Step oneAlternately raise one arm, thenthe other, keeping the elbowstraight and the handoutstretched as high as you canwithout it causing pain.

If you have problems/concerns, talk to a physiotherapist.8

Exercise 8Single arm raise

Step twoLower slowly, then repeat 3-5times each arm.

© MS Trust 2010 Reg. Charity no. 1088353

Starting position: Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo!

This exercise can also be done in a lying position

Step oneHold an umbrella, pole, rolling pinor something similar, at hip level.

If you have problems/concerns, talk to a physiotherapist.9

Exercise 9Double arm raise

Step twoKeeping the elbows straight, raisethe umbrella up and over yourhead if you can without causingany pain, then lower slowly.Repeat 3-5 times.

© MS Trust 2010 Reg. Charity no. 1088353

Starting position: Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo!

This exercise can also be done in a lying position

Step oneWith your elbow at your side orresting on the arm of a chair,touch the tip of each finger in turnwith the thumb.

If you have problems/concerns, talk to a physiotherapist.10

Exercise 10Finger touch

© MS Trust 2010 Reg. Charity no. 1088353

This exercise can also be done in a lying position

Step twoLower the arm and repeat on theother side. Repeat 3-5 timeseach arm.

Starting position: Sitting on a firm surface eg edge of the bed, on a stool/chair or even the loo!

Step onePut your hands on top of a duster or towel. Using the duster, slideyour hands away from your body so that you stretch forward andelongate your trunk.

Step twoReturn to the starting position and repeat 3-5 times.

If you have problems/concerns, talk to a physiotherapist.11

Exercise 11Table slide

© MS Trust 2010 Reg. Charity no. 1088353

Starting position: Sitting at a table

Step oneHolding an umbrella, pole or rolling pin with both hands, rest yourforearms on the table.

Step twoLift the pole by extending the wrists, then lower. Keep your forearmson the table all the time. Repeat 3-5 times.

If you have problems/concerns, talk to a physiotherapist.12

Exercise 12Wrist control

© MS Trust 2010 Reg. Charity no. 1088353

Starting position: Sitting at a table

If you have problems/concerns, talk to a physiotherapist.13

Exercise 13Forearm rotation

© MS Trust 2010 Reg. Charity no. 1088353

Starting position: Sitting at a table

Step oneHold an umbrella, pole or rolling pin vertically in one hand, keep theforearm in contact with the table, turn your wrist over to take the poledown to the table then raise it back up again and go over the otherway as far as you can.

Step twoRepeat with the other arm. Repeat 3-5 times each side. Do thisexercise slowly so that the pole does not flop!

Starting position: Lying flat(or if your legs go into

Step oneHold a pole/umbrella vertically,one hand above the other.

Step twoWalk your hands up and downthe pole, hand over hand,keeping your arms stretched outaway from the body all the time.Repeat 3-5 times.

If you have problems/concerns, talk to a physiotherapist.

Exercise 14Hand climb

Starting position: Sitting on a firm surface eg edge of the bed, on astool/chair or even the loo!

NB This exercise can also be done with a hoola-hoop.

14© MS Trust 2010 Reg. Charity no. 1088353