging MS! I hope my right leg gets to be as strong as my left one. Great routine!!! Thank you!!!
Hi Laura Ochoa, glad you enjoyed the exercises! Remember to exercise both legs, even though you're experiencing more weakness on the right side. Keep up the great work and let us know how you're doing!
Hats off sir.superb sir.😀😀😀
Started doing these exercises 🙂🙂🙂it pains lot 😩😩😩but I will do this exercises daily to kill that pain 🤗🤗thank you sir
Hi Drama Lovers! Remember to stop the exercise anytime you feel sharp pain or any type of pain other than the muscular burn. And remember, 2-3 times a week is all you need to get results. If you feel like you can do these exercises more than 2-3 times a week then we would recommend you make them more challenging! Muscles and strength are built during the recovery process, i.e. after you apply the stimulus of exercise. If we workout every day, we can actually reduce muscle mass which is no good! Hope you're doing well and let us know if you have any questions :-)
Being stuck working from these small little exercises are extremely valuable. Thank you very much
Hello Daniel! Hope you and yours are doing well! Thanks for stopping by our channel and thanks for the feedback! Its our pleasure! We exist to allow individuals with a safe, practical, and effective way to see real results from incorporating strength training! Thank you for taking the time to leave your kind words
I'm 70 and have what I call a mild case of MS and only use a cane, but my right leg is weaker than my left leg and I find I can barely raise it when I do the abduction exercises. Ironically, I was a fitness trainer in the 1990s and had worked out with weights, dumb bells and a barbell which I still have and did strength training from the 1980s through the 90s. My MS was in remission for 25 years and it took about that long to get it diagnosed. I used to leg press 400 lbs! So can't believe 20 years later I've lost strength in my legs and wish I could walk faster and longer and have better balance. My main problems! Some of my other symptoms have abated like pins and needles and most of the numbness. I do get stiffness and tightness in my legs esp after going shopping in the huge supermarkets. I do some yoga and also have a stationary bike which I use from time to time. I think meditation helps as well. I feel I still have pretty strong muscles esp in my arms but I can really feel the neurological damage in my body. I eat mostly organic and am taking Vit D3 with K2, fish oil, and COQ10 which is suppose to help as well. Any tips to help me lift that bum right leg would be appreciated. I'm also partially blind in my left eye, 20/20 in the right but that was from too high blood pressure not MS and I'm on meds for that now. Thanks for sharing, love all your very helpful videos, very easy to understand and follow.
Hello Brenda, hope all is well with you and yours. That's really impressive regarding your experience training! Blessings your way regarding your process to get as strong as possible and thank you for allowing us to be a part of that process. Continuing to focus on exercising your entire body while working in some isolation movements that are progressively challenging with your best effort simply through the range-of-motion your body allows you to have at this point, being measured while doing it (like using our clock and recording system in our membership program), focusing on recovery, then reapplying 2-3 times a week will lead to the best results regarding additional strength, stamina, joint stability, and other wonderful physiological benefits just like hundreds of our MSworkouts.com members.
I'm glad I read this. I use to be a gym rat. Athletic, ran outdoors, played basketball, danced. I was a lot bigger muscle wise and now. Well, I have to start over. My body's weak and I've lost major pounds. I'm just trying these videos in hopes to get back lifting weights and hopefully I could get back into circuit training. Hadn't been able to workout in about 4 years.
I am already a member of MS Workouts and absolutely LOVE the program! Can you include this specific workout into your website? These particular exercises aren't included on the actual website program and they are incredibly effective! Thanks!
I can't work out anywhere near aggressively as I did prior to the MS this is a major help I'm glad I found your site I will pass it along to my support group
Thank you!
We host presentations for support groups wanting to learn more information about strength training and MS.
If your group is interested in hosting us then please feel free to email team@msworkouts.com so we can schedule a presentation for you group.
I am so glad I have bumped into this video. I am not sure if I have MS, because I have developed weakness in legs only 3 days ago, but right after doing these I feel better and my legs much stronger. Thank you once again and if I may ask... would you recommend doibg these two times a day?
Hello Sir I am MS patient u r excrise is very use full for me. Tq.
