The biggest mistake I see in people with MS who need to stay in bed all day is believing they can’t or shouldn’t move their bodies. The truth is, even on tough days, gentle bed exercises for MS can make a meaningful difference in how you feel—physically and mentally.
Don’t get me wrong, there are times when guilt-free rest is absolutely necessary! However, small movements when you’re feeling up to it can help improve circulation, reduce stiffness, boost energy, and keep your muscles engaged.
By the way, have we met? I’m Dr. Gretchen, an MS-Specialized Physical Therapist and founder of The MSing Link—an online program and book that helps people with MS get stronger, walk better, and feel more confident through practical movement and strategies.
Let’s walk through five of my favorite bed exercises to improve balance and stability, whether you’re starting your day or simply taking care of your body from bed.
Yes, you absolutely can, and they really do help! One of the most common misconceptions I hear is that if you’re stuck in bed (from a relapse, an injury, fatigue, etc.), there’s nothing you can do to support your mobility or strength.
In reality, even small movements from a lying or seated position can wake up your muscles and improve the way you feel, especially when you’ve been still for a while.
When you live with MS, your neural pathways (the connection between your brain and muscles) tend to slow down when you're resting. That’s what leads to stiffness, unsteadiness, or that frustrating “buffering” feeling when you try to stand or walk.
Bed exercises gently reactivate those pathways and get your body ready to move, without requiring you to leave your bed or use any equipment. Even 30 seconds of movement can help you feel more steady and in control.
Stretching is all about lengthening your muscles. Activation exercises (like the ones in this post) focus on waking up your muscles and nervous system, so they’re ready to work when you are.
For people with MS, activation exercises are especially helpful when transitioning from rest to movement. They don’t require big motions—just small, intentional movements to turn your muscles and brain “back on.”
Absolutely. These movements are designed to support you, whether you’re fully mobile or rely on mobility aids. If you use a walker, a cane, or a wheelchair, these exercises can help you feel steadier before transferring or taking your first few steps.
You can do them seated or reclined, and you don’t need any exercise equipment. All you need is your body and a few moments of intention.
You don’t need a full workout or fancy equipment to support your balance and mobility. These five bed-friendly movements are gentle, low-effort, and designed to help you feel more connected and steady after resting.
Whether you’re lying down or sitting at the edge of your bed, you can do these exercises in just a minute or two. They’re simple yet incredibly effective at waking up your muscles and preparing your body for safe, confident movement.
Here are five MS-specific bed exercises I recommend trying, as an MS Specialist:
This simple movement helps wake up your hip flexors (the muscles that lift your leg to take a step) and reconnects the brain-muscle signal for walking.
How to do it:
Remember: you’re not aiming for height—just gentle motion.
This move activates the muscles around your knees, helping prepare your legs to support your weight and shift smoothly into a standing position.
How to do it:
No need to fully straighten your leg, a small kick is great!
If you deal with foot drop (also called drop foot) or toe drag, this is a key movement to help prep your ankles and improve foot control.
How to do it:
Need a modification? Try the same movement but sitting upright in bed with your legs extended out straight.
Arm movements help get your upper body engaged and promote better posture. They also increase overall circulation, which is especially helpful if you use your arms for transfers or balance.
How to do it:
You can do this seated or lying down, whatever feels best for your body.
This gentle core activation improves your ability to shift, turn, and balance while walking or standing.
How to do it:
Move slowly and remember to keep breathing; there’s no rush.
Don’t feel like you have to wait for the “perfect” time. The best moments to use these exercises are any time you feel up to it. If your goal is to improve balance and walking, I recommend trying them right before you need to stand up, whether it’s:
Aim for anywhere from 60 seconds to 5 minutes total, depending on how you feel. Some of my clients with MS like to write them down on a note to keep in their bedside table, so they can remember the movements when it’s time.
You don’t need a full workout routine to feel more steady or in control. Simple bed exercises like these can help you reconnect your mind and body, improve your balance, and reduce that frustrating stiffness after rest.
If this post resonated with you, I go even deeper in a recent episode of The MSing Link podcast. I break down why that “buffering” feeling happens, what neural activation really means, and how to time your movements to feel more stable the moment you stand.
Tune into this episode of The MSing Link for expert insights and a practical plan you can start using today. Have questions about how to modify these exercises for your needs? Send me a DM on Instagram @doctor.gretchen—I’d love to help.
In this guide, I’ll walk you through why MS causes muscle spasms in the legs and what you can do about it. Just because it’s a common symptom in MS, that doesn’t mean it has to be something you just put up with. The more you understand what’s behind your symptoms, the more empowered you’ll feel to manage them.
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com