The MS GYM

11/14/2025

STAGGERED BAND RDL

BIG DOORS SWING ON SMALL HINGES ... so let's get your body's HINGE stronger.

Today, we are gonna be working on the HIP HINGE.

The Hinge is one of THE MOST IMPORTANT FUNCTONAL movement patterns in your Human
Movement System.

You literally HINGE every time you stand up, sit down, reach down, reach up, and walk.

This area you target during a Hinge is called your LUMBO-PELVIC-HIP Complex and it is
responsible for:
- Allowing your trunk to bend forward
- Allowing you to stand up straight
- PREVENT FALLING forward and backward
- Stabilizing your spine
- Transferring force from your foot to your opposite side neck & arm
- Maintaining BALANCE as you move your body

Therefore, it is very important to STRENGTHEN that pattern using external resistance SO THAT
bending forward, standing upright, AND cancelling too much forward or backward movement
as you walk becomes EASIER.

Today, I’m going to teach you to a staggered stance (more spine friendly) banded (to strengthen
your spine too) HIP HINGE (aka RDL – Romanian deadlift).

As you work on these HINGE patterns, PLEASE focus hard on BGB:
Keep your blades down.
Keep your abs in.
Keep your butt driving the movement.

Happy Hinging Gymmers 😊

*** If you would like to watch my MOVEMENT IS MEDICINE workshop I did at Weill Cornell MS
Center, TYPE “MOVEMENT” in the comments and I will DM you the link to your program.

11/13/2025

SEATED LATERAL RAISE

An MS GYM mantra for strength training:

** If you want to use strength training to effectively reduce your symptoms, improve your
walking, and SAVE ENERGY during your activities of daily living, you must SIMULATE WALKING
PATTERNS & BUILD STRENGTH AROUND THEM. **

The Seated LATERAL RAISE (shoulder abduction) is a powerful kinetic chain exercise that
improves your LATERAL KINETIC CHAIN which is responsible for stabilizing your body and
PREVENTING FALLING TO THE SIDE as you move.

We put your body in a vertical postural position.
We then have you stabilize your upper body as you lift your arm.
We prevent your body from tipping to the side as you move your arm.

WHY?... because that is what happens when you walk. You MUST have the skill of preventing
lateral movement or sway in order to go forward.

This exercise is super functional and will HELP YOU BALANCE AND WALK BETTER.

You just need to stay relaxed and stable throughout the entire movement.

Continual practice of this drills will improve:
- Walking balance
- Fall prevention
- Walking speed
- Walking agility
- ENERGY / ENDURANCE – due to improved efficiency
- Spacticity

Let’s move better, feel better, be better Gymmer!

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

11/12/2025

ROTATIONAL SQUAT

Ready to get strong and bendy?

The rotational squat is a super effective exercise for building:
- Strength
- Mobility
- Balance.

The KEY is to rotate from the hip of the leg that is planted.

Step back and outside of your midline (center of your body)- rotate from your glute/ hip
joint.

Squat down and PAUSE (this is key for mobility).
Stand up and rotate back to the starting point – rotate from your adductor / inner thigh.

Start with small rotations until you master the movement. Once you get better at the
movement, increase the size of your rotational steps.

Take your time on this once, explore the ranges of motion in your hips as you rotate and
squat. In time you will notice increased mobility in your hips and strength in your hip joints.

If you want more strength and balance exercise like this type BALANCE in the comments
below.

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

11/10/2025

Do you find yourself struggling to keep up with your family, friends, community or just general everyday life activities?

Have you ever wondered what life could look like if you regained even 25% more movement in your foot or ankle?

If you answered yes to any of these — there’s good news.
You can retrain your brain and body to move better using proven, brain-based movement techniques.

In my upcoming Movement Neurology Workshops, you’ll discover the same powerful methods we use inside The MS Gym — strategies that have helped thousands of people reduce foot drop, rebuild confidence, and regain independence.

During this FREE Workshop:

You’ll learn a step-by-step exercise blueprint designed to:

✅ Decrease spasticity
✅ Improve foot and ankle strength
✅ Reconnect your brain and body for smoother, more controlled movement

My goal is simple: to show you how to move with more freedom, exercise with confidence, and live with greater independence.

If foot drop is interrupting your life — this free workshop is your next step forward.

Comment Foot Drop and I will DM you more details and the registration form

11/09/2025

HIP CIRCLES

If you struggle with tight hips, immobile hips, leg spasticity, or low back pain, this drills
called HIP CIRCLES can really help you feel better.

When I assess MS Gymmers movement patterns, I will often have them move their legs in
different in a circular pattern.

I will look for the part of their circle that is most difficult.

That area of their range of motions is the most compromised.

It tells me what hip muscles are most affected by their MS so I can prescribe the right
movement drills to help them improve.

When doing these drills, it is very important to do them in three different angles:
1. In Hip Flexion (improves hip flexor strength) : lift your leg in front of your and perform
5 slow circles clockwise and counter clockwise.
2. In Hip Abduction (Improves glute medius and hip stabilizer strength): lift leg away
from your body and perform 5 slow circles in each direction.
3. In Hip Extension (improves glue maximus strength): lift leg behind you and perform 5
slow circles in each direction.

These are some of my go to drills before doing weight training on my legs, running, hiking, or
swimming.

They are super high payoff and the brain LOVES THEM.

They have reduced my low back pain by well over 70% since I started practicing them
regularly.

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

11/06/2025

SEATED BAND PULL APART

This is a fun and challenging exercise. It is called the BANDED PULL APART and it directly targets
your upper mid back, a region that is often ignored or neglected in traditional fitness and
therapy programs.

