The MS GYM

04/30/2026

HEALING IS A GAME OF INCHES

**If you would like to start counteracting your neurologic symptoms and improve your mobility please check out our website at www.themsgym.com **

When you have a chronic illness and invest your hope, belief, time, energy, and finances
toward healing, it is human nature to want to “see big results.”

And that makes sense. We want to get better.

However, what I have found is that little wins add up to BIG CHANGES and you don’t want
to miss those little changes.

Healing is a game of inches. As long as you are “moving the ball” forward, you are winning.

In The MS Gym members community, we constantly encourage each other to look for the
small wins.

These wins could be: tying your shoes, putting your pants on, sleeping through the night,
opening a jar, walking to the mailbox, dancing with your spouse, or standing through a
church service.

These small life victories are indicators that your BRAIN IS CHANGING & HEALING!

ANY improvement in neurological, physiological, or psychological function means that your
brain is learning, growing, and changing in a positive direction.

Small wins mean that what you are doing is WORKING!

I encourage you to keep reaching for the moon but look for and capture each star along the
way. Your mind, body, and spirit will be fed in ways you wouldn’t expect.

Keep moving and healing!

04/28/2026

Quick note for those of you outside the United States:

We’ve got members in 20+ countries and followers in over 35, and a big part of our mission has always been to support the global MS (and broader neurological) community.

If you’ve been on the fence about joining, our Membership program we understand that the exchange rate can make the membership feel a lot more expensive—and in some countries, nearly double the price.

So we want to help offset that.

If you live outside the U.S., fill out this short form https://forms.gle/26k6dt4bVRsfgqqj9 and our team will reach out within 2–3 business days with a special offer.

No obligation—just a way to explore if it makes sense for you.

We have done this a few times before and it’s always been really well received, with many people still active and using the programs consistently and seeing results.

This is something we only offer occasionally, and this will be the only post about it—so if you’ve been thinking about it and cost has been holding you back, now’s the time to take a look.

https://forms.gle/26k6dt4bVRsfgqqj9

Please fill out this form if you live outside of the USA and interested in the MS Gym membership

04/28/2026

WHY VISUAL DRILLS MATTER

*** 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.

Your eyes are more important that you think.

Yes, we use our eyes to SEE. But we also use our eyes to balance, change direction, stand
upright, and reduce pain and spasticity throughout our bodies.

Your eyes are the MOST IMPORTANT sensory organs in your body. When your eyes become
compromised by illness or injury, it can reduce strength, balance, coordination, and
energy.The brain feels less safe. The body feels less mobile. You feel less confident.

Most people have no idea that your eyes are DIRECTLY CONNECTED to the balance centers
in your brain. This means that you’re the function of your eyes directly impact your spinal
cord function, joint receptor activity, and muscle contractility.

Therefore, wouldn’t it make sense that if we want to improve strength, balance,
coordination, and energy that we train the organ directly connected to all those things.

The answer is YES!... we want to train your eyes.

We can use VISUAL training to strengthen the role your eyes play in the way you move. What
this means is that if we build a stronger visual system, the brain will use it to work around
damaged nerves in your body and RESTORE FUNCTION faster.

04/27/2026

FITBALL ISOMETRIC SQUATS 🔥

If you want to learn more about how to counteract your symptoms and improve your mobility please download your FREE EXERCISE GUIDES Www.exercisewithms.com

Weak legs, hips, or core? Try this.

Most people only train:

⬆️ Up (concentric)
⬇️ Down (eccentric)

But they miss the game-changer…

💛 The HOLD (isometric)

Drop into a squat slowly (2–4 sec)
Find a position you can control
Then…

⏸️ Hold for 10 seconds
Breathe. Stay steady.

Why it works:

✨ Builds strength at your weakest point
✨ Improves balance & control
✨ Trains your brain to feel SAFE

When you stand up:

💪 Drive through your glutes
Lift your chest

This isn’t just exercise...
🧠 It’s brain training.

Start small. Stay consistent.

This one hits different.

04/24/2026

*** If you loved these exercises and would like to get my FREE Foot Drop Foundations program,
TYPE “FOOT” in the comments and I will DM you the link to your program

FOOT EXTERNAL ROTATION

If you are someone who struggle with foot drop and a foot that turns in or flops to the
inside, you NEED THIS DRILL.
It is called a BANDED EXTERNAL ROTATION.

Place a band around the middle of your foot and anchor the top of the band on your
opposite thigh.

You will then elevate your foot slightly off the ground.

Then slowly rotate your foot to the outside or laterally using the muscles on the outer part
of your lower leg.

Pause slightly and feel the resistance of the band.

Then slowly return to center.

The resistance of the band will stimulate the ankle receptors and the peroneal muscles
that will help to stabilize your ankle, center your foot, and dorsiflex your foot.

The KEY to success in this drill is to move slowly on to the outside so your brain connects
with the resistance band and then slowly back to center so you can improve your motor
control in your ankle.

This is a great drill that can really be done anywhere.

Fun fact: I was practicing these while I was typing this text for you.

Always practicing right?

04/23/2026

*** 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.

SIDE LUNGE HOLDS

If you want to feel safer, stronger, and more confident on your feet, you need to get your legs
stronger in multiple directions and planes of movement.

