Sasha Reedman - 100589337

Samantha Thompson - 100651041

Group Exercise Facilitation Assignment

Multiple Sclerosis
Equipment Required:
- Speaker (for relaxation music)
- Chairs
- Yoga Mats
- Yoga straps (if required)
- Yoga blocks (if required)

Participants, please bring your own:

- Water
- Towel if needed

Safety Considerations and Red Flags in the population with MS:

- Evaluate the patient's abilities to move and function, and ensure that any
exercises and stretching activities the patient will be participating in, will not
amplify the patient’s symptoms of their condition.
- Balance and DIzziness
- Cognitive impairment
- Depression
- Fatigue
- Difficulty with gait
- Sensory impairments, including numbness and tingling
- Spasticity
- Heat intolerance

What to do if there is a safety concern:

- Modify yoga exercise depending on level of m.s an individual has (example:
those more capable or more comfortable are able to use the mats, those less
capable can use a chair)
- Make sure that the room is cool, to accommodate for those with heat intolerance
- One person facilitate, while one person circulates and assists patients or aids in
adaptation of positioning.

Communication Strategies:
- Speak in a loud clear voice
- Ensure the clients are understanding the exercise
- Demonstrate each exercise
- Those with vision / hearing impairments should be sat near the front or directly in
front of the instructors
30 minute session

Introduction & Explanation: 2 minutes

Warm Up: 5 minutes

Exercise session: 18 minutes

Cool Down: 5 minutes

Name Time Description Reps. Visual

WARM UP - 5 minutes
Deep Breathing Exercises

Benefits
● Increase the oxygen and blood flow throughout your body
● Helps strengthen the trunk muscles to improve posture
● Prepares you mentally and physically for the exercise session

Risks
● If you experience back pain, reduce the curve in your back.
● Only extend your back as far and long as possible within your body’s limits

Time
● Time may vary depending on the individual's capabilities.

Basic Deep 1 min With proper posture, sit up as 6 times

Breathing straight as you can with your
with hands on your legs, palms down. Hold each breath
Posture -Slowly inhale through your nose for 5 seconds
Control -Hold breath for 5 seconds
-slowly exhale through your mouth

Cat/Cow 2 mins Sit up straight in chair with feet 3 times

around hip distance apart, with
your hands placed on your Thighs. Hold each
Inhale: Pushing hands gently position for 10
down on thighs seconds
Exhale: Slide hands down to your
knees, press belly button in
towards the spine, and allow your
head and shoulder to move
forward slightly to round the spine.
(CAT)
 Inhale: Push feet into floor,
stretching up your chest and neck
upwards, arching the back slightly.
(modified: client can hold side of
chair for more stability) (COW)
Exhale: Return to cat position

Neck tilts 1 min Sitting up tall, looking forward, tilt 3 times each
your head to the side putting your side
ear to your shoulder. Bring head
back to centre take a deep breath, Hold 7 seconds
and do it to the other side. each side

Neck 1 min Sitting up tall, begin by looking 3 times each

rotation straight. Slowly turn your head side
90°, so that your chin is aligned
with your shoulder. Slowly bring Hold 7 seconds
your head back to center. Now each side
repeat in the other direction.

Name Time Description Reps Visual

EXERCISE - 18 Minutes

Benefits:
● Helps ease symptoms of m.s by reducing pain and stretching out the muscles without
the patient overheating or over exerting themselves
● Great for strengthening, stretching and relaxation
● Reduces stress

Risks:
● Sore muscles
● Risk of falling off chair
● Overheating, which would increase the symptoms of m.s

Time:
● Time may vary depending on the individual's capabilities.
Hip and 2 mins While sitting, leaving one foot on ✭
back the ground, take the other leg and Do this and the
stretches 1 min bring your ankle to rest on the next two
each side supporting leg. Flex the foot activities on
supported by the thigh. one side,
Lean forward. You should feel a before going to
stretch in the hip. the other side.
*make sure to not put downward
pressure on the knee or ankle Hold for 30
seconds, relax
for 10 seconds

2 mins Remain in the position in the ✭

above. Hold for 20
With your leg still on bent and your seconds, relax
ankle supported on your opposite for 10 seconds
leg, twist, grabbing the chair and
reaching to your opposite knee.
Inhale and straighten your spine,
and as you exhale

