Core and Upper Body Workout Plan

This workout plan is designed to strengthen the core and upper body muscles, helping individuals manage or prevent issues related to MS. This workout plan focuses on improving muscle strength, balance, flexibility, and coordination with everyday tasks.

How to use this workout plan:

  • Follow along with the sample workout calendar or customize it to fit your personal needs using the videos laid out below.
  • Join the meetups where our expert Can Do Coaches will guide you through exercises from the workout plan videos, offering real-time demonstrations and modifications.  Try each move, ask questions, and connect with others for support and motivation.

Functional Exercises

Functional exercises are designed to help improve specific activities of daily life.  These exercises should be done 2-3 times per week. Mix and match functional exercise videos to add variety to your workouts and optimize your plan.

Core and Posture | Video 1

Physical therapist Mandy Rohrig sitting on a chair

Level 1
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Core and Posture | Video 2

Physical therapist Mandy Rohrig sitting in a chair holding a dumbell

Level 1
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Core and Posture | Video 3

Physical therapist Mandy Rohrig sitting on a chair

Level 1
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Lifting and Carrying | Video 1

Physical therapist Mandy Rohrig sitting with resistance bands

Level 1
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Lifting and Carrying | Video 2

Physical therapist Many Rohrig sitting, demonstrating an exercise

Level 1
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Seated Mobility- Upper Body

Seated Mobility MS Moves

Level 1
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Weight Shifting

Weight Shifting MS Moves

Level 1
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Seated Cardio High Intensity | Video 1

Seated Cardio High Intensity Video 1

Level 2
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Household Mobility | Video 1

Physical therapist Mandy Rohrig sitting and holding a dumbell

Level 1
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Household Mobility | Video 2

Physical therapist Mandy Rohrig sitting and holding a dumbell

Level 1
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Household Mobility | Video 3

Physical therapist Mandy Rohrig sits holding dumbells

Level 1
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Household Mobility | Video 4

Household Mobility Series Video 4 Making Your Bed

Level 1
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Complementary Exercises

Complementary fitness exercises are not designed to improve a specific function. They are to be used to increase your overall wellness. Complete these exercises on days you feel more fatigued in complement to your regular routine.

Posture and Breathing

ms exercise for posture and breathing with physical therapist mandy rohrigh

Level 1
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Seated Streching

Physical therapist demonstrating a seated stretch

Level 1
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Music & Movement | Ballet

Physical therapist mandy rohrig demonstration an adaptive seated ballet routine

Level 1
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Supine Independent Stretching

Supine Independent Stretching Video Thumbnail

Level 1
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Education

How to Approach Activity with Confidence

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How Balance Works

How Balance Works Video Thumbnail

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Using Adaptive Tools

Using Adaptive Tools Video Thumbnail

Watch Video

Sample Workout Calendar

Check out this sample workout calendar.  Choose which days of the week work best for you to do exercises.  Functional exercises videos should be used 2-3 days and one day for complementary fitness exercises.

Sample Workout Calendar

This calendar is meant to be a guide.  It should be adapted for your individual needs.

As with all exercise videos, please use common sense to reduce and avoid injury. By performing any fitness exercises, you are performing them at your own risk.