Best Stretches to Help With Muscle Spasticity When You Have MS

Muscle spasticity, a common symptom of multiple sclerosis (MS), can make everyday movements feel stiff, tight, and painful. Stretching is one way to help reduce some of that discomfort, improve flexibility, and maintain mobility.

“Stretching is often recommended for helping with spasticity in MS because it’s relatively accessible and low risk compared to other interventions,” says Kameron Jacobson, DPT, a physical therapist at Cleveland Clinic Lou Ruvo Center for Brain Health in Las Vegas.

Although research on stretching’s effectiveness for managing MS-related spasticity is mixed, Dr. Jacobson notes that it can be especially helpful in preventing joint contractures, which is the permanent shortening of muscles and tendons that limit movement.

“Spastic muscles often aren’t moved through their full range of motion and become shortened,” says Jacobson. Over time, this can lead to joint stiffness, pain, and loss of function.

Jacobson recommends regular stretching — ideally combined with medication or therapies aimed at reducing spasticity like Botox injections — as a good at-home strategy to complement professional treatment.

Jacobson recommends these five stretches, which target common problem areas for spasticity with MS: the legs, hips, and thighs. You can perform most of them seated or lying down, and all can be modified based on your ability.

1. Seated Straight Leg Hamstring Stretch

Begin seated in a chair with one leg bent and one leg outstretched with your heel on the floor. Bend your trunk forward, reaching with both hands on top of your straight leg, hinging at your hips until you feel a stretch in the back of your leg. Try holding the stretch for 30 seconds.

Why It Helps Targets tightness in the back of the thigh (hamstrings), which is common with spasticity.

2. Prone or Side-Lying Quadriceps Stretch

Begin by lying on your stomach. Loop a strap or towel around one of your ankles and gently pull it toward your glutes (buttocks). Keep your thighs in line with each other. As you pull the end of the strap over your shoulder on the same side of your body as the ankle, you should feel a gentle stretch in your front thigh. Hold for 20 to 30 seconds, then switch legs.

If lying on your stomach isn’t comfortable, you can also do this stretch lying on your side, with the leg to be stretched on top.

Why It Helps Loosens tightness in the front of the thigh, which can restrict knee and hip movement.

3. Standing Calf Stretch Against a Wall

Stand facing a wall, placing both hands on it for support. Extend one leg straight behind you. Your knee should stay straight on your back leg. Bend your front knee and lean forward until you feel a stretch in the calf of your back leg. Hold for 20 to 30 seconds, then switch sides.

Why It Helps Reduces tightness in the calves, which can make walking or standing more difficult.

4. Standing or Supine Adductor Stretch

Stand with your feet wide apart. Shift your weight to one side, bending that knee and keeping the opposite leg straight. Keep bending the knee until you feel a stretch on the inside of your opposite thigh (the leg that’s straight). Hold for 20 to 30 seconds, then switch sides.

You can also do this stretch by lying on your back with your knees bent and feet flat, then gently letting one knee fall out to the side to stretch the inner thigh. Hold for 20 to 30 seconds, then repeat with the other leg.

Why It Helps Opens up the inner thigh muscles, which can become stiff and limit hip mobility.

5. Supine Hip Flexor Stretch

Sit near the edge of a bed or firm surface. Use your hands to lift one knee toward your chest, and lean backward onto the bed at the same time. Let your other leg hang off the side of the bed, relaxing the thigh. You should feel a stretch in the front of the hip of the leg that is hanging toward the floor.

Why It Helps Targets the hip flexors, which are often tight in people who sit for long periods.

The Takeaway

• Stretching can help relieve muscle spasticity in people with MS by improving flexibility, reducing stiffness, and preventing long-term joint problems like contractures.
• Although stretching is generally safe and low risk, it should be avoided in certain situations, such as when you have pain, fractures, infections, or hypermobility, unless it’s cleared by your medical provider or physical therapist.
• For best results, warm up with light activity before stretching, and stretch regularly, ideally two or three times a week or more, as long as it’s pain-free.