2 mins Bring your leg up and rest your ✭

heel on the chair if possible. Hold Hold for 20
your shin with your hands. seconds, relax
Relax your shoulders for 10 seconds

Leg pumps 2 mins Support under your thigh on your Hold each pose
hamstrings with both hands. for 3 seconds,
1 min Slowly straighten your leg as slowly alternate
each side much as you can, hold for 3 poses, repeating
seconds, then slowly bring your each one 5
leg in to your chest, and hold for 3 times.
seconds. Repeat 5 times
Once you have
completed one
side, continue
with other side
of the body.
Arm and 1.5 mins Sitting at edge of chair, lean back Hold 20 seconds
knee lift engaging your core. Put your arms
out straight in front of you. Relax 10
If you can, lift one leg off the seconds
ground to further engage your
core. Alternate
between each
side

Kneeling 2 mins Position yourself sideways on the Hold 20 seconds

pose chair, with a 90° angle with the leg
closer to the back of the chair, on Relax 10
the ground. seconds

Alternate
between each
side

Warrior 2 mins With your leg supported on the Hold 30 seconds

pose chair, stretch your unsupported leg
behind you. Slowly raise your Transition into
arms, increasing your balance and next exercise
stretch.

Side stretch 2 mins Transition your upper body. Using Hold pose for 10
the supported leg, rest the same seconds
arm on the leg at a 90° angle.
Look up, and raise the opposite If you feel
arm in the air. comfortable,
bring your arm
closer to your
ear, and hold for
another 20
seconds.

Standing 2.5 mins Stand up tall behind the chair, Alternate

balance using it as a support. Shift onto between each
pose Right ball of foot and bend knee. side
Lift left arm directly above head
with slight bend to elbow and palm Hold each pose
facing in. Tilt head to the right for 30 seconds
shoulder and hold.
Repeat 2x each
side
 Name Time Description Reps Visual

COOL DOWN - 5 minutes

Benefits:
● Allows body the chance to relax and cool down after exertion from the chair exercises

Risks:
● Need to watch for blood pressure drop
● Feeling light headed or hot

Seated 2 mins Take slow even breaths, sit up Hold pose for 10
candle straight and extend the spine with seconds
pose feet firmly on the floor, slowly and
gently lift both arms up above Relax for 10
head, bring the palms together seconds
keeping fingers stretched out

Seated 3 mins Sit up straight in chair, allow arms Continuous for 3

corpse to relax either by your side or mins
pose placed on your lap. Relax your
body and focus on deep breathing
References

Author Elizabeth Kovar Health and Fitness Expert Elizabeth Kovar. (n.d.). 7 Chair Yoga Poses
for Better Balance. Retrieved from
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Chair Yoga for Deeper Breathing. (2018, April 10). Retrieved from
https://lunginstitute.com/blog/chair-yoga-for-deeper-breathing/

Chair Yoga Poses for MS | Everyday Health. (2018, September 21). Retrieved from
https://www.everydayhealth.com/multiple-sclerosis/chair-yoga-poses-ms/

Editors, Y. (2015, April 01). 5 Yoga Poses for People with Multiple Sclerosis ( Easy-to-Hard
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https://mssociety.ca/hot-topics/exercise-and-physical-activity

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https://www.youtube.com/watch?v=REIyas0PZis

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Retrieved from http://kristinmcgee.com/chair-yoga-warm-ups

Patient, R. M. (2014, March 27). How to improve your neck rotation. Retrieved from
https://www.youtube.com/watch?v=UbHEH6t_OJQ

Rehabilitation. (n.d.). Retrieved from

https://mssociety.ca/managing-ms/living-with-ms/ms-care/rehabilitation-in-ms

Romine, S. (2017, January 25). 8 Seated Yoga Poses You Can Do from a Chair. Retrieved from
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1822

WikiHow. (2018, April 11). How to Stretch Your Neck. Retrieved from
https://www.wikihow.com/Stretch-Your-Neck
Yoga Floor Poses For Seniors. (2018, July 29). Retrieved from
https://wikizie.co/yoga-floor-poses-for-seniors