This 10-second trick improves walking, balance, and confidence for people impacted by MS–without going to the gym or using complex equipment. 👇 👋Hi, I’m Dr. Gretchen Hawley, an MS-specialized physical therapist, and I’ve spent 10 years developing a science-backed, neuroplasticity-based exercise routine that works specifically for MS. The key to building lasting strength and mobility isn’t expensive therapy or hours of generic exercise –it’s showing your brain and muscles how to work *together*
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This 10-second trick improves walking, balance, and confidence for people impacted by MS–without going to the gym or using complex equipment. 👇 👋Hi, I’m Dr. Gretchen Hawley, an MS-specialized physical therapist, and I’ve spent 10 years developing a science-backed, neuroplasticity-based exercise routine that works specifically for MS. The key to building lasting strength and mobility isn’t expensive therapy or hours of generic exercise –it’s showing your brain and muscles how to work *together*
90.6K views10 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
Traditional physical therapy isn’t designed to support the unique challenges of MS. But THESE 30-minute exercises are! ⤵️ Let’s face it…MS causes more than just strength and mobility struggles. It also causes endless frustration and overwhelming fatigue. 😣 Physical therapists tend to overlook the specific muscle tightness and neural fatigue people impacted by MS face. That’s why I designed the MS-Strength Plan – your at-home, science-backed system for improved strength, mobility, stamina, and c
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Traditional physical therapy isn’t designed to support the unique challenges of MS. But THESE 30-minute exercises are! ⤵️ Let’s face it…MS causes more than just strength and mobility struggles. It also causes endless frustration and overwhelming fatigue. 😣 Physical therapists tend to overlook the specific muscle tightness and neural fatigue people impacted by MS face. That’s why I designed the MS-Strength Plan – your at-home, science-backed system for improved strength, mobility, stamina, and c
152.5K views9 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
Traditional physical therapy isn’t designed to support the unique challenges of MS. But THESE 30-minute exercises are! ⤵️ Let’s face it…MS causes more than just strength and mobility struggles. It also causes endless frustration and overwhelming fatigue. 😣 Physical therapists tend to overlook the specific muscle tightness and neural fatigue people impacted by MS face. That’s why I designed the MS-Strength Plan – your at-home, science-backed system for improved strength, mobility, stamina, and c
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Traditional physical therapy isn’t designed to support the unique challenges of MS. But THESE 30-minute exercises are! ⤵️ Let’s face it…MS causes more than just strength and mobility struggles. It also causes endless frustration and overwhelming fatigue. 😣 Physical therapists tend to overlook the specific muscle tightness and neural fatigue people impacted by MS face. That’s why I designed the MS-Strength Plan – your at-home, science-backed system for improved strength, mobility, stamina, and c
22K viewsMar 19, 2025
FacebookDr. Gretchen Hawley PT, DPT, MSCS
Have MS? Try these 3 exercises to feel stronger in 2026 👇 When you have MS, walking can take more effort than most people realize. The muscles that lift your toes, bend your knees, and raise your hips (aka the ones you rely on for balance and stability) are the same ones MS tends to weaken most. 😓 But guess what? You can retrain your body and brain to move better through targeted MS-specific strengthening. 🧠💪 These 3 simple exercises can make a real difference: 1️⃣ Marching → Builds hip stre
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Have MS? Try these 3 exercises to feel stronger in 2026 👇 When you have MS, walking can take more effort than most people realize. The muscles that lift your toes, bend your knees, and raise your hips (aka the ones you rely on for balance and stability) are the same ones MS tends to weaken most. 😓 But guess what? You can retrain your body and brain to move better through targeted MS-specific strengthening. 🧠💪 These 3 simple exercises can make a real difference: 1️⃣ Marching → Builds hip stre
74K views4 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
Have MS struggle to lift your foot when walking upstairs? ⬇️ It might be your hamstrings. A hamstring curl (or leg kick) is a simple exercise that strengthens the muscle that bends your knee. 🦵 Most of my patients with MS don’t realize how important this muscle is for walking safely and climbing stairs! Here’s how to do it: ✨ Stand tall bend one knee so your foot kicks back behind you. ✨ Keep your knees side by side (don’t let the kicking leg drift forward). ✨ Go slow controlled, repeating on b
