Fibromyalgia (FM) is a chronic condition that affects the muscles of the body in a generalized way, producing pain that is usually felt in many areas. This widespread pain can impact many aspects of one’s life and disrupt jobs, hobbies, and relationships. Previously, we discussed dietary strategies that can be employed to minimize the inflammatory process in the body. In this article, we will continue the concept, "…what else can I do to help myself?" When you adopt the dietary recommendations described previously with the exercise recommendations that will be presented here, this combination will have a dramatic effect on minimizing the activity disabling qualities of fibromyalgia.
Let’s break exercise down into three categories: strengthening, stretching, and aerobics. It is recommended you choose exercises from each category that are most appealing to you so you can develop a "regular habit" with these approaches. Recognize that as long as you’re breathing, you will need to exercise. It’s not like, "…once I get into shape, I can stop and enjoy my healthy condition that I’ve worked hard to achieve." Hence, make exercise automatic – something that you look forward to doing (not dreading). Presented here are three categories of exercises – choose several from each category and mix them up – and do it EVERY DAY!!!
STRETCHING
A. LAY ON YOUR BACK
- Single knee to chest
- Double knee to chest
- Pelvic Tilts – flatten the back
- Cross leg knee to chest
B. STANDING
- Backward bending
- Toe touches (knees straight!)
- Side to side bends
- Arm Circles: side & over head
- Neck Rolls – left & right
C. SITTING
- Single knee to chest
- Cross leg - pull knee up
- Cross leg - push knee down
- Reach across trunk twists
- Bruegger’s Stretch*
STRENGTHENING
A. LAYING DOWN
- Ab crunch-ups
- Bridges – lift butt off floor
- Push-ups (from knees or feet)
- Lay of your side sit-ups
- On stomach, raise arms/legs
B. STANDING
- Jump ups – single/dbl leg
- Push hands together
- Squats – ¼, ½, or full
- Lunges – FW, Sideways
- Neck Resistance-FW, sides
C. SITTING
- Ab lean-backs (from chair)
- Squeeze knees together
- Shlder shrugs: Grasp seat
- Arm resistance-TheraTube
- Push hand against moving head
AEROBICS
A. LAYING DOWN
- "Dead Bug"
- Bicycle
- Prone-superman
- Bend knees/roll side to side
B. STANDING
- Run in place
- Jumping Jacks
- Rope jumping
- Step up/down: Front
- Step up/down: Sideways
C. SITTING
- Horizontal arm circles
- Thera-tube arm movements
- Raise arms over head/down
- Knee repetitive kicking
* Bruegger’s Stretch: Sit up VERY straight, extend the arms back (straight elbows) spread fingers, tuck chin, breath full/slowly and repeat 3 times.
