Fibromyalgia-Friendly Exercises

Less pain, more energy

Muscle pain and fatigue of fibromyalgia on the spot do not allow keeping. You can - and should - be going. Common practice a few simple tweaks, you can boost your energy, reduce pain and stiffness lift your mood and improve your sleep. Check with your doctor before you start.

Hot To Go

Take the time to loosen up your muscles first. This will help you avoid injury. Start with your feet and work your way up. All joints with slow, circular motion (clockwise and counterclockwise) until they go. If it hurts, stop.

Stretch, injury

Daily stretches can help your joints move more smoothly. The range of motion can hear you called. Focus on large muscle groups: calves, thighs, hips, lower back, and shoulders. Hold the stretch for 30 seconds. Stop if it hurts. Two to three times a week, try to stretch.

Calf stretches

Here is how to do this step. Facing a wall. Place your palms flat on the surface, one leg forward and one leg back. Leave your heels on the floor and lean forward. Pull in your calf and Achilles tendon at the back of your ankle Feel. Hold the position for 30 seconds. Switch legs and repeat. Three times each calf raise.

aerobic exercise

It is the best solution to take charge of your fibromyalgia. An aerobic exercise for a set period of time and uses more and more of your big muscles. Walking is easy, and a good pair of shoes someone other than you do not need special equipment. Swimming and cycling are also good options. Some you like and move to 30 minutes a day, 5 days a week to get to it. Start with 10 minutes and you need to work your way up, then do it.

Boost your muscles and mind

Strength exercises to reduce your pain and can help with depression. You do not need to carry a heavy barbell. What matters here is the range of movements is to take you through your muscles. Before you start, get tips from a trainer in a fitness center. How to hand weights, elastic bands, or strength training machines used correctly to ask you to injure yourself or do not make your pain worse.

Isometric Chest Press

Regular strength training is painful, the practice is called Isometrics try. Without any visible movement you'll strain your muscles. Hold your arms at chest height: here. As hard as you can, press your palms together. Hold for 5 seconds, then rest for 5 seconds. Do this five times. Slowly press for 10-15 seconds at a time to hold the building. If it hurts to move, to show you another isometric chest exercise, ask a trainer.

Isometric Shoulder Extension

At your side and your back against a wall with your arms stand up. With your elbows straight, push your arms back toward the wall. Hold for 5 seconds, and then the rest. You can repeat this 10 times. This move is painful, you and ask a trainer to show isometric shoulder exercises.

Your pain ice

During your workout you overdo it, you can make a cold compress. It eases the pain and inflammation. You can wrap the cold pack in a towel against your skin so it is not right. Leave for 20 minutes, then the same amount of time, then took off.

how much is enough?

You just getting started with exercise, then choose low-moderate intensity activities. Your options for a pool, yoga, tai chi, or biking using a kickboard, mall walking, swimming, water aerobics are included. Start slow and increase the time and intensity as you can. However, his goal 30 minutes a day, 5 days a week to work.

Calculated daily activities

, Mopping floors, washing windows, and household chores like mowing the yard are exercising. So gardening and fun things like playing with children or grandchildren are. Anything that can help you when it comes to fitness, enhance and ease your symptoms are moving.

Body / Mind Yoga for Health

In this mixture of stretches and meditation can also help you get more fit. You hold the posture, posture, ease aches and pains cited. And exercises that teach you to focus your thoughts, perception is said can help overcome fibro fog. There is attention, which keeps your mind to help you handle the pain.

What type of yoga works best?

Viniyoga is a type of gentle stretches, deep breathing mixes. This is a great way to improve your health. Which is how a good teacher is someone who knows how to work with fibromyalgia will need to find. Check with your local community center or gym. Or your support group, an online community fibro, or ask your doctor for suggestions.

Qigong for Muscle Pain

This ancient practice is known as "mother of Chinese medicine," and it is clear Chee- gong. This meditation, dance, movement, and combines breathing techniques. In this study, improve energy, reduce fatigue, and can ease the pain show. For more information, visit the Web site of the National Qigong Association.

Tai Chi Boosts Flexibility

This exercise helps you relax. With gentle "meditation in motion," Think of it as, flowing movements instead of forceful action. Reduce stress, improve your balance and flexibility, and can build muscle strength. Your fitness or sign up for a class at the community center.

Heat can help

Before a workout and minimize any pain and stiffness or muscle spasms after reducing use it. Heating pad, heat lamp, and a hot shower or wash cloths are all good choices. Use heat for 20 minutes, then stopped for 20 minutes before you try it again.