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Have MS struggle to lift your foot when walking upstairs? ⬇️ It might be your hamstrings. A hamstring curl (or leg kick) is a simple exercise that strengthens the muscle that bends your knee. 🦵 Most of my patients with MS don’t realize how important this muscle is for walking safely and climbing stairs! Here’s how to do it: ✨ Stand tall bend one knee so your foot kicks back behind you. ✨ Keep your knees side by side (don’t let the kicking leg drift forward). ✨ Go slow controlled, repeating on b
70.5K views5 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
🚨 Big news in MS research! 🚨 At this year’s ECTRIMS multiple sclerosis conference in Barcelona, researchers shared something incredible… Aerobic exercise may actually help repair myelin in people with MS — not just slow the damage 🤯 Here’s what they found in a 24-week study of 21 participants with MS: ➡️ 12 people did moderate to vigorous aerobic cycling for 30 minutes, 3x per week. ➡️ MRI scans showed signs of remyelination, especially in the thalamus and corpus callosum. ➡️ The more partici
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🚨 Big news in MS research! 🚨 At this year’s ECTRIMS multiple sclerosis conference in Barcelona, researchers shared something incredible… Aerobic exercise may actually help repair myelin in people with MS — not just slow the damage 🤯 Here’s what they found in a 24-week study of 21 participants with MS: ➡️ 12 people did moderate to vigorous aerobic cycling for 30 minutes, 3x per week. ➡️ MRI scans showed signs of remyelination, especially in the thalamus and corpus callosum. ➡️ The more partici
46.9K views4 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
This simple MS hack will surprise you 👀👇 Did you know you can use your breath and voice to help your body move better? According to research, it’s true! Try this: ✅ Take a slow breath in through your nose, then ✅ Slowly exhale while making a soft “shhh” sound That sound activates your parasympathetic nervous system, which helps: ✨ Calm your body ✨ Reduce muscle tension ✨ Lower anxiety When your nervous system relaxes, your movements become smoother and more coordinated — making things like bal
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This simple MS hack will surprise you 👀👇 Did you know you can use your breath and voice to help your body move better? According to research, it’s true! Try this: ✅ Take a slow breath in through your nose, then ✅ Slowly exhale while making a soft “shhh” sound That sound activates your parasympathetic nervous system, which helps: ✨ Calm your body ✨ Reduce muscle tension ✨ Lower anxiety When your nervous system relaxes, your movements become smoother and more coordinated — making things like bal
16K views3 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
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Progress with MS can look like this 👇 One of my MSing Link members recently shared what her neurologist wrote in her chart: “She has fixed disability, but compensates for it well.” ...indicating that her disability is less visible now due to compensation. And her response? “I attribute my compensation to doing MSing Link exercises routinely 😊” That kind of message gives me chills - because THIS is what it’s all about. ✅ Not ignoring MS ✅ Not chasing perfection ✅ But supporting your nervous sys
24.5K views3 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
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Want better strength or mobility with MS? Here’s the secret your brain needs. 🧠👇 Neuroplasticity is your brain’s ability to create new pathways and strengthen old ones so movements become easier and more automatic over time. That’s why the right exercises can make a big difference, no matter your age or MS stage. 🙌 The only problem? Neuroplasticity needs the right conditions to thrive. Here’s how to get the most out of it: 💥 Repeat, repeat, repeat. The more often you practice a movement, the
37.1K views8 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
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If you’ve ever thought, “I have MS - I know I should exercise… I just don’t have the energy for one more thing,” this is for you. As an MS-specialized physical therapist, there’s one thing I want to scream from the rooftops... Movement with MS doesn’t have to mean carving out extra time, changing clothes, or doing a full workout 🙌 I’ve seen so many MSing Link members & clients with MS see improvements in their walking, balance, and overall feel more ease in their daily movement simply from doin
46.3K views3 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
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If you have MS and want to make standing up easier, try this ⬇️ A lot of my clients with MS struggle to stand up from the floor, and it can be incredibly frustrating. But with the right approach (specific to MS) you can build the strength and confidence to do it safely and with more ease 💪 The key is to stop thinking of “standing up” as one big movement and start breaking it down into smaller, trainable parts. Here’s why this works: ✅ You’re practicing the exact movement you want to improve. ✅
8.3K views4 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
