Fibromyalgia is a chronic condition that causes widespread musculoskeletal pain and other symptoms such as stiffness and achiness, tender points (or trigger points), fatigue, and cognitive or sleep issues. It affects up to 6.4 percent of U.S. adults and more women than men.
Considered a pain disorder, fibromyalgia is strongly associated with rheumatic diseases and can be confused with arthritis because it causes pain in joints, soft tissues, and muscles. Because symptoms can mimic other conditions, it can lead to a misdiagnosis.
With fibromyalgia, it’s essential to stay as physically active as possible. Regular exercise is one of the best ways to combat fibromyalgia, and even modest levels can be helpful. According to the Arthritis Foundation, “movement can be medicine,” and exercising even a few days a week can make a difference by reducing pain, improving sleep, increasing energy, and boosting mood and daily functioning.
These low-impact exercises have proven to be helpful to my patients with fibromyalgia.
Easy Exercises to Combat Arthritis
Part 1
5 Exercises to Overcome Osteoarthritis Pain and Restore Function
Part 2
5 Therapist-Recommended Exercises to Reduce Painful Gout Flare-Ups
Part 3
5 Exercises to Counter the Bizarre Symptoms of Raynaud’s Phenomenon
Part 4
5 Therapist-Recommended Exercises to Manage Rheumatoid Arthritis
Part 5
5 Low-Impact Exercises to Combat Painful Fibromyalgia
Part 6
5 Low-Impact Exercises for Psoriatic Arthritis Relief
Part 7
6 Therapeutic Exercises to Help You Manage Lupus
Part 8
5 Exercises to Ease Morning Pain and Stiffness
Part 9
Suddenly Arthritic: 6 Key Exercises to Help Counter Reactive Arthritis
Part 10
The Impossible Lid: Opening Containers When You Have Arthritis
Part 11
7 ‘Quadzilla’ Exercises to Strengthen Weak Legs and Improve Mobility
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5 Low-Impact Exercises for Fibromyalgia
1. Walking
Walking is a low-impact, joint-friendly exercise that won’t stress the body. I routinely see better outcomes with fibromyalgia patients who consistently walk.Step 1: Begin this exercise at a slow pace, about half the speed of normal walking, for about five minutes to allow your body to warm up.
Step 2: Accelerate to a normal walking speed, and continue for about 20 minutes.
Step 3: After 20 minutes, slow to half the speed and walk for another five minutes, allowing your body to cool down.
Starting and ending slowly is more gentle on the body, while walking at full pace can provide an excellent workout.
2. Standing Toe Touches
Standing toe touches provide large, arching movements to incite both muscle and joint activation. These exercises are great for mobilizing your body when you have fibromyalgia.
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Step 1: Start by standing in an area that allows plenty of movement.
Step 2: Assume a wide-based stance, with your feet wider than your shoulders. Hold your arms straight out to your sides.
Step 3: While bending your knees slightly, touch your left foot with your right arm while keeping your left arm straight.
Step 4: Slowly return to an upright position and repeat the movement on the other side.
Step 5: Touching first one foot and then the other is considered one repetition. Complete three sets of 12 repetitions, adjusting sets and repetitions as needed.
Move slowly through these exercises by taking two to three seconds to move down to your toes and back up. Controlling your movement enhances your balance and prevents unnecessary strain on your body.
3. Doorway Stretches
Doorway stretches provide an excellent stretch for the pectoralis muscles of the chest and shoulders. It provides a gentle but thorough stretch for those with fibromyalgia.
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Step 1: Stand in front of an open doorway while placing your hands on the door frame at shoulder level.
Step 2: While keeping your hands in place, slowly lean through the doorway, gently pushing into a stretch until you reach a comfortable limit. Take approximately three seconds to move fully into the stretch and hold it for about five seconds.
Step 3: Slowly return to the starting position, pausing for a few seconds before moving back into the next repetition.
Step 4: This is considered one repetition. Complete three sets of 12 repetitions.
You can step forward with one foot while stretching to intensify the movement. This often becomes easier as your muscles and joints relax.
4. T-Spine Rotations
This exercise allows your body to relax into a full T-spine rotation. It provides an excellent, gentle stretch for many trunk and shoulder muscles and helps to stretch the pectorals. Combining deep breathing with this exercise is important to signal the body to relax.
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Step 1: Lie on your side on a supportive surface.
Step 2: Bend your hips and knees to approximately 90 degrees and place your arms straight in front of you with palms together and your lower arm resting on the floor.
Step 3: Take a deep breath, then slowly let it out as you sweep your upper arm in an arc over your body until it touches the floor or you can’t go any further. Take up to three seconds to complete the movement, following it with your head. Hold the stretch for five seconds, breathing slowly, then slowly return to the starting position. Your top leg shouldn’t lift off the floor, because doing so will limit spinal rotation and decrease the effectiveness of the exercise.
When the T-spine rotation is in the “open” position, you should have both shoulder blades in contact with the floor (if possible). Continue to relax into the movement while allowing your muscles to stretch further. Don’t force the exercise; pay careful attention to what your body is telling you. Avoid provoking pain.
Step 4: Moving into a stretch and then returning to the starting position counts as one repetition. Try performing three sets of 10 repetitions on one side, then repeat on the other.
T-spine rotations are well-supported and easy to control. They feel great once your body is warmed up.
5. Bird Dog Crunches
Bird dog crunches target muscular activation along the posterior muscles of the body. The movement is controllable yet dynamic, working the neck muscles down to the thighs. It’s a slightly higher-intensity exercise that’s still well-tolerated by my fibromyalgia patients.
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Step 1: Begin on your hands and knees on a supportive surface.
Step 2: Slowly bring your left arm and right leg up at the same time while keeping them straight until your limbs are horizontal to the floor. This is the “bird dog” portion of the exercise. When bringing your arms and legs out, be sure to keep your back straight and your head facing down.
Step 3: Bend your elbow and knee simultaneously, bringing them toward each other until they touch. This is the “crunch” portion of the exercise.
Step 4: Return to the bird dog position and repeat the crunch movement.
Step 5: This is considered one repetition. Try to perform three sets of 12 repetitions per side. You can alternate from side to side as you go or perform all sets on the same side before alternating sides.
Many of my patients have been deeply impacted by fibromyalgia, and I hope that these exercises can help to decrease your pain and stiffness.
Fibromyalgia is a unique medical presentation that differs among individuals. If you find that this particular set of exercises isn’t optimal for your situation, you might consider other low-impact exercises. If you still can’t dial in on a solution that works well for you, seek skilled medical advice and a highly tailored exercise program.
*If you have health or mobility issues that may present problems, consult your physician before commencing exercise activity.
Next:
Part 6 About 30 percent of people afflicted with psoriasis develop psoriatic arthritis. Psoriatic arthritis can be debilitating, but a consistent exercise regimen can help restore lost function and quality of life.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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