Many times I hear patients call this Fibro-my-allergy. It actually has nothing to do with allergies, and it can be very painful and debilitating. The key with fibromyalgia is to exercise, but not over exercise your body. Many times, simple stretches every day can be very beneficial. Start off with 20-30 seconds of each of these, and work your way up to 1 minute of each.
First, start off with some shoulder circles. You can roll them clockwise, and then counter clockwise. This will stretch out the shoulder and neck muscles. Start with 20-30 seconds.
Now put your hands out in front of you with your thumbs up. Pull them out to the side, and really stretch your chest area, getting a nice stretch and bring them back in. You can pause at the end for an extra stretch. Then put your hands up over your head, and now go side to side bending each way. You can do a continuous motion, or you can hold at each side for about 5 seconds.
After that, stretch your hamstrings. You can do this standing up or sitting down. Put your feet straight you in front of you into a long sit. Keeping your back straight, bend only at your hips down towards your feet. If you want more of a stretch and to stretch your calves as well, pull your toes towards you while stretching.
Next, lie down with your knees propped up. Rotate your knees side to side for a trunk rotation. Try to keep your back on the ground when rotating. Then go into a knee to chest stretch. You can grab your knee, but if you have knee issues, then grab underneath your thigh. Alternate sides.
The last stretch is a child’s pose. Sit on your knees and bring your bottom to your feet. Bring your arms down to the ground in front of you, and stretch them out as far as you can. Hold the stretch.
Those were your Fibromyalgia stretches!