Hello now your condition is better i am ms patient also
My legs are so weak I can only hold the movements for 10 seconds before I collapse. Hopefully I can work my way up to a minute.
@pookiehoney, hope you're having a great week! So glad to hear you're putting effort toward getting strong and feeling great. Make sure you have downloaded our progress journal so you can be measurable. Give your best effort and be consistent and you will reach sixty seconds in no time! Let us know how things go and have a great evening!
Hello Pookiehoney, I just wanted to check in and see if you have made progress. Even if you can only hold the movements for 10 seconds that's fine, just make sure to re-engage as soon as you can. If your range of motion or strength is limited to the point where you can only lift your leg off the ground by a few inches, that's okay too, just take what your body allows you to have, and hold from that position.
Keep working! This exercise really works! My legs are much stronger!
pookiehoney aaaaaand??
My legs has been weak for almost 2 years after my stroke
You are awesome thank you. I had a stroke but your videos are so helpful stroke patients suffer from the same things.
Hi Pete, hope you're doing well. Happy to hear that you are enjoying our channel. We have helped many clients recover from strokes and agree with your comment! Thanks for leaving a comment!
was very hard for me but I'm going to keep going with it and try to regain some strength. Thanks
Hello.. 2 years back I had ACL operation on my right knee.. my right leg is week and sometimes I have pain too... will these exercises will help me to strengthen my leg muscle?
Hi Arti, make sure you are cleared by your primary care physician and/or PT/OT to strength train. If you are cleared to exercise then yes, these exercises will certainly help you strengthen your leg muscles. Remember to simply show up and give your best effort. Anytime you feel pain immediately stop the exercise and reach out to your PT/OT or primary care physician. Let us know how it goes!
@@MSWorkouts thank u so much
These and the foot drop video are also so helpful for a CIDP patient! Thank you so much
You are very welcome!
The chair does not provide enough security or stability. I would use the bathroom sink for holding on, especially for those who have more progressed MS.
Hey Lynne, that is an excellent suggestion! Holding on to some type of attached structure, like a sink or counter would be more stable. But we would suggest performing the exercise in a room that has carpet, or better yet, pillows on the ground. In case there is loss of balance, we do not want you landing on the hard tile floor that bathrooms typically have. Also, you got to know your body. If you believe that you are easily susceptible to falls, then we would suggest performing the exercises with pillows on the floor, or on/near a bed -- or EVEN BETTER, to have someone accompany you during your workout! There is no need to take unnecessary risks when working out. Working out is about being healthier, and if you are putting yourself in a situation that could easily lead to injury, then it would be counterintuitive. If you're ever unsure about performing a particular workout, we highly recommend consulting with your medical practitioner before trying it, for that they will be able to properly diagnose the situation of concern, with the context of YOUR body, in mind. Hope this helps. Let us know if you have any questions =)
Kitchen sink works for me!
@@MSWorkouts It goes without saying to use caution when performing any exercise, let alone the ones you are asking people with MS to perform. We have limited mobility, not limited intelligence. In any event, I would love to see someone who actually has MS or who has had a stroke do these near impossible exercises. We are neurologically challenged, not weak or lazy.
@@Usapatriette so right you are. Try to find 3D movement exercises ( inner and outer moves) but you need help for it. Best way to strengthen legs that you can pass on this and you are doing it while laying. I have ms and it works for me
@@whoisalek Thank you, although I’d rather find exercises I can do without anyone assisting, as I prefer exercising alone.
Very good and you made it doable encouraging.Looking forward to the next session...tomorrow thank you.
Our pleasure Marion! You're doing it. And it delights us to be able to guide you. Effort leads to results. See you tomorrow!
Thank you. This was challenging but will hopefully strengthen my legs!
Did it work?
Yes. But you have to be consistent. My legs and hips have gotten stronger
OK cus me sister keeps pushing me out her room so I need strong legs
Also what's ms
@@minecraftboy7721 multiple sclerosis. An autoimmune disease in which the immune system attack your nervous. Causes alot of damage including disability and some people struggle walking. This video was meant to help people suffering from MS symptoms to have stronger legs
How often should you do this? Every day
I have muscle and nerve atrophy from an old injury as well as MS. Is the metabolic split hold even worth doing?
will that exercise help me improve my vertical jump?
