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Empower Motion: MS Strength & Stability Program

Whether you’re navigating the early stages of multiple sclerosis or working to stay active through changing symptoms, this program is designed to help you move with confidence, strength, and control. Built around research-based strategies and neuromuscular training principles, each workout offers structured support for balance, posture, core control, and fatigue-conscious conditioning — all tailored to meet the real-world needs of individuals with MS.

What This Planner Includes:

Progressive workouts from seated control to upright coordination and balance

Targeted exercises to improve strength, gait, and movement precision

Mobility flows and stretches to enhance joint function and flexibility

Strategies to support core activation, fall prevention, and energy conservation

Adaptable formats for all ability levels — Beginner, Intermediate, and Advanced

MS Workout Planner – All Levels

Move with Strength: MS Workout Planner

Beginner Level – Multiple Sclerosis Protocol

Workout 1: Seated Strength & Posture Activation

  • Seated March with Arm Swings – 3 sets x 30 sec
  • Chair Sit-to-Stand (Assisted) – 3 sets x 8 reps
  • Seated Shoulder Blade Squeeze – 3 sets x 12 reps
  • Ankle Rolls + Toe Points – 2 sets x 10 per side
  • Seated Diaphragmatic Breath with Reach – 2 sets x 30 sec
  • Seated Upper Back Stretch – 2 sets x 30 sec

Workout 2: Supported Core & Hip Stability

  • Seated Knee Extension with Core Brace – 3 sets x 10 per leg
  • Wall Lean with High Knee Tap – 3 sets x 8 per leg
  • Seated Cross-Body Reach – 3 sets x 10 per side
  • Heel Slide + Knee Hug – 2 sets x 10 per leg
  • Chair Calf Raise – 3 sets x 15 reps
  • Seated Spinal Twist Stretch – 2 sets x 30 sec

Workout 3: Balance & Gait Preparation

  • Heel-to-Toe Walk with Support – 3 sets x 10 steps
  • Step & Pause with Arm Drive – 3 sets x 6 per leg
  • Standing Side Step + Touch – 3 sets x 6 per side
  • Seated Ankle Alphabet – 1 full set per foot
  • Standing Shoulder Circles + Breath – 3 sets x 20 sec
  • Wall Calf Stretch – 2 sets x 30 sec per side

Workout 4: Mobility & Breath Integration Flow

  • Seated Cat-Cow – 3 sets x 10 reps
  • Seated Lateral Reach + Breath – 3 sets x 5 per side
  • Seated Hamstring Reach (One Leg Extended) – 2 sets x 30 sec per leg
  • Seated or Standing Arm Sweep – 3 sets x 10 reps
  • Wall Shoulder Glide – 3 sets x 8 reps
  • Box Breathing (4-4-4-4) – 2 rounds

Workout 5: Upper Body Function & Coordination

  • Seated Band Row – 3 sets x 12 reps
  • Seated Arm Circles (Forward + Reverse) – 3 sets x 10
  • Palm Up–Palm Down Rotations – 3 sets x 12
  • Seated Opposite Knee Tap (Cross-Body) – 3 sets x 10
  • Towel Squeeze + Hold – 3 sets x 15 sec
  • Seated Neck Rolls – 2 sets x 5 each direction

Workout 6: Recovery Strength & Rhythmic Reset

  • Seated Step Tap to Side – 3 sets x 10 reps per side
  • Chair Lean + Reach (Forward & Overhead) – 3 sets x 8
  • Seated Shoulder Press (Light Resistance or Bodyweight) – 3 sets x 10
  • Seated Toe Curl + Splay – 2 sets x 15
  • Seated Full-Body Stretch – 2 sets x 30 sec
  • Rhythmic Arm Swing with Breath – 2 sets x 20 sec

Intermediate Level – Multiple Sclerosis Protocol

Workout 1: Posture, Strength & Standing Control

  • Chair Sit-to-Stand with Reach – 3 sets x 10 reps
  • Standing Wall Row (Band or Bodyweight) – 3 sets x 12
  • Supported Lateral Step + Band Pull – 3 sets x 8 per side
  • Heel Raise + Pause – 3 sets x 15 reps
  • Standing Shoulder Retraction + Breath – 2 sets x 20 sec
  • Calf Wall Stretch – 2 sets x 30 sec per side

Workout 2: Gait & Visual-Cognitive Challenge

  • Step & Pause + Visual Cue – 3 sets x 6 per leg
  • March in Place with Name Recall – 3 sets x 20 sec
  • Heel-to-Toe Walk with Arm Reach – 3 sets x 8 steps
  • Side Tap + Eye Focus Drill – 3 sets x 6 per side
  • Seated Rotation Reach – 3 sets x 10 per side
  • Rhythmic Step & Breath Reset – 2 sets x 20 sec

