The MS GYM

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We are the World’s Largest Multiple Sclerosis online platform for movement !

Online medical fitness community designed to provide movement solutions to people affected by and caring for those with Multiple Sclerosis. This community is also helpful for certain neurologic conditions like Parkinson's, Brain Injury, PTSD, and stroke.

09/17/2025

HEEL SLIDES

Hey Gymmers,
If you struggle with knee hyper-EXTENSON, that means you have too much extension
(straightening) in your upper leg.

To counteract that pattern, we need to teach your brain to get better at KNEE FLEXION
(bending) using your hamstring muscles.

Today's drill – the SEATED KNEE FLEXION or HEEL SLIDE – can be a difficult drill to perform
but STICK WITH IT as it is one of the most effective hamstring strengtheners I recommend
to my MS Gym members.

I HIGHLY RECOMMEND DOING THIS IN SOCKS ON A NON-CARPETED FLOOR or purchase
inexpensive furniture movers in order to reduce as much friction as possible.

As you practice this drill:
1. As you push your leg out – BREATHE IN and use your quad (front of upper leg).
2. As you pull your leg in – BREATHE OUT and use your hamstring (back of upper leg)
3. NOTE: Use only a range of motion that you can CONTROL
4. If you slide out too far, your brain may not know how to pull your leg back in yet.
5. Start small and focus on finding the hamstring muscle. Focused muscles activation
is more effective than range of motion.
6. 1-2 inches (2.5 – 5 cm) can have a HUGE impact.

Take this slow and seriously, SMALL, SHORT movements will have BIG PAYOFF if you do
these right. Good luck!

09/15/2025

YOU’RE WASTING YOUR TIME EXERCISING!

Here’s the truth ⬇️
When you’re living with a neurologic condition, it’s not just about lifting weights or doing
cardio, or merely stretching more … it’s about TRAINING YOUR BRAIN to counteract your
symptoms ⬇️⬇️.

You must TRAIN ON PURPOSE and with SPECIFICITY if you want to move better and reduce
the impact your symptoms have on your life. General fitness and physical therapy
protocols will not cut it and you will continue to be disappointed.

✅Want to SIT upright? You need to train your spine, deep core, and vestibular system.

✅Want to STAND and spend more time on your feet? You need to train your ankles, hips,
and reflexive spinal stability.

✅Want to WALK with more confidence? You need to train your brain’s ability to transfer
force side to side and front to back using your vision, vestibular system, and spinal engine.

⬇️ Traditional exercises like pushups, squats, and leg presses aren’t bad… but if your
BRAIN isn’t firing correctly due to neurological disruption and activating the right muscles,
those exercises won’t get you the results you want.

✨The key: Train your brain → to train your body → to transform your movement.

⬇️ That’s what we do inside The MS Gym.

⬇️ Follow for more brain-based training strategies that actually work.

09/13/2025

CHAIR 360 BREATHING

Breathing is life… duh right?

But there is more depth to breathing.

Breathing is one of THE most powerful ways to heal your brain and body on a cellular level.

As you practice breathing better, your body will experience:
- Improved energy
- Less spasticity
- Less pain
- More strength
- Better organ function
- Better lung function
- Lower heart rate
- Better digestion
- Less sickness

However, breathing is not so simple that you cannot screw it up.
Most humans do not breathe well.
Most humans hyper-ventilate.

A TON of people with neurologic conditions and chronic illness breathe too much – too often
and too quickly.

You must train yourself to slow down, breathe less, and calm your over active nervous system if
you are ever going to counteract your neuro symptoms.

This 360 breathing drill is the fundamental drill you must learn.

Here are 3 KEYS FOR SUCCESS:
- Breathe into your ribcage – expand your ribcage forward, back, and to the sides
- Breathe in for 6 seconds
- Breathe out for 6 seconds

I have found that many of my Gymmers benefit from 3 breathing practices a day, 5-10 breaths a
practice.

Your life could change from this one drill.

I’ve seen it happen.

It happened to me.

*** 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.

09/12/2025

⚡️ YOU CAN BEAT MS FATIGUE ⚡️

I was recently in a conversation with a medical practitioner who combatively argued with
me that neurologic fatigue (lassitude) is incurable.

❌That is simply NOT true.

I’ve seen it firsthand inside The MS Gym and in my own battle with Lyme Disease that—
fatigue can be managed and reduced when you train your brain and body the right way and
adopt a healing lifestyle.

Here are 4 keys ⚡️ to beating MS fatigue:
1️ Breathe Right – Most people don’t breathe correctly. Proper breathing = better oxygen +
fuel for your brain = MORE ENERGY.
2️ Fuel Your Body – Nutritious foods (lean proteins, veggies, fruits, clean carbs) stabilize
your metabolism and brain function = MORE ENERGY.
3️ De-Stress – Prayer, breathing drills, stretching, music, nature… anything that empties
your “threat bucket” and restores your reserves = MORE ENERGY.
4️ Sleep Hygiene – A cool, dark room + stretching before bed + consistent sleep routines =
Better Sleep = MORE ENERGY. Sleep is a skill your brain can relearn.

⚡️ Don’t let anyone tell you fatigue can’t improve.

