You have good days and bad days with fibromyalgia (FM), start each morning assessing how you feel. Always be flexible. You never know when you will have a flare, so listen to what your body has to say and take breaks when you need them.
Anyone who is living with a chronic, debilitating illness has to come to terms with health-imposed changes and limitations, and that can be hard. Illness can make us feel hopeless, afraid, insecure, depressed, and bad about ourselves.
New research has shown that certain activities and exercises for fibromyalgia help during a fibromyalgia flare-up and may actually help prevent them from occurring in the first place.
The best exercises for fibromyalgia include:
Boxing and squats
Fibromyalgia affects mostly women, and a low-impact, short, strength-building exercise that can help those with fibromyalgia get started with exercise after a period of inactivity.
Walking
Walking is considered as the number one form of exercise for fibromyalgia. That’s because it’s a low-impact aerobic activity. It need not be a long walk or a vigorous one to have benefit, and you don’t have to walk an hour a day when you are just starting out. Walking can safely bring oxygen to your muscles and decrease your pain and stiffness.
Massage
Massage is a time-tested way to reduce stress and ease muscle pain. People also use massage to help improve range of motion and deal with depression and anxiety. More dynamic forms of massage can help relieve deep muscle pain from fibromyalgia. You also can try relieving some fibromyalgia pain yourself. Try massaging painful areas with a tennis ball or other firm object.
Stretches for upper body
Many people who suffer from fibromyalgia hold a tremendous amount of tension in their upper bodies. Mild stretches that can be done in a chair can help keep these muscles loose and fluid.
Strength training
Such activities include deep breathing, core strengthening exercises, resistance training, and light weight training. These activities help fight fibromyalgia weight gain and promote relaxation, mood and sleep. They also keep your muscles strong, which keeps you mobile.
Relaxation
If you have fibromyalgia, it is important to practice relaxation techniques or take time to relax, on a regular basis. Stress can make your symptoms worse or cause them to flare up more often. There are many relaxation aids available, including tapes, books, and courses, although meditation or deep-breathing techniques may be just as effective. Try to find time each day to do something that relaxes you. Taking time to relax before bed may also help you sleep better at night.
Pool based therapy
This appears to be viable for patients with Fibromyalgia. The primary advantage is the often soothing effect that activities can have on tenderness and itchiness, especially when they are performed in a warm-water pool.
T’ai chi
It involves components of flexibility and stretching as well as controlled, slow, rhythmic movement. This form of mind-body therapy may be a viable adjunctive treatment for patients with fibromyalgia.
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Gardening
Gardening is one of the best activities with almost no amount of strain. From moving flowers around to bending and stretching, this pleasurable pastime is good for the mind and the body.
Biking
A bike ride is a great way to get in a low-impact workout that moves the lower body without taxing it. Joints and muscles begin to warm and move more smoothly as you ride.
Yoga
This practice is for every body, including those bodies that have fibromyalgia. Its ability to calm the mind and reduce stress may serve to reduce the main trigger of fibromyalgia attacks, as well as slowly loosen cramped muscles.
Body weight exercise
Body weight exercises for fibromyalgia are convenient and quite an easy way to exercise because the only equipment you need is yourself.
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Reference:
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11 Best Exercises For Fibromyalgia via Pain Doctor