Fibromyalgia: Exercise Recommendations

Fibromyalgia (FM) is a chronic condition that affects the muscles of the body in a generalized way, producing pain that is usually located in many areas. This widespread pain can impact many aspects of one’s life and disrupt jobs, hobbies, and relationships. Last month, we discussed dietary strategies that can be employed to minimize the inflammatory process in the body. This month, we will continue the concept, “…what else can I do to help myself?” When you adopt the dietary recommendations described last month 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 STRENGTHENING AEROBICS
A. LAY ON YOUR BACK A. LAYING DOWN A. LAYING DOWN
1. Single knee to chest 1. Ab crunch-ups 1. “Dead Bug”
2. Double knee to chest 2. Bridges – lift butt off floor 2. Bicycle
3. Pelvic Tilts – flatten the back 3. Push-ups (from knees or feet) 3. Prone-superman
4. Cross leg knee to chest 4. Lay of your side sit-ups 4. Bend knees/roll side to side
5. On stomach, raise arms/legs
B. STANDING B. STANDING B. STANDING
1. Backward bending 1. Jump ups – single/dbl leg 1. Run in place
2. Toe touches (knees straight!) 2. Push hands together 2. Jumping Jacks
3. Side to side bends 3. Squats – ¼, ½, or full 3. Rope jumping
4. Arm Circles: side & over head 4. Lunges – FW, Sideways 4. Step up/down: Front
5. Neck Rolls – left & right 5. Neck Resistance-FW, sides 5. Step up/down: Sideways
C. SITTING C. SITTING C. SITTING
1. Single knee to chest 1. Ab lean-backs (from chair) 1. Horizontal arm circles
2. Cross leg - pull knee up 2. Squeeze knees together 2. Thera-tube arm movements
3. Cross leg - push knee down 3. Shlder shrugs: Grasp seat 3. Raise arms over head/down
4. Reach across trunk twists 4. Arm resistance-TheraTube 4. Knee repetitive kicking
5. Bruegger’s Stretch* 5. Push hand against moving head
* Bruegger’s Stretch: Sit up VERY straight, extend the arms back (straight elbows) spread fingers, tuck chin, breath full/slowly and repeat 3 times.

Note, we can help teach these to you if you’re not sure how to do these!