With the right tools, strategies, and lifestyle changes, it’s absolutely possible.

09/11/2025

USE YOUR BRAIN TO HEAL YOUR BODY

🧠✨The only way to truly counteract neurological symptoms is to heal your brain, not just
your muscles.

Most fitness and therapy programs include good exercises — squats, stretches, strength
training — but they’re often incomplete. Why? Because they rarely target the central
nervous system (CNS), which drives every movement, every signal, and every response in
your body.

✅A complete, brain-based program must train:
🧠 The visual system (eye drills)
🧠 The balance system (vestibular training)
🧠 Joint receptors (proprioception)
🧠 Vagus nerve function (stress + recovery)
🧠 Breathing efficiency (oxygen delivery + calm nervous system)

That’s why I created The MS Gym — a program that trains your brain + body together so
you can reclaim movement, reduce symptoms, and restore function.

When you heal the brain, you change everything. 🧠✨

#

09/09/2025

CHIN SLIDES

Your neck is one of the most important structures to move in your body…
And yet very few programs include neck work for neurologic symptoms.

Here’s the truth:
if your head can’t move and your neck can’t move.
If your neck can’t move, your spine won’t move well.
If your spine can’t move well, your arms and legs won’t move well.

Your brain will feel unsafe when moving and the rest of your body will be limited.

So… your neck is kind of a big deal.
This drill called the CHIN SLIDE focuses on flexion and extension of the cervical spine.

As you slide your head forward and back, your BRAIN STEM is also moved and activated.

When you move your brain stem, you awaken sleepy cranial nerves and many of your body’s
functions begin to turn back on including your:
- Balance centers
- Core strength
- Vagus nerve
- Spinal cord

As you move your head forward – BREATHE IN.
As you pull your chin back – BREATHE OUT.

Let’s go work that neck.

09/08/2025

TEMPO SQUATS

Do you struggle to stand up out of your chair or free fall when you sit down?

You are not alone.

To improve standing and sitting down strength and control, you need to not only strengthen
your legs, but you need to increase hip stability, spinal strength, and core strength.

The TEMPO SQUAT is a powerful drill that does ALL of those things.
Here are the KEYS to success:
1. Place your feet slightly wider than hip width.
2. Place your hands on a chair, countertop, or fixed railing.
3. Push your hips back and slowly sit back and down for 3 seconds.
4. Keep your spine straight and abdominals gently pulled in.
5. NOTE: only drop as low as you can and stay in control. If your hips shift, knees cave,
back rounds, or head lifts, you’ve dropped too far – less in more.
6. Pause for two seconds at the bottom of the movement so your brain has time to find
your GLUTES.
7. Push your hips forward, pull in your abs, and lift your chest as you STAND UP.
8. Take 2-3 seconds to stand up.
9. Perform 5-10 reps, 1-2 sets.

This squat variation is a GAME CHANGER that helped me recover from Lyme Disease, heal
my lower back, and strengthen my hips enough for me to run, hike, and swim again.

Enjoy!

#

09/05/2025

THE FOUR ESSENTIAL PARTS OF A BRAIN-BASED EXERCISE PROGRAM

🧠✨If you want a true brain-based, neurologically centered exercise program, it has to
include 4 parts:
1️ Sensory Input
Your brain has to take in information from the outside world and from inside your body.
That’s vision, balance, body awareness, and joint positioning.

🧠 In The MS Gym we train the eyes, vestibular system, vagus nerve, and joint receptors so
your body knows where it is in time and space. This builds proprioception and makes every
movement more accurate and controlled.
2️ Neural Integration
Different parts of your brain must work together at the same time. For example, when you
press with one arm, the other side of your body stabilizes. That pressing arm activates your
cerebellum, while the stabilizing side activates your brainstem.

🧠 Integration drills train these systems to coordinate so your brain can run efficient, whole-
body movement patterns instead of compensations.
3️ Decision Making
Movement is not random — your brain decides where to go and how to get there. Forward,
backward, sideways, up, down, twist right, twist left — all of these require your nervous
system to plan and execute a movement pathway.

🧠 If decision-making is weak, your body struggles to select and initiate correct movement
strategies, which leads to instability and fatigue.
4️ Motor Output
This is the part most programs focus on: strength training, corrective exercise, cardio,
fitness drills. These are good — but they’re only 1/4 of the picture.

🧠 The Problem:
Most therapy and fitness programs skip the first 3 steps and only work on motor output. If
your sensory systems, integration, or decision-making aren’t functioning well, then all of
your corrective drills, strength work, and cardio may just be a compensation game for
your brain.

🧠 You might move, but are you moving with the right muscles? The right joints? Are your
nerves firing correctly? Is your brain actually communicating with your body the way it
should?

✅The Solution:
A complete brain-based program trains all four systems — sensory, integration, decision-
making, and motor output. That’s how you counteract symptoms, improve neurological
function, and keep progressing no matter what challenges you face.
This is why I created The MS Gym — to help you train your entire nervous system, not just
your muscles. Because when you train the brain, everything changes. 🧠✨

09/04/2025

We got over 4,000 reactions on our posts last week! Thanks everyone for your support! 🎉

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750 W Hampden Avenue
Englewood, CO
80110

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http://www.themsgym.com/

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