Due to more time spent sitting or slumped forward due to poor balance or physical fatigue,
many people affected with MS have rounded shoulders and over-stretched rhomboids that
result in neck, shoulder, and spinal weakness.

This weakness is highly problematic because your upper mid back assists in pulling your upper
body up and holding it upright as you sit, stand, and walk.

Furthermore, your thoracic spine is kinetically-linked to your lumbar spine. So if your mid-back
is weak, your low back has to pick up the slack and LOW BACK PAIN or spasticity is likely to
follow.

When you do this exercise PULL FROM YOUR SHOULDER BLADES AND UPPER ARMS and avoid
using your hands or hyperextending your elbows. Slightly bend your elbows if you need.

Let’s rock this exercise Gymmer.

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

#

11/05/2025

Let's get a breathing party started!

In today's brand new just released YouTube video we are going to cover 360 Breathing !

You will practice the ability to: BREATHE IN FOR 4 SECONDS HOLD YOUR BREATH FOR 4 SECONDS BREATHE OUT FOR 4 SECONDS HOLD YOUR BREATH FOR 4 SECONDS

Learning how to do these two exercises will help you do the following:

1. Reduce MS Hug

2. Improve deep core control

3. Improve bladder control

4. Sleep better

5. Increase energy

6. Increase fuel delivery to your brain

7. Improve balance & strength

8. Reduce threat, stress, & MS SYMPTOMS!

NOTE: If this is difficult at first, don’t worry that is common. Breathing in a movement skill just like learning how to throw a ball. It will take time for your brain and body to connect.

** FREE MINI BALANCE CAMP PROGRAM ** https://themsgym.mykajabi.com/mini-balance-camp-----------------------------------------------------------Gymmie Gymme...

11/04/2025

ALTERNATING LAT PULL

To strand, balance, and walk well, you must be able to find and access your POSTERIOR
KINETIC CHAIN.

This muscle-fascia chain connects the nerves and muscles of the shoulder to the opposite
hip and transfers force and movement from one side of your body to the other.

It is common that when someone struggles to walk, I will see them elevate a shoulder,
swing out their opposite hip, or fall forward.

Therefore, if we get your LATISSIMUS DORSI stronger, it will help the brain connect your
shoulders and hips so you can move better.

This drill called an ALTERNATING LAT PULL will help all of that.

The keys to performing this drill well:
1. Sit tall.
2. Hold your abs in.
3. Move from your shoulder joint
4. Keep your shoulder blades down
5. Breathe out as you pull down – Breathe in when you return to start

Have Fun!

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

11/03/2025

SHOULDER CAMS

In today’s movement training, we are going to work on improving movement and joint
receptor signaling in the shoulder blades.

We will be doing a linear SHOULDER CAM which means moving your shoulder blade in a
CIRCLE one direction at a time: Up – Back – Down – Forward and in the reverse direction:
Back – Up – Forward – Down.

When you improve your brain’s ability to move your scapula in 360 degrees of movement,
you will improve shoulder stability, reduce injury, and counteract upper body spasticity.

I love this drill. It’s a staple in my pre-workout routine.

As you do this exercise be sure to:
- Sit or stand tall
- Keep your abs in
- Maintain a tall spine
- Relax your breath
- MOVE FROM YOUR SHOULDER BLADE ONLY!

When you get your shoulder blades moving better you will simultaneously improve:
1. Upper body strength
2. Core strength
3. Neck mobility
4. Balance
5. Hip mobility

These drills are awesome!

*** If you would like to start counteracting your neurologic symptoms and rebuilding or
improving your balance, TYPE “BALANCE” in the comments and I will DM you the link to your
program.

10/31/2025

ROTATIONAL NECK ISOMETRICS

If you want to improve your balance, strength, and ability to walk better, you must
strengthen the muscles surrounding your cervical spine (neck).

A powerful way to improve neck strength is using isometrics.

Isometrics strengthen muscles in a certain angle and range of motion and teach your brain
how to be STABLE.

ROTATIONAL neck strength is super important for core strength and preventing falling when
your body rotates.

This neck isometric is an excellent and safe way to do neck strengthening.

KEYS to this exercise:
- GO LIGHT- you don’t need to crush your neck to get results. A little goes a long way.
- Avoid holding your breath, maintain a slow and light breath pattern.
- Hold each isometric for 5-10 seconds for maximum benefit.

Build that neck!

If you want to learn more about how to use movement to retrain your brain and heal your
body type MOVEMENT in the comments below for my latest educational workshop.

10/28/2025

QUADRUPTED HAND MARCHING

Want abs?

LOL, then you need to activate the DEEP ABDOMINALS first – a muscle called your TRANSVERSE
ABDOMINUS (TA).

The TA is responsible for stabilizing you spine, trunk, organs, postural control, and plays a big
part in breathing well.

Think of it as a corset that helps you move, balance, and feel confident up on your feet.

Hand marching or alternating lifting your hands while you are on your hands and knees (or
seated in a chair) fires up that TA and lights up your entire core.

As you lift your hand, BREATHE IN and gently pull your abs up toward your spine.
As you lower your hand, BREATHE OUT and relax your abs just a bit.

Take this one slow and really try to feel those muscle fibers tighten around your midsection.

This will help to improve:
- Breathing
- Balance
- Spinal stability
- Spinal pain
- Bladder control

This drill is a GAME CHANGER.

*** If you would like to watch my MOVEMENT IS MEDICINE workshop I did at Weill Cornell MS
Center, TYPE “MOVEMENT” in the comments and I will DM you the link to the presentation.