Workout 3: Seated Strength + Dynamic Arm Integration

  • Seated Band Chest Press – 3 sets x 12
  • Seated Shoulder Raise (Front or Lateral) – 3 sets x 10
  • Seated Toe + Heel Tap Drill – 3 sets x 15
  • Seated Leg Extension + Reach – 3 sets x 10 per leg
  • Seated Cross-Crawl with Arm Reach – 3 sets x 10
  • Arm Sweep + Seated Breath – 2 sets x 30 sec

Workout 4: Core Stability & Reactive Footwork

  • Wall Lean + March with Pause – 3 sets x 10 steps
  • Chair Side Crunch – 3 sets x 10 per side
  • Step Over Object (Lateral) – 3 sets x 6 each
  • Diagonal Arm Reach + Balance – 3 sets x 8
  • Seated Ankle Circles + Toe Flex – 2 sets x 10
  • Wall Breathing Hold (Back Flat) – 2 sets x 30 sec

Workout 5: Rotation & Directional Movement

  • Cross-Body Step & Reach – 3 sets x 6 per side
  • Forward Step + Trunk Rotation – 3 sets x 6 per side
  • Step-Tap to Diagonal Target – 3 sets x 8
  • Seated or Standing Arm Sweep + Head Follow – 3 sets x 10
  • Seated Side Stretch + Rotation – 2 sets x 30 sec
  • Breath Recovery – 2 rounds box breathing

Workout 6: Low Impact Strength & Flexibility Flow

  • Chair Lunge Step Back – 3 sets x 6 per leg
  • Standing Wall Push + Hold – 3 sets x 10 sec
  • Seated Band Pull + Downward Reach – 3 sets x 12
  • Seated or Standing Hamstring Stretch – 2 sets x 30 sec
  • Full-Body Joint Circle Routine – 1 set x 8 reps
  • Controlled Breath Sequence – 3 rounds slow rhythm

Advanced Level – Multiple Sclerosis Protocol

Workout 1: Dynamic Balance & Resistance Integration

  • Weighted Sit-to-Stand + Reach – 3 sets x 10 reps
  • Single-Leg Stance with Object Tap – 3 sets x 5 each
  • Resistance Band Row to Step – 3 sets x 8 per side
  • Heel Raise + Shoulder Press – 3 sets x 12
  • Diagonal Reach Hold + Pause – 3 sets x 5 per side
  • Wall Calf Stretch or Downward Reach – 2 sets x 30 sec

Workout 2: Complex Coordination & Gait Challenge

  • March + Overhead Press Pattern – 3 sets x 20 sec
  • Step-Back Lunge with Arm Reach – 3 sets x 6 per leg
  • Lateral Step + Cross-Body Band Pull – 3 sets x 8 per side
  • Heel Walk + Pause – 3 sets x 10 steps
  • Toe Taps + Arm Sweep Rhythm Drill – 2 sets x 30 sec
  • Box Breathing + Visual Fixation – 2 rounds

Workout 3: Total Body Endurance & Rebound Control

  • Wall Squat Hold – 3 sets x 20 sec
  • Step + Reach to Diagonal – 3 sets x 6 per side
  • Chair Burpee (Sit–Stand–Reach–Return) – 3 sets x 5
  • Band Chest Press + Step Forward – 3 sets x 8
  • Jumping Jack Arms + March – 3 sets x 20 sec
  • Recovery Breath + Wall Support Stretch – 2 sets

Workout 4: Power, Reaction & Gait Rebuild

  • Toe-Tap Box Drill – 3 sets x 10 total
  • Side Step to Wall Press – 3 sets x 6 per side
  • Single-Leg Mini Deadlift (Supported) – 3 sets x 6
  • Wall Push-Off + Balance – 3 sets x 6
  • Chair Plank Hold or Incline Hold – 2 sets x 15 sec
  • Forward Fold Reset or Pigeon Stretch – 2 sets x 30 sec

Workout 5: Strength Flow & Flexibility Recovery

  • Seated Press + Leg Lift Flow – 3 sets x 8
  • Band Pull + Toe Tap – 3 sets x 10
  • Modified Wall Crawl + Step – 3 sets x 8 reps
  • Seated Rotation Stretch + Hold – 2 sets x 30 sec
  • Diagonal Arm Sweep + Breath – 2 sets x 30 sec
  • Ankle Rolls + Finger Spread – 2 sets x 10

Workout 6: Integration & Functional Strength Test

  • Timed Sit-to-Stand – 3 sets x 30 sec
  • Step Forward + Band Pull Opposite – 3 sets x 6 per side
  • Chair Plank + Shoulder Tap – 3 sets x 6 per side
  • Staggered Stance Wall Push – 3 sets x 8 per leg forward
  • Mobility Flow (Cat-Cow + Twist + Reach) – 1 flow x 2 rounds
  • Grounding Breath & Seated Reflection – 2 sets x 1 min