Warming Up

To prevent injury, it’s always important to warm up before exercising – especially if your body is already suffering fatigue or pain. A suggested warm-up should begin with gentle joint rotations, starting from your toes and then working your way up the body. Make slow, circular movements (clockwise and counter-clockwise) until all your joints — from toes, ankles, knees, and legs, to hips, trunk, neck, shoulders, elbows, wrists, fingers, and knuckles — move smoothly. One should never take these rotations to the point of pain.

Stretching

It is very important to stretch before any type of exercise. Stretching improves circulation to the muscles and joints for everyone, including people with fibromyalgia. Stretching also increases your range of motion so that moving around becomes easier over time. Daily stretching lubricates the joints and sends nutrients and oxygen to the muscles. This is why yoga is such an effective exercise for those who suffer with fibromyalgia.

How to stretch your calves

Once you’ve finished your stretching, you can then begin your fibromyalgia exercises. Facing a wall, place palms flat on the wall, one foot forward, and one foot back. Leaving your heels on the floor, lean forward. As you do so, feel the pull in your calf and the Achilles tendon at the back of the ankle. Hold the position for 30 seconds. Do three repetitions. Then reverse the position of your legs and repeat.

Build muscle and strength

Studies have shown that strengthening exercises using free weights decrease pain and even reduce depression in people with fibromyalgia. What’s most vital with strength training is not the weight you are using, but more importantly the range of movements you take your muscles through. Get tips at a fitness center for using handheld free weights, elastic bands, or machines for resistance, because done improperly these exercises can make your pain symptoms worse.

Isometric Chest Press

If regular strength training is painful, isometrics is another way to build muscle. Isometrics involve tensing the muscle without any visible movement. With your arms at chest height, press palms together as hard as you can. Hold for 5 seconds; then rest for 5 seconds. Do 5 repetitions. Slowly build to holding the press for 10-15 seconds at a time. If this fibromyalgia exercise is painful, ask a trainer to show you another isometric chest exercise.

Isometric Shoulder Extension

This isometric exercise is done standing with your back against a wall and your arms at your sides. With your elbows straight, push your arms back toward the wall. Hold for 5 seconds, and then rest. You can repeat this 10 times. If this exercise is painful, ask a trainer to show you another isometric shoulder exercise.

Ice May Ease Fibromyalgia Pain

When you’re hurting, cold compresses can reduce swelling by constricting blood vessels. Although cold packs can be uncomfortable at first, they may help numb the deep muscle pain of fibromyalgia.

When should I stop fibromyalgia exercises and how much is enough?

Some research shows that exercising twice a week for 25 minutes each time can result in immediate improvement of fibromyalgia symptoms. If you’re just getting started with exercise, choose a low- to moderate-intensity fibromyalgia exercises such as mall walking, swimming, water aerobics, using a kickboard in a pool, yoga, tai chi, or biking. Start slow, gradually increasing the duration and intensity as you can.

Add Daily Living Activities

Experts say that daily living activities and household chores such as playing with kids, mopping floors, washing windows, mowing the yard, and gardening can all be beneficial when it comes to increasing fitness — and reducing fibromyalgia symptoms.

Yoga for fibromyalgia pain relief and for Body and Mind Fitness

Yoga, which incorporates exercises, stretching, and meditation, is a great way to increase fitness when you have fibromyalgia. The physical postures (asanas) can help alleviate aches and pains, concentration exercises (dharana) help overcome fibro fog, and meditation (dhyana) helps you focus on the present instead of ruminating about your pain. Join a yoga class at your local community center or fitness center.

The gentle practice of Viniyoga incorporates deep breathing with gentle stretching. This type of yoga is a great way to improve health and well-being, particularly for those who face health challenges such as fibromyalgia. With all types of yoga, it’s important to find a good instructor who understands fibromyalgia’s challenges. Ask your support group, fibromyalgia community, or doctor for recommendations.

Qigong for Fibromyalgia Muscle Pain

Called the “mother of Chinese healing,” qigong (pronounced chee-gong) combines meditation dance, movement, and breathing exercises. Studies on qigong and fibromyalgia show this traditional Chinese exercise helps improve energy, decreases fatigue, and alleviates pain. Contact the National Qigong (Chi Kung) Association for more information.

Tai Chi and Fibromyalgia Flexibility

Tai chi is another alternative exercise for fibromyalgia that emphasizes relaxation. Some have even said tai chi is like “meditation in motion,” with dramatic, flowing movements instead of forceful actions. The goal of tai chi is to bring the principles of yin and yang into harmony. Sign up for a tai chi class at your fitness or community center.

Heat Therapy for Fibromyalgia Pain

Afraid exercise will be painful when you have fibromyalgia? Try heat applications before and after exercise to ease pain and stiffness. Heat therapy boosts your body’s own healing force, dilating blood vessels, stimulating blood circulation, reducing muscle spasms, and altering the sensation of pain. You can try dry heat, like heating pads, heat lamps pr infrared sauna — or moist heat, such as warm baths or heated wash cloths.

As you can see, fibromyalgia exercises don’t have to be that scary to start out. All one needs to do is find low-impact exercises, such as the ones mentioned in this article, to integrate into ones daily life. One can only benefit from doing regular exercise and the chronic pain of fibromyalgia doesn’t have to be a barrier to a better life. These exercises for people with fibromyalgia can be a great start to a healthier life!