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Strength at home

Muscular dystrophy exercises at home: low-impact cardio, holds instead of squats, and daily stretches

Built on Muscular Dystrophy UK's exercise advice for adults, written with NHS neuromuscular physiotherapists, and the hold-based strength programme in a US muscular dystrophy booklet. Start it with your neuromuscular team's agreement, and have the heart checks your team recommends: some types of muscular dystrophy affect the heart without causing symptoms. Work at a moderate effort: warm, breathing deeper, but able to talk in full sentences. There are no heavy weights, squats or jumps: holding a muscle still is the gentlest way to strengthen it. Stop if your muscles shake or feel weaker afterwards. Children should follow their physiotherapy team's programme instead.

35 minBeginner19 movesA bench or box · Cardio machine · Other / check instructions · A band · An anchor point · Something with weight · A wallHip flexors · Shoulders · Calves · Quads · Chest · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up, sitting

  1. Seated march2 min
    Beginner · Hip flexors, Quads, Abs · 3D demoEasy pace, sitting tall in a stable chairHarder: Standing march
  2. Shoulder rolls5 each way
    Beginner · Shoulders, Back, Neck · 3D demoHarder: Shoulder CARs (controlled articular rotations)
  3. Ankle circles10 each way, each foot
    Beginner · Calves, Shins · 3D demoHarder: Ankle CARs (controlled articular rotations)

Low-impact cardio

  1. Recumbent exercise bike10 min, building to 20 over weeks
    Beginner · Quads, Glutes, Hamstrings · 3D demoOr a pedal exerciser in front of a chair or wheelchair, a static bike, swimming, or walking on the flat. Comfortably out of breath but able to talk in full sentences, about 3 to 5 out of 10. Stop before you're tiredHarder: Stationary cycling

Seated holds: 1 round to start, building to 4 over weeks

  1. Isometric chest squeeze (palm press)6 holds of 5 to 10 s
    Beginner · Chest, Shoulders, Triceps · 3D demoPress your palms together in front of your chest and hold. Rest as long as you held. Keep breathingHarder: Machine chest fly (pec deck)
  2. Lying adductor ball squeeze6 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoSitting, with a soft ball between your knees: squeeze and holdHarder: Copenhagen plank
  3. Ball squeeze6 holds of 5 to 10 s, each hand
    Beginner · Forearms · 3D demoA soft ball and a firm but comfortable squeezeEasier: Tendon glides (hand tendon gliding exercises)Harder: Band finger extension

Light band and posture: 1 set to start, building to 3

  1. Band row8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoA light band. Add repetitions, not resistance, and stop before you tireHarder: Supported single-arm dumbbell row
  2. Seated knee extension (chair)8 to 12 each leg
    Beginner · Quads · 3D demoNo ankle weight to start. Lift and lower slowlyEasier: Quad set (static quads)Harder: Leg extension
  3. Seated upper-back lift (sit tall, shoulders back)3 to 5, holding 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoEasier: Elbows backHarder: Prone Y-T-W raises

Lying on a bed or mat: holds, then a stretch

  1. Quad set (static quads)6 holds of 5 to 10 s, each leg
    Beginner · Quads · 3D demoRolled towel under the knee: tighten the thigh to straighten the knee, and holdHarder: Straight-leg raise
  2. Glute bridge6 holds of 5 to 10 s
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift your hips a little and hold, or just squeeze your buttocks if you can't lift. A band round the thighs stops the knees falling outEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Supine isometric hip abduction (belt press)3 to 5 holds of 5 to 10 s
    Beginner · Hip abductors, Glutes, Abs · 3D demoBelt round your thighs: press your knees out gentlyHarder: Lateral band walk
  4. Supine hamstring stretch with a strap30 to 40 s each leg
    Beginner · Hamstrings, Calves · 3D demoStrap round your foot: lift the straight leg until you feel a stretch. No bouncingEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Standing stretches at a wall

  1. Wall calf stretch (gastrocnemius)30 to 40 s each leg
    Beginner · Calves · 3D demoBack knee straight, heel down. If standing is hard, use the seated towel stretch insteadEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Soleus wall stretch30 to 40 s each leg
    Beginner · Calves · 3D demoSame position, back knee bentEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  3. Half-kneeling hip flexor stretch30 to 40 s each side
    Beginner · Quads, Glutes · 3D demoOnly if you can kneel and get up again safely. Otherwise lie near the edge of a bed, hug one knee and let the other leg hangHarder: Couch stretch
  4. Wrist flexor stretch30 to 40 s each side
    Beginner · Forearms · 3D demoEasier: Wrist circlesHarder: Quadruped wrist rocks

Cool-down

  1. Slow breathing (6 breaths a minute)2 to 3 min
    Beginner · 3D demoSitting, at a comfortable paceEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Start with your neuromuscular team's agreement, and have the heart checks they recommend before a new programme.
  • Moderate effort only: warm, breathing deeper, able to talk in full sentences. Never exercise to exhaustion.
  • Do the strength blocks 2 or 3 days a week, not on consecutive days, and add rounds over weeks rather than weight.
  • No heavy weights, squat sets, lunges, step-downs or jumping: they put more strain through weakened muscles.
  • Stop if your muscles shake or movements get jerky. Ease off and tell your team if you feel weaker rather than stronger within 30 minutes, if soreness lasts more than a day or two, or if you're still worn out an hour or two later or too tired the next day.
  • Go to A&E (accident and emergency) if your urine turns dark, like black tea or cola, after exercise.
  • Stretch every day if you can, after the warm-up or a bath. Don't bounce, and don't push very loose joints further.
  • Split the session into two if it's too long: keeping what you can do is a good result.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the muscular dystrophy exercises at home: low-impact cardio, holds instead of squats, and daily stretches take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Cardio machine, Other / check instructions, A band, An anchor point, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 19 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.