Hi there and thank you for posting this as I’m finding it hard to jump or move as quickly as I used to before being diagnosed with MS in July this year. Is this video an entire workout as in 1min 30 each exercise? Or should we do a number of reps per set of each exercise?
Do half squats and squat holds help in strengthening of lower quads?
Timestamps:
1:28 Right Leg (Metabolic) Exercise
4:10 Left Leg (Metabolic) Exercise
6:56 Left Leg Abduction
Thanks
Hello Lito! Thank you for stopping by our channel and posting time stamps! Much appreciated. We have a handful of others in the comments below the video as well. Have a magnificent day!
Thanks for these set of exercises...
Glad you like them!
You have briefed and shown how to go about the exercise. Explained it beautifully. As my left leg is weak, i tend to buckle . Tough to get up . Please teach me how to overcome buckling . Thank you so much.
In my case i face ,
( Knee lock hyperextension of my left knee . I find it tough to bend my knee) Please suggest how to overcome the above
Can you follow this if you just have really weak legs? I know those exercises are part of some Pilates workouts but here you hold them for longer. Is this specific to people with MS or is it for anyone with very little strength in their legs?
These are great exercises for ANYONE! They are great for people with MS...just take it slow in the beginning and try to document your time, then the next time you perform them try to beat the previous time. Good luck!
Hey Bro
I undergone knee surgery,the problem is I am able to walk but I can't run and my size of thigh is Very Low compared to Left ,How To Increase thigh Size and Knee Strength.Please Reply
Glad I found these I’m in PT only 2 days a week I don’t want to over do it but I just I need to do more
Fantastic, thank you.
are there any specific leg exercises with which i could regain my walking ability without further use of walking sticks and other aids?
Lost a lot of my core and leg strength over these last few years, started going to PT to help with my extreme low back pain
I have to say..this video really helped me get a gauge of where I'm at physically
Very much appreciated the burning feeling in my muscles..havent been able to do anything like this in a while
You know if you are really out of shape from years of chronic pain whether MS - you can’t get down to floor and if you do - you can’t get up. And even some of these like this first one - if you have bad hips or thigh pain - it isn’t doable. I mean he is suppose to be fit and he is yelling Whoo the burn and talking about his muscle exhaustion at a little over a minute and he does this exercise program all the time. How do folks that are severely out of shape do these. I believe a lot more stretching, from chair or using bands or light weights or if you can get in a therapy pool, i.e., water at 90-93F for non MS folks. The warmth of the water helps you relax and be able to do things you can’t do out of the water. Now though I have seen some testing with water as warm as 94 - MS patients are recommended to be in the range of 82-84. That said, you have to figure what works for you. There are many more pools inside/outside that are in that range - possibly 85 as a high. YMCA calls 85 a heated temp for arthritis classes etc. Several of my doctors say - no - you need warm water for the muscles to relax and to be able to get the best use of the therapy session. Again - MS is different. So if you need cooler than 90F - I do best at 91-92 F. Any hotter and I’m spending more time sitting on the steps. But sometimes it makes a difference in the environment - where I was going it didn’t have a really good exchange of air that was warm but not like a steam bath. That way the air on my upper body, face, head was cooler in the 80F range while I can’t handle the 80s period - I end up in a little stiff ball and actually get worse.
Hey your videos help me improve so much thank you Jeff ❤
I suffer from myositis, Ra, fibromyalgia and other spine issues. Will these exercises help me. I've lost alot of leg muscle from the myositis.
Yes they will neuroplasticity is for everyone no matter how badly you have got . I couldn’t walk a block now I hike miles now . I also have had great experiences over at MS Gym . Just keep being consistent and you will see seconds turn into minutes, hours , etc . I know how dismal this disease is but don’t give up! You have this !
@@kristinashepherd3003 thank you!!
It's easy to do exercises when you're healty...if I can't walk or feel my legs... is different. Plus the pain you have to ignore...
You need to start with some cardio to "activate" your legs, cardio helps with resistance
Exactly how I feel! How to deal with spasticity, pains and weaknesses of legs?
