Not a substitute for medical advice. Information on the state of research, not a treatment recommendation. Voices and presenters are AI-generated, not doctors. More (German)
🧪 Beta test MS Info Channel app and Memory Trainer (15 brain games) – try them free now!
📋 Join the group 📱 Download the MS app (German) 🧠 Download Memory Trainer (German)
📄 Printable PDF

Exercise at Home

Exercise cards for sitting, standing and lying, only after consulting your doctor or physiotherapist.

Cover: Exercise at Home

What the booklet is

The booklet has 26 pages in A4 format. It collects 21 simple exercise cards for home, seated, standing with support and lying, with its own pictograms as well as space for a weekly plan and log. It is expressly intended only after consulting your doctor or physiotherapist. You print it or fill in the pages on your phone or PC (for example with Adobe Acrobat Reader).

  • Before you start: conversation with the doctor's office, basic rules from the DMSG information, pausing and stopping, what studies say about exercise
  • Seated: nine cards for a firm chair
  • Standing with support: six cards, always with firm support
  • Lying: six cards on a firm surface
  • Plan and log: selection and weekly plan, two logs for energy before and after, review and questions for the doctor's office
  • List of sources with clickable links

Price: 12.90 EUR

No VAT is charged (small-business exemption under § 19 UStG, Germany). Digital product (PDF download), no shipping.

Coming soon

Please tick the box first to proceed to checkout.

What a page looks like

An example from chapter 2: three seated cards with pictogram, steps and note, plus fields for the amount agreed with your doctor's office.

Sample page from the booklet Exercise at Home: chapter 2, Seated, cards 1 to 3 (Abdominal breathing, Shoulder circles, Raising arms sideways) with pictogram, three steps, the note Pay attention to, fields for amount and breaks and an effort scale from 1 to 5

Table of contents

Important notes in advance (p. 2), How to use the booklet (p. 4)

Chapter 1: Before you start (from p. 5)

  • Conversation with the doctor's office (p. 6)
  • Basic rules for exercise in MS (p. 7)
  • Pausing and stopping (p. 8)
  • What studies say about exercise (p. 9)

Chapter 2: Seated (from p. 10)

  • Cards 1 to 3: Breathing and shoulders (p. 11)
  • Cards 4 to 6: Trunk and legs (p. 12)
  • Cards 7 to 9: Legs and feet (p. 13)

Chapter 3: Standing with support (from p. 14)

  • Standing: safety first (p. 15)
  • Cards 10 to 12: Standing up, shifting weight, toes (p. 16)
  • Cards 13 to 15: Wall, knee, leg (p. 17)

Chapter 4: Lying (from p. 18)

  • Cards 16 to 18: Breathing, gliding, pelvis (p. 19)
  • Cards 19 to 21: Leg, arms, side (p. 20)

Chapter 5: Plan and log (from p. 21)

  • My selection and my weekly plan (p. 22)
  • Log 1 (p. 23)
  • Log 2 (p. 24)
  • Review and questions for the doctor's office (p. 25)

Sources (p. 26)

  • List of sources

Important notes

  • The booklet is not a substitute for medical advice or for instruction by professionals. It is not a therapy programme and not a replacement for therapy, and contains no diagnosis and no treatment recommendation.
  • The booklet is not a medical device.
  • Before you try a card, talk to your doctor or physiotherapist. How often, how long and which exercises suit you is decided with you by these professionals; the cards deliberately show no repetition numbers. If you have dizziness, pain, shortness of breath or unusual symptoms, stop.
  • The texts were created with AI support and reviewed editorially. The illustrations are AI-generated and labelled as such in the booklet.
  • The PDF sends nothing anywhere; your entries stay on your device or on paper.
  • Sources checked (DMSG and others); the list is included with the booklet. As of: 23.10.2026