Exercises for relieving fibromyalgia pain
It’s quite ironical that a person whose movement is completely or partially restricted gets healed by exercise. And one such classical example is fibromyalgia pain. Chronic pain, numbness and stiffness in the joints are experienced which gradually affects mental state and cognitive ability. Although, there are several treatment options, physiotherapy plays a major role in quick healing of fibromyalgia symptoms.
We explain you the exercises to relieve fibromyalgia pain
Nothing works better than daily walking. Wear proper walking shoes and keep your feet marching for 10 minutes. Gradually when the muscles gain flexibility, you can increase the duration to 30 minutes. Once you notice considerable improvement in pain and condition of the joints, you can also opt for slow jogging for 5-10 minutes.
It’s important to incorporate a warm up session for the joints before beginning to exercise. Dedicate 10 minutes to joint exercises of your feet, hip, arms, knuckles, knees, neck, hands, shoulders, fingers, etc. The therapy is very simple- rotate the joints smoothly clockwise and then anti-clockwise, 5-10 times each part.
Warm Pool Walking
Warm water is a natural remedy for any type of joint pain including fibromyalgia. Get inside the swimming pool containing warm water. Dip your body till your waist and walk for 5-10 minutes regularly. You will notice improvement very soon.
Light aerobics involving 10-20 sets of step ups, feet tapping along with hand movements work wonders on your body. Aerobic exercises increase mobility and balance of your body to a large extent.
Mild Stretching or Yoga
Yoga is a brilliant strategy to ease fibromyalgia pain. The cobra pose (bhujangasana) relieve tension of the back and the neck while the Eagle Pose (garudasana) is directed to flexing the shoulder blades of the upper back. All these postures are followed by deep breathing in the savasana (corpse pose). You can also try this restorative pose- rest on your back and stretch your legs straight up in the air. Yoga not only reduces pain but also improves sleep, anxiety and overall mental state.
It includes tensing your muscles in a static pose in order to gain strength and flexibility in the joints as well as muscles. They are:
- Isometric chest press- stand straight and bring your arms before your chest. Clap with your palms and press them together tightly for 5 seconds. Repeat it for 5-6 times every day.
- Isometric shoulder extension- stand against a wall and keep your hands aside. Now press the wall with your palm and then with the arms. Raise your arms sideways (hands perpendicular to the floor) and bring it down. Repeat 5 sets.
Do not restrict yourself from doing your daily chores. Gardening, lifting light objects, pushing your baby walker, cooking, washing utensils, mopping floor or cleaning household stuff, etc. prevent muscle stiffness. Also try to walk up the stairs instead of taking the elevator.
Note: Make sure you follow your physiotherapist’s instruction for doing exercises. If needed get a personal trainer who can direct you properly to do the motion and strength exercises with resistance bands and gegentle weights. Do not over exert yourself at any cost.
The principle for getting the best result is to start slow. Be strong and practise all the healthy activities suggested by your doctor to regain physical fitness asap. Good Luck!
Date last updated: January 17, 2015