I have RRMS and doing pretty well, but need more strength, using dumbbells. I was an All American shotputter1. SO, to strengthen muscles, you must cause "micro tears" in the muscles worked, however, microscopic muscle tears allow the muscles to repair and get stronger.
BUT, micro tears cause "Free radicals" which produce cytokines which cause inflammation. Obviously, Inflammation is terrible for MS causing "MS Relapses" So, how do I know how much to lift, reps, sets etc and rest days??? Obviously, hydration and no overheating. The burn, which I loved as a shot-putter, ???causes free radicals, cytokine production and inflammation, which can cause a RELAPSE. PLEASE, I NEED GUIDELINES!
Can’t do that split squat, have balance issues as well due to weakness in upper thighs. Have been seeing a physiotherapist to address these problems but still little strength. Am doing chair squats, tandem gait exercises since my walking is also affected and I need a walker. Any suggestions?
Loved watching this, will pick this up for tomorrow's and onward... :D Seems to be less exhausting then many. Updated: having just your guided video to work with (no mirrors) I definitely felt this, my body tremors were very active, disengagement came easily, I am so excited to do it again in the morning and maybe disengage a little later next time! 😊
Hello adebrajane, we are happy to assist you in your journey of being strong and feeling great! Challenging your body in a safe, deliberate, and measured manner followed by a focused recovery period between sessions will lead to the best results! Excited to hear how things continue to go! Keep it up!
MS Workouts I completed 3 days this week and I feel fantastic, I’m looking forward to next weeks, baby steps. 😊
Hey Adebrajane, that's awesome! Baby steps indeed. When starting a new exercise, you need to always take it one step at a time. You need to learn what your body's capacity / limits / comfort zones are going to be. Once you are feeling confident and safe, then you can start to push yourself more into feeling that burn / shake! We recommend strength training 2-3 times a week, with at least one day of rest in between -- this way you can let your muscles heal. Way to stay after it!!
Strengthen your legs
th-cam.com/video/sop0bdAT_N8/w-d-xo.html
This was going to possibly help me with my walking difficulties. But what I discovered. My completely depleted energy level. My lack of any strength in my legs and arms. Made all of these nothing more than a fall or muscle injury inevitably happening.
How many days each week is typical to do this?
twice is max. i can do
Are those stretchings good for ostheoarthitis?
Great vid man
Doing rehab on legs after bball injury
And neglect of exercise on legs.
Gotta say feel great to feel that burn in the quads again.
I didn't quite know what exercise would get that feeling again... Yes!!
Thanks man great vid and running explanation throughout of what to focus on..
Cheers
Hi Draw Time Cards, thanks for stopping by our channel! The deep burn is what it's all about. Glad to see you running to the burn and not away from it! Happy to help assist :-)
Thank you for these, love your channel
You are welcome! Hope these exercises help you! Let us know if you have any questions performing them. You can message us on youtube or contact us via our website www.msworkouts.com/
What do you do when you don't have control over one leg? How do you get it in control again?
I am in a wheelchair. Do you have leg exercise I can do
Thank you for your videos!!! Gonna use them ALOT! I noticed that I lost all of my ones strong muscles... when I’m doing the squats for my right leg my left legs thighmuscles starts to burn and “destroys “ that practice. Doesn’t matter how much I correct my position. Can I workout the right legs muscles doing this practice some other way?
Thanks again! My papers are printed and you will be with me along my way strengthening my body to prevent my ppms to progress!
You're more than welcome @elahm76! That is what we are here for... YOU! We truly get fulfillment out of being able to assist and guide individuals down the path of controlling what you can control and effecting change that leads to you feeling great and being strong! Regarding the imbalance in abilities of your legs... the right thigh is more than likely weaker and having to work harder. That is the burn you are feeling. Executing our unilateral Leg Extensions in addition to executing the Squats will allow you to single out the legs separately so that you are getting the very most out of each. Whatever that is! The important thing is to simply give your best effort each exercise session and vigorously work on the days between exercise to eat healthy, drink enough water, reduce stress, and get quality sleep! We look forward to hearing about your successes! Have an amazing day!
My knee click loudly when rising from the left split squat. Will this ease?
