Stretching for Spasticity

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Spasticity and rigidity are common and often debilitating symptoms for those living neuromuscular disorders. Characterized by muscle stiffness, involuntary spasms, and reduced range of motion, spasticity and rigidity can impact daily life. However, there is hope in managing these symptoms.

Spasticity occurs when muscles contract involuntarily, making it difficult to perform everyday activities like walking, sitting, or even holding objects. This can lead to pain, muscle tightness, and a decrease in mobility. Rigidity is characterized by abnormal stiffness due to increase in muscle tone and lack of dopamine which is produced by the brain. For those with MS, Parkinson’s Disease or similar conditions, managing spasticity and stiffness is crucial for maintaining independence and improving overall well-being.

The Role of Stretching in Managing Spasticity

Stretching, as a core component of yoga, offers several benefits that directly address the challenges of spasticity:

1. Muscle Lengthening and Relaxation: Regular stretching helps lengthen muscles that are prone to tightness and contraction. By gently elongating these muscles, stretching reduces stiffness, improves posture, and promotes relaxation, helping to alleviate the discomfort associated with spasticity.
2. Improved Range of Motion: Spasticity often limits a person’s range of motion, making it difficult to perform basic movements. Through consistent stretching, individuals can gradually increase their flexibility, leading to better mobility and less muscle spasms.
3. Better Blood Circulation: Stretching promotes blood flow to the muscles, which is essential for muscle health and recovery. Improved circulation helps to flush out toxins and bring in oxygen and nutrients, reducing inflammation and muscle tightness.
4. Neuromuscular Re-education: Adaptive yoga encourages the mind-body connection, teaching the nervous system to respond differently to muscle tightness. This process, known as neuromuscular re-education, retrains the body to better manage spasticity.
5. Pain Reduction: Chronic pain is a common side effect of spasticity and rigidity. Stretching can help alleviate this pain by reducing muscle tension and promoting the release of endorphins, the body’s natural painkillers!

Adaptive Yoga Moves Any Body book and videos by Mindy Eisenberg offer yoga stretching techniques that are accessible on your seat, on your feet, on the mat, or in bed.

Here are a few examples:

• Gentle Hamstring Stretch: This stretch targets the hamstrings, which are often tight in individuals with spasticity. By gently stretching the hamstrings while seated or lying down, this exercise helps reduce tightness and improve flexibility.
• Modified Cat-Cow Pose: This pose involves gentle spinal movements that help release tension in the back and neck, areas commonly affected by spasticity. Connecting breath and movement in a seated position or on your hands and knees on the mat, the slow, controlled movements enhance the mind-body connection and promote relaxation.
• Thigh Stretch Pose: This stretch lengthens the front of the thighs and body.  It can be practiced on the mat, in a chair, or standing against a wall or with the support of a chair and often eases lower back tension.

Consistency is always key!  A daily routine of stretching, as part of an adaptive yoga practice, is a powerful tool for managing spasticity and rigidity. Learning safe ways to stretch is key and referring to a yoga therapist or instructor, or physical therapist is highly recommended. For anyone struggling with spasticity and rigidity, visit our website or YouTube Channel.