Someone recently requested that I do a workout for those with fibromyalgia. Although I did not know much about fibromyalgia at the time, this girl can never pass up a request. Since then, I have researched the junk out of fibromyalgia and what exercises are best. If you are like me and do not know what this is, fibromyalgia is a disorder most known for chronic pain throughout the musculoskeletal system. Other symptoms include problems sleeping, mood disorders, and fatigue. As hard as it can be for those with fibromyalgia to exercise (painful senses are amplified), doctors believe that exercise can decrease the symptoms and possibly cure fibromyalgia.
Most doctors and researchers recommend starting exercise very slowly and with minimal impact to joints. Walking, swimming, Pilates, and yoga are all great places to begin. Swimming is especially great since you can get an intense cardio workout with very little impact or pain on the joints. When you begin, you may feel muscle soreness, this is normal but intense pain is not. There is no reason for anyone to push themselves to the point of pain during a workout. Start slow, after time, doctors say those suffering from fibromyalgia can increase their workouts to a complete normal workout routine.
This workout has light cardio mixed with some yoga and Pilates poses. To complete the workout, warm-up by walking in place for two minutes, then complete each exercises for one minute. Once completed, walk in place for one minute then do all exercises again for thirty seconds. The entire exercise should take no more than fifteen minutes. Once comfortable doing this, increase the second circuit time to one minute.
Assisted Down Dog
Assisted down dog is much like the usual down dog, except a chair is used to balance your arms on. For this exercise, start with legs hip width apart and straight. Bend forward and walk hand out to the chair (about two feet away). Place the forearms on the chair and keep the abdomen tight while the back is straight. Hold for one minute. If having knees straight hurts, bend them slightly while still trying to keep feet flat on the floor.
Bicycles
These are great for the abdomen and thighs! Lay on your back with your hands or a towel under your pelvic bones. Keep your neck on the ground and eyes looking towards the ceiling. Lift legs off the ground six inches (advanced) or 45 degrees (intermediate). Begin moving legs like you are riding a bicycle and continue for one minute for the first circuit, or 30 seconds for the second. This movement should be slow and precise, faster is not always better.