Stop drinking soda
Hi George Woodward, we would encourage you to meet with your PT/OT or primary care physician regarding the loud clicking noise in your knee so that they can give you personalized feedback. Hope you're doing well!
There's gotta be somewhere more simple to start. I can't balance well enough to even do the split squat or strong enough to stand back up from that position. Been using a wheelchair for the past 2 years almost and arms are also weak.
I have a very weak right leg, that cannot support my body weight when my leg is bent. Can a Bridge pose work the same muscles?
Hello Maurice! Thank you for stopping by the channel, great question!
A hip bridge will definitely load the glutes as well as the hamstring and some of the erectors.
A variation of this Kick Back that can be executed if you are unable to place weight on the opposite knee is to execute it on a bed.
Lay your pelvis on the edge of the bed so that your torso and pelvis are supported securely by the bed. In this position you extend the targeted leg back and up! This allows for the kick back to be executed without having to place weight on the knee.
Let us know who it goes!
I'm facing swelling in my left leg what should I do to cure it?
Hello Ashima! We suggest visiting with your primary care physician to get your leg checked out and receive personalized feedback regarding your current state! Good luck with it and thanks for stopping by out channel. Please feel free to share our exercises/channel with your physician and see if we would be a good match for once you are released/cleared to exercise!
Thank you so much 👌👍
I'm looking for exercises to help me strengthen my legs... mainly the right one. My right leg is super weak. I think my right leg would sag when doing the kickback exercise. Would that be ok anyways?
YES! Just document how long you can hold the leg up and each time it will get a little better as you get stronger. Good luck!
Hi Helen Salmnc, simply take what your body can give! Focus on showing up 2-3 times a week and giving your best effort no matter what it looks like - throw your expectations out the door. Write down your results, focus on eating nutrient-dense foods and getting good quality sleep! We hope you're doing well and thanks for stopping by the channel :-)
Thank you so much.
You're more then welcome Corey! Its our pleasure. We passionately believe in strength training because we have seen first hand how it can positively effect individuals lives! We hope you and yours have a great week and thank you for stopping by our channel!
I know I’m late but I really liked this👍🏾💯
Whoa i need this badly. Thank you
Glad we could help!
great exercises. it helps strengthening my legs, which will in turn support my right knee pain. gracias
Glad to help, Krisna Wu. We hope you're doing well and thank you for stopping by the channel!
Great stuff! Thank you.😘😘
Hi Fiona, thanks for the compliment! It's our pleasure to help assist
Starting out with the Metabolic split squat exercise, how many should I start out doing first at each exercise session and how many should you work up to for each leg? Thanks
Hello Lisa, if you are taking your muscles to full-exhaustion (getting to the point where the burn is very deep, and you can no longer hold the position with proper form) then you only need to perform the exercise ONCE during each session. Perform the exercise 2-3x a week, with at least one day of active-rest in between.
Thank you so much Sir..Its working
thanks for sharing this workout
You are very welcome!
This is great. Thank you so much! x
Glad you enjoyed it Oscar birch!
Hi Thank You for this video. First time here.. I am at a point where I can't stand more than five minutes. But I want to get stronger and I am very careful. My question is with the kick back exercise, my lg always wants to sag the second it i up in the air can not hold it more than 2-3 seconds so is this ok?
Hey TJ S, Yes, that is fine! Everyone starts somewhere. The important thing is to fully exhaust the muscles. Hold it up as long as you can (even if only 2-3 seconds). Once you cannot hold it any longer, lower your leg and rest for 10 seconds, then jump back into the exercise. Keep doing this cycle of lifting, resting, lifting, resting for the duration of the exercise. Over time, you will build strength and lift for longer before resting. Let us know how it goes!
Strengthen your legs
th-cam.com/video/sop0bdAT_N8/w-d-xo.html
Thanks for ❤🎉
My neck muscles hurt when I do those. What am I doing wrong?
Thank you so much for doing this !!! So grateful 🙏❤️
Glad you enjoyed the video, Leslie Hunsinger! Thanks for stopping by our channel and leaving your comment :-)
I can't stand up so are there any cardio for sitting down?
