ChiroTrust

The ChiroTrust Pledge

  • Member Login
  • Non-Member D.C.
  • Home
  • About
    • Contact
  • Back Pain
  • Neck Pain
  • CTS
  • Fibromyalgia
  • Headaches
  • Whiplash
  • Whole Body
    • Exercises
  • Joint Pain
    • Shoulder Pain
    • Hip Pain
    • Knee Pain
  • Advanced
You are here: Home / Exercises / Fibromyalgia and Exercise (Part II)

Fibromyalgia and Exercise (Part II)

July 31, 2011 by ChiroTrust

286
SHARES
Share on FacebookShare on Twitter
GoogleLinkedin

This article is part 2 of a 2 part series. For Part 1, click here.

Last month, we started the conversation about the importance of exercise, and how it improves the quality of life for everyone, especially those with fibromyalgia (FM). We listed specific recommendations about how to go about implementing an exercise program safely and successfully but never finished the subject. Hence, here are some additional tips for getting started with exercise:

  1. Walk: Start with 5 minutes at a slow pace to determine your tolerance level. Gradually add speed and distance to a point where you might even consider alternating between a slow jog and walking. Who knows, maybe you’ll get so good at it, you can work up to a 1-, 5-, or 10-mile (~1.5-8 kilometer) run/walk! Entering “fun walk/run races” is a great way to meet people!
  2. Stretching: Though perhaps not as rewarding as aerobics, stretching feels good so intersperse it into your day—learn different stretches that can be done standing, sitting, as well as on the floor so you can do some of these in public places without being too conspicuous! Certain yoga poses work well!
  3. Water aerobics: Consider joining a water aerobics class. There is a lot to be said about working out in a group. It’s motivating, fun to share, and engaging! It takes the boredom away that some feel when working out alone. Also, when we exercise in water, we’re more buoyant and actually weigh less so there is less pounding on our joints, making it possible to do more strenuous exercises when compared to land-based exercises. A warm pool (around 88° F or about 31° C) works well because it’s more relaxing on the muscles! If that’s not available, look for a gym or health club with a hot tub you can relax in before and/or after the water exercise session.
  4. Muscle strengthening: At one time, this was not recommended for the FM patient but research has again proven that strengthening helps! When muscles are strengthened, function improves. Using light hand weights like 1-3 lbs (~.45-1.3 kg) vinyl covered dumbbells work great, as does TheraTube or TheraBand resistance exercises. Choose some daily activities that are currently difficult and make them into an exercise, eventually adding hand and/or ankle weights such as when rising from sitting or when taking a walk.
  5. Flexibility exercises: Choose exercises that address specific areas where you don’t have a lot of mobility. For example, if your knee bothers you, sit in a chair and slowly straighten out your leg to a full, locking position and then twice as slow, release the straight leg back to the knee bent starting position. Or if raising the arms is hard, start with some pendulum exercises, swinging a weight in circles, like the pendulum of a clock. We can help design a program that is specific for you.
  6. Stay motivated! It’s easy to talk yourself out of exercising, especially when FM is rearing its ugly head! Stay inspired, knowing exercise is like a drug—instead of popping a pill that may cause confusion or fatigue, go for a walk! Look for a FM support group, a partner to exercise with, set small realistic goals (write them down and check them off once accomplished). If you’re musically inclined, listen to your favorite symphony or jazz standard—sing or play along! Treat yourself to a movie or cuddle up with a good book.
286
SHARES
Share on FacebookShare on Twitter
GoogleLinkedin

Related Articles

Fibromyalgia – “What Is the BEST Diet?” Fibromyalgia (FM) and its cause remains a mystery, but most studies suggest that FM is NOT the result of a single event but rather a combination of many physical, chemical, and emotional stressors. The question of the month regarding the BEST FM diet is intriguing since one might assume that the many causes should mean that there isn’t one dieta...
Fibromyalgia: Dietary Considerations (2) This article is part 2 of a 2 part series. For Part 1, click here. Fibromyalgia (FM) management requires a multi-dimensional approach, of which nutrition plays a BIG role. Last month, we discussed the importance of keeping an accurate food journal and grading the reaction that certain foods, vitamins, herbs, etc. have on you. This month, let's d...
Fibromyalgia and Your Upper Neck How can a spinal problem possibly contribute to fibromyalgia symptoms such as chronic musculoskeletal  pain? In many disorders involving musculoskeletal pain, the nervous system is involved in some degree and the nervous system itself can get affected by structural changes in the spinal column. When viewing the neck from the side, there should b...
Fibromyalgia and the Importance of Sleep One of the most frustrating symptoms of fibromyalgia (FM) is the inability to get a good night’s sleep! Recently, at a Harvard-sponsored conference on the subject of pain, it was stated that “…no one should have to live in constant pain with what is known about pain management in this day and age (paraphrased).” Many attendees agreed that improving...

Filed Under: Exercises, Fibromyalgia

« Previous Page
Next Page »

Leave Your Comment Below!

Michael Roizen, M.D.
Chief Wellness Officer At The Cleveland Clinic

Members of ChiroTrust® have taken “The ChiroTrust Pledge”: “To the best of my ability, I agree to provide my patients convenient, affordable, and mainstream Chiropractic care. I will not use unnecessary long-term treatment plans and/or therapies.”

  • Back Pain
  • Neck Pain
  • Carpal Tunnel Syndrome
  • Fibromyalgia
  • Headaches
  • Whiplash
  • Whole Body Health
  • Advanced Articles
  • Exercises

Search:

Most Shared Articles

  •  
    Fibromyalgia – “What Can I Do for This Pain?”...
    8.3k Shares
  •  
    Concussion,The Cervical Spine,and Spinal Manipulation...
    5.9k Shares
  •  
    Fibromyalgia and the Immune System...
    8.4k Shares
  •  
    10 Tricks to Manage Low Back Pain...
    6.6k Shares
  •  
    Truths & Myths of MRI for Low Back Pain...
    4.9k Shares
  •  
    Neck Pain – The MOST Important Exercises (Part 1)...
    3.3k Shares
  •  
    Chiropractic and Helping the Aging Population...
    3.1k Shares
  •  
    Fibromyalgia “Diet” – Is There Such a Thing?...
    2.4k Shares
  •  
    Fibromyalgia and HOW TO IMPROVE SLEEP!...
    2.3k Shares
  •  
    Can Chiropractic Help My Headaches?...
    7.4k Shares

© Copyright 2017 ChiroTrust® · All Rights Reserved
Sitemap

This information is not to be considered, use as a substitute for, medical advice, diagnosis, or treatment. Please talk to your health care provider for anything related to your health including but not limited to diagnosis and treatment advice and/or care. None of the information offered through this website represents or warrants that any particular doctor, care, products, or services is safe, effective, or appropriate for you. Always seek the advice of a health care professional. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. If you are in the United States and are experiencing a medical emergency, please call 911 or call for emergency medical help on the nearest telephone.
7ads6x98y

Share This Post With Your Friends!

Fibromyalgia and Exercise (Part II)

286
SHARES
Share on FacebookShare on Twitter
GoogleLinkedin