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Tired of tripping, stumbling, or feeling unsteady because of MS-related foot drop? These brand-new Cadense Originals Aerio Sandals are here to change the game 🙌 When you have foot drop, strengthening and stretching exercises are KEY to reducing your risk of tripping and falling (and avoiding aches and pains from overcompensating). But let’s be real—building strength and flexibility takes time. That’s why tools like these sandals are a must-have to help you walk safely and confidently while you
83.1K views8 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
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Have MS and want to walk better? Here’s what to do 👇 If you mostly practice walking at home or only in places where you feel totally safe, you’re not the only one… …especially when fatigue, leg weakness, or balance challenges make walking feel harder. 😓 The problem? If you only walk in predictable environments, your brain never gets the chance to adapt to real-world conditions. 🧠 So when you’re walking on grass or in a busy store, your brain gets overstimulated and your body feels less steady
42.1K views5 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
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Want to walk better with MS? This is the BEST thing to do ⬇️ (according to an MS-specialized physical therapist) If I had to break down one of the most important principles in MS-specific physical therapy into 6 seconds or less… it’s this: 💥 Practice the exact movement you want to improve 💥 If walking feels hard, don’t just walk more. 👉 Break it down. 👉 Slow it down. 👉 Strengthen each piece. We tend to think of the activity of walking as just one movement. But in reality, it’s at leat 7 dif
19.7K views4 months ago
FacebookDr. Gretchen Hawley PT, DPT, MSCS
Dr. Gretchen Hawley | Multiple Sclerosis Exercises | If MS is making walking harder, you need to hear this. In a recent MSing Link Podcast episode, I shared the story of a 1:1 client who saw... | Instagram
2 months ago
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Dr. Gretchen Hawley | Multiple Sclerosis Exercises on Instagram: "If you’ve been putting off MS-specific exercise because part of you is thinking, “I’ll start when things get worse” … this is for you. 🧡 One of our MSing Link members shared this recently: 🗣️ “I was diagnosed with MS and struggling to feel like myself again. It took me a while to commit to doing something for myself… but now I’m walking more confidently and steadier than I was a few years ago.” And then this line stopped me in m
13.9K views3 months ago
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Dr. Gretchen Hawley | Multiple Sclerosis Exercises on Instagram: "If you have MS, this was meant to find you today 🧡 Navigating ups and downs is a big part of living with a chronic illness, but let’s be clear about one thing: 💥 You NEVER have to apologize for taking care of yourself. 💥 💭 Unpredictable energy levels? 💭 Needing extra rest? 💭 Turning down plans? 💭 Asking for accommodations? These aren’t things to feel guilty about. Putting your well-being first is something to be proud of. M
60.5K viewsFeb 11, 2025
Instagramdoctor.gretchen
Dr. Gretchen Hawley | Multiple Sclerosis Exercises on Instagram: "One of the MOST powerful tools for improving strength and mobility in MS ⬇️ Neuroplasticity is your brain’s ability to form new neural connections and strengthen existing ones—even if MS has caused some disruption. And the best part? It works for everyone with MS, no matter your age or how far along your MS has progressed. 🙌 But there’s a catch: it takes time and consistency. 🧠 Here are a few tips to maximize neuroplasticity: 1️
40.6K viewsFeb 4, 2025
Instagramdoctor.gretchen
Dr. Gretchen Hawley | Multiple Sclerosis Exercises on Instagram: "This is the power of MS-specific exercises & strategies 💥. Within MINUTES, once learning the correct exercises & techniques, you can see an improvement in mobility/walking 🚶‍♀️ Improved walking means better balance, less fatigue, fewer aches/pains, and so much more 🙌🏻. • Is it hard work? YES! • Does it require concentration? YES! • Does it slow you down? YES! • Will it be worth it? 💯 YES! Al
36.4K viewsNov 23, 2022
Instagramdoctor.gretchen
Dr. Gretchen Hawley | Multiple Sclerosis Exercises on Instagram: "Does your varying levels of fatigue & muscle weakness make it hard to determine which mobility aid to use each day? Walking with MS is typically challenging on it’s own, but what can make it even trickier is deciding which aid will be most helpful for you today... Trekking poles? Walking stick/cane? Rollator? Wheelchair? A combo?? Well... now you decision is even easier! I finally got around to trying the @rollzint 2-in-1 rollator
4.2M viewsAug 23, 2024
Instagramdoctor.gretchen
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Squats for Beginners: How to Squat Effectively
244.2K viewsSep 24, 2019
YouTubeDr. Gretchen Hawley PT, DPT, MSCS
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Walking with MS: Managing Foot Drop with Dr. Gretchen Hawley PT
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Stretching Exercise Tips for People with Multiple Sclerosis | National MS Society
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Multiple Sclerosis Exercise Class - Stretching Edition
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