Yes, we do! Please check out this video we made just for that: th-cam.com/video/ehMA9gJDd9k/w-d-xo.html
this so nice! is easy for me doing this exercise ✨💜
Wonderful!
congrats
Nobody ever talks about ppms.. thanks
yes it is sad😢
What do you do when you have foot drop?
Hello @Alisia! Hope you and yours are well.
Check out our video regarding footdrop!
th-cam.com/video/YgtRI45mcLU/w-d-xo.html
Focusing on engaging and progressively challenging you muscles of your lower leg (anterior tibialis and calve) will help tremendously.
Simply focus on giving your very best effort during the exercise, then understanding the importance of the recovery process. Will give you the very best opportunity to see the best results possible before then reapplying the exercise and process again!
Thanks for stopping by our channel
Thank you
It's our pleasure, J lKoo! Thanks for stopping by our channel :-)
do i need to less my food for this workout ? over weight prson should less his diet..... but it does effect my workout???
Hello @aa aaa, I hope you are doing wonderful. Nutrition is a very important part of health. Focusing on the quality of your calorie, low glycemic, unprocessed, whole foods, and aiming for a target calorie count that leads to a slight caloric deficit (pertaining to your total daily caloric expenditure) will lead to a healthy body fat loss. Focus on drinking adequate amounts of water and getting quality sleep each night. To answer your questions regarding nutrients/food and the lack there of affecting your working... yes not getting enough quality nutrients will negatively effect your workout and your overall health! Stay after your deliberate efforts and it will lead to results!
What if you have balance issues
Thank you for this video!
Glad you're enjoying the video, Traedana Rose! We hope you're doing well and thanks for stopping by our channel :-)
@@MSWorkouts Of course no problem at all! I was diagnosed in April 2019 so this is such a great help🙏
I have flat foot, I tried doing something similar last time that gave me a knee ache
You should make sure your knee doesn't go more forward than your toe.
2:00 I thought these exercises are for people that cannot stand. How the hell am I supposed to do that when my legs and my balance won't allow me to be in an upright position past standing on my knees?
I'm a member of MS Workouts and they have a whole series of seated exercises that are fantastic! Those would be much better for you to start. That's what I did
thanks guys
It's our pleasure, M.S. Patch and the Buccaneers! Thank you for stopping by our channel
Quite good for early ms stages, but what to do later?
Hey Jurejs006! Thanks for the compliment! If these exercises are too easy, adding resistance or weights will increase intensity. Using a progress journal can help you dial in the appropriate intensity to get a great workout each time. Here is our a free progress journal to download: www.msworkouts.com/progress-journal-sign-up. By the way if you're looking for a greater variety of exercises then go to www.msworkouts.com
MS Workouts I think the OP meant what to do when you have more limitations?
Hello Angelstouch92 and Jurejs006, Sorry for the delay. Yes I misinterpreted. Thank you for pointing that out. Everyone is going to have different degrees of physical ability and fitness. If these exercises are too difficult, then you can first start by trying to reduce the range of motion. In the videos, Jeff is demonstrating a full range of motion, but keep in mind, full range of motion is not necessarily the goal. The goal is to acquire that deep burn. So for example, in the Kickback, or the Abduction... you don't NEED to raise your leg all the way up if you are not able to, just go as high as your leg will let you and HOLD it there... even if it's only a couple of inches off of the ground! That is your starting point for strengthening.
So just to summarize, if your range of motion or strength is limited, that's okay, just perform the exercise with the range of motion that is available to you, even if that means you can only lift your leg 1-2 inches off the ground. As long as you are able to fully exhaust the targeted muscles, then you'll be on the right track.
I have PPMS and have very little lower body mobility. Trust me, it is practically impossible to do this exercise with a chair like the one being used in video, especially if you have balance issues.
I love how you mentioned to lower the temp to 65°. I go to yoga and die when I see the instructor head to the thermostat and turns up the heat. I get so frustrated...
Hello! I have a question
Hi Raul Cordero, how can we help?
These are much difficult for anyone with weak legs from ms. Need to build up to these.
Hi Kristen Buchanan, just do the very best you can! Muscles get stronger when you challenge them, which is the core essence of what we do here at MS Workouts. As long as you are showing up 2-3 times a week, writing down your times and dialing in your nutrition you will see results. Thank you for stopping by our channel and we hope that you're doing well!
