6延伸以缓解MS症状

Muscle spasms and weakness mess with your ability to live an active life. These simple stretches can make a serious difference in how you feel.

经过Lara DeSanto 卫生师

2020年9月10日

2020年9月10日

If you havemultiple sclerosis (MS), the more tools you have in your bag to tackle the symptoms and side effects of the disease, the better. In addition to taking your medications and seeing your doctor regularly, stretching is a useful strategy for MS management. If you’re thinking stretching is too easy to make a real difference, think again: By improving your flexibility, stretching counteracts the reduced range of motion and muscle spasms caused byMS. This flexibility is also essential for strengthening weakened muscles, improving your balance and coordination, and releasing physical and mental stress, according to the National Multiple Sclerosis Society.

“女士的人经常在年龄和他们的疾病进展方面遇到更麻烦，并导致他们不那么活跃，”巴尔的摩大学约翰霍普金斯MS中心的前职业治疗师，博士Zackowski，博士说。国家多发生组织社会患者管理与关怀与康复研究。拉伸抵消了这种流动性的下降，这意味着你可以继续活跃活跃的生活。

在基本术语中，拉伸意味着您延伸肌肉并将其搁置（通常为20至40秒）。Zackowski说，大多数肌肉受益于伸展，虽然有些人比其他人变得更加僵硬。事实上，许多人都有MS经历称为痉挛的症状 - 基本上，过度肌肉紧张，不自愿。这里的六个伸展，专为MS患者开发，可以帮助改善痉挛等症状。奖金？他们感觉很好！

Zackowski说，在潜水之前，请首先考虑与物理治疗师或职业治疗师交谈。这些人在教学中训练，以途径不会导致偶然伤害。也就是说，这些基本的动作是一个伟大的开始。只是确保不要让自己太远，特别是如果你感到痛苦。

拉伸：颈椎旋转

How to:When it comes to head and neck stretches, you want to be extra gentle to avoid injury, says Zackowski. Here, you’re aiming for a side-to-side motion, like you’re shaking your head. Turn your head to the left, almost like you’re looking over your shoulder, and then slowly turn to the other side. Repeat this motion two to three times. “Go really slowly and not to the point of pain,” she says.

The payoff:“这次延伸有助于您获得现实生活中所需的运动范围，”Zackowski说。“例如，当你开车时，重要的是你能够做这些动作很重要。”

The Stretch: Knee to Chest

How to:This stretch targets several areas at once that are prone to tightness for people with MS, including your back. It’s a good one to do first thing when you wake up (even from your bed). “When you’re sleeping, you’re fully extended—and that’s when your back might hurt,” Zackwowski says. “When you hug your knees to your chest, it helps bend everything that was extended for so long.” You can bring both knees up at once or alternate one leg at a time—whatever feels better to you. It may even feel good to roll slightly from side to side while holding this stretch.

The payoff:“Some people feel more stable when they stand up, and their balance isn’t quite as off after they do this stretch,” she says.

拉伸：桥梁

How to:经典的桥梁姿势包括躯干和腿。躺在你的背上，膝盖弯曲，你的双臂平躺在你的身边，慢慢地向上抬起你的臀部，然后降低它们。重复2-3次。“当你抬起臀部时，就像舒适一样，直视天花板，所以你不会在你的脖子上施加过度的压力，”Zackowski说。

The payoff:“这种延伸的好处是它融合了你的臀部和你的腹部，”她说。“你的屁股和肚子一起努力抬起你的身体，让你的臀部变暖。”

The Stretch: Shoulder Flexion

How to:“Sitting on the edge of your bed, if you’re stable, reach your arms up to the ceiling and hold them there for 20 to 40 seconds,” Zackowski says. If that feels too easy, you can also reach with one arm at a time. Either way, always stretch both side of your body. “Even if one side feels like your good side, stretching both sides equally reminds you of what a movement feels like on a side that’s less effected, while giving you a measure of how far off you are on the more effected side,” she notes.

The payoff:肩部区域常见的痉挛和张力（即使您没有MS！）。这些动作可以减轻疼痛。

拉伸：腕屈曲和延伸

How to:如果您想改善手功能，这是最有用的延伸之一。被称为“主动辅助伸展”，使用你的相对的手或拇指施加温和的压力，将手拉入拉伸位置。“你的对面给你一点额外的压力来真正鼓励这种延伸，”Zackwoski说。使用轻压并温柔;然后将手拉到相反的方向上，以屈曲伸展。

The payoff:允许您弯曲手指的肌肉实际上是您的前臂。通过拉伸手腕，您可以激活那些肌肉，以便更好地控制手指。

The Stretch: Spinal Twist

How to:Here’s another one you can do in bed if you want, or on the floor for a deeper stretch since it’s a firmer surface, says Zackowski. Start prone on your back. Bend knees slightly and place feet flat on the floor. If you’re starting with your right side, put your left hand on your bent right knee and slowly lower your knee to the left side of your body. “Try to lie flat on your back and extend your right arm out like a wing so your hips twist,” she says. Repeat on opposite side.

The payoff:“这一举动可以帮助您在脊柱中失去移动性，”Zackwoski说。

它可以花上一段时间进入stret的习惯ching for MS, but once you do, you’ll likely see a real difference over time. A good way to establish a stretching routine is to make it the first thing you do when you wake up (did you notice how a lot of these stretches can be done from the comfort of your bed?). “I think everybody should be stretching every morning, at least for a minute or two,” says Zackwoski. “You’ll see an improvement.”