One of the most neglected planes of movement in the neuro-rehab world is the FRONTAL
PLANE (moving to the side).

The reason is that many people affected by neurological symptoms have fallen and those
falls typically happen when people step to the side when attempting to change direction or
catch their balance from a misstep.

Today’s drill called the SIDE LUNGE HOLD will move you into the frontal and transverse
(rotational) planes and you will HOLD that position so your brain will adapt and learn how
to feel safe and stable.

This is a KEY movement drill to learn if you want to prevent falling.

As you do this movement:
1. Focus on pushing your hips back in the side bending leg.
2. Keep your non-lunging leg straight.
3. Allow your trunk to lean forward slightly as your hips sink down.
4. When you stand back up – PUSH FROM YOUR GLUTE- back to center.

This is a powerful exercise that can really improve the way your hips, legs, and balance
centers function.

Let's GO!
#

04/22/2026

04/22/2026

*** If you would like a 10 minute stretching program to start counteracting your neurologic symptoms, TYPE “STRETCH” in the comments and I will DM you the link to your
program.

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!

04/21/2026

**** Type Balance into the comments for your FREE Mini Balance Camp program

LADDER BREATHING

If you struggle with balance, falling, difficulty breathing, or walking, it may be linked to your
breathing.

The muscles your brain uses to breathe reside in your instrinsic kinetic chain.
This is the breathing engine of your body.

If it does not work correctly due to neurological disruptions, you won’t move well.

Even if you practice general breathing drills using one of the bazillion apps out there, it may
be possible that your brain isn’t breathing as well to one side of your body.

Therefore, it is very important that we teach your brain how to breathe well on each side of
your body individually.

A great drill for that is LADDER BREATHING.

In this drill, you will:
1. Lean to the right.
2. Place your hands on your left side rib cage.
3. Breathe in for 4 seconds trying to pull breath into your left-side ribs.
4. Pause for 1-2 seconds.
5. Exhale (breathe out) for 4-6 seconds trying to push all the air out of your left ribcage.

Perform 3-5 breaths per side.

When you are done, sit up or stand up and see if you feel like you are moving, standing, or
balancing better.

It is common for these ladder breaths to act quickly to improve your connection with your
body.

Love them!

*** 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 FREE
program.

04/18/2026

This is exactly why “all or nothing” doesn’t work.

Your body changes day to day—
so your approach has to adapt with it.

Do what you can.
Skip what you can’t.
Stay consistent over time.

That’s how progress actually happens.

04/17/2026

ABDOMINAL STRENGTHENING

When most people think about strengthening their abdominal muscles (abs) or “core,” they
often think of sit ups or crunches.

However, for many people with a neurological condition, it is hard to get down on the floor
(and get back up again) to do traditional abdominal work.

This banded chair trunk flexion is a REALLY EFFECTIVE way to add resistance to your upper
body and strengthen your abs.

Here’s what you do:

1. Tie a piece of light to medium resistance band in a loop.

2. Move a comfortable distance away from your back rest.

3. Place the loop band around the back of a chair tight enough that it won’t slide down
the chair back.

4. Sit down and slowly pull the band over one shoulder, over your head, and then over
your other shoulder to the band ends up around your middle to lower chest.

5. Straighten your spine, inhale.

6. Exhale, pull your belly button in toward your spine and SIT UP (use your hands to
slightly push on seat if needed).

7. At the top of the movement HOLD A VERTICAL TRUNK POSITION for 1-2 seconds.

8. Slowly return to the starting position using your abs to control the speed of you
sitting back.

9. Perform 5-15 reps of this exercise.

Build that abdominal strength Gymmer!

If you want to learn more about how to counteract your symptoms and improve your mobility please check out our website at www.themsgym.com neurologicconditions

04/16/2026

HOW FULL IS YOUR THREAT BUCKET?

If you have been doing all the things you are “supposed” to be doing to manage and
improve your neurological symptoms but just aren’t getting better, it is time to take an
inventory of the stresses in your life.

The collection of things in your life that bring you stress is called your neuro threat matrix.

In addition to living with the physical stress of managing neurological symptoms, your brain
can continually exist in a state of fight or flight because of
Things like:

- Relationship stress
- Financial stress
- Work stress
- Parenting stress
- Spiritual Stress
- Marital stress
- Mental stress
- Nutritional stress
- Sleep stress
- Cultural stress
- Social media stress
- Media stress

ALL of these things can possibly create neurological symptoms, slow down neuroplastic
learning, and induce a state of brain fog, anxiety, and depression.

The result is a brain that is chaotic, exhausted, and unable to use any resources to learn
new movement skills that can counteract your spasticity, weakness, fatigue, pain, or loss of
balance.

Therefore, I encourage you to take an inventory of your like and identify all sources of
stress, strain, anxiety, or discomfort in your life.

Then, either by yourself or with a trusted friend, family member, or professional counselor
design strategies to try and manage, reduce, or eliminate sources of threat and strain.

By doing this, you allow your brain SPACE to find its balance, rhythm, and resources to start
learning how to move better, feel better, and heal.

Yes, you read that right, your brain must LEARN HOW TO HEAL and when you partner with
your brain and intentionally give it space to heal, you will feel a BIG difference in the way
you move and feel.

If you want to learn more about how to counteract your symptoms and improve your mobility please check out our website at www.themsgym.com