Sir I need your help
Hi Divine, we hope you're doing well. We are here to help, please let us know if you have any additional questions.
Whats the use of the fan in the exercises?
Hi SotirisMakr 33! Fans help to keep the environment cold which allows your body to essentially exercises at a higher intensity. Thanks for stopping by our channel :-)
What about later stage i mean after 4 years medicines are stopped still balancing issue what to be done?
Hello Sayda, I truly hope you are well. The wonderful thing about exercise is that when done safe, progressively, and the recovery process is understood and executed consistently age and starting point is not a limiting factor! Please make sure you have been released by your physician then making sure you strengthen each of your muscles as much as possible this will help aid in balance loss. Let us know how your results come along and please let us know if you would like assistance in doing so!
ughh that BURNNS!!
must be working! :)
Good to see you running to the burn!
Wow what a challenge and my legs are really strong 🤸🤸🤸🤸🤸🤸
Hi hilya Ndafelao! Glad to see you challenging your muscles. Slow motion strength training is challenging but so beneficial for us. Thanks for stopping by our channel :-)
My legs can’t be straight when laying in the mat and put the up in the air. How can I improve this exactly? Is it with strength exercises? I want to do pilates without being like a tadpole 😂
What is this person's name
Hi, Jennifer! The instructor's name is Jeff Gotte. He's the cofounder of Practical Fitness, MS Workouts and the cocreator the steadypace® technique. You can learn more about our team through this page: www.msworkouts.com/about
I cannot lift my legs what type of exercise would you recommend
I'm also at the point where I can barely lift my legs as well. Any kind of a beginner's excercise would be awesome. Thanks in advance for any input!
Hi Kenneth, we don't have exercises on TH-cam yet for entry-level leg exercises. But there are some in our Free 7-Day Strength Camp, as well as entire classes in the MS Workouts membership program. www.msworkouts.com/strengthcamp. From a seated position, try lifting your lower limb (hinging at the knee) up all the way so that your leg is straight (go as high as your range-of-motion allows), this will target your quadriceps - this is called a Leg Extension. Also from a seated position, try just lifting your thigh up off of the chair slightly, lifting your foot up off of the ground 1-5 inches (go as high as your range-of-motion allows), this will target your hip flexors - this is called a Knee Lift.
@@informaldeviant7751 Hello, please see my reply to Kenneth, regarding beginner leg exercises. Hope this helps!
I need more leg strength broken Hip , tail bones and pelvis ,left tibia weak balance on my left knee weakness
Thanks u I have cp
I tried this, and was in tear in 1 second, I have a broken glute, which isn't healing (6 years an counting)
I had no clue how weak my tall legs were until I started squatting
Hi Yann, hope you're doing well! Remember, the important thing is that you're challenging your body at the state that it's currently at. In Strength-Training, failure = success. You got this!
Hello dons, (delayed onset muscle soreness)
I have neuro damage from cancer. I need help overall. I have drop foot can you make a video on that. Thanks
Hi Diana Alex! Please take a look at this video for foot drop exercises: th-cam.com/video/YgtRI45mcLU/w-d-xo.html
What kind of progress have you seen after doing these leg strengthening exercises, plz give feedback ;-)
I want feedback as well but no one giving me :-(
Very good progress i have made.. helped with pain and strength
Easier said than done of course I’m guessing you don’t have MS???? If I was to go down like that I would not be able to get back up!!!
For that first one you did!!! If I laid on the ground good luck to me getting back up!!!
Can you tell I’m frustrated lol 😂
Well my entire left side is paralyzed how could i possibly do this i only have a cane to walk
What if you have drop foot? 😭
Fanny's LoA that’s what I have. It’s horrible
I also have foot drop plus an extremely hyperflexible knee on the same side as footdrop….please keep trying and I highly recommend the foot-drop exercises from MS workouts!
Hi Fanny's LoA, we have a great video for Foot Drop that I am including in my comment here for you to directly access: th-cam.com/video/YgtRI45mcLU/w-d-xo.html
Amezing
Glad you enjoyed, Samina Bagwan!
I have attack in all my body and I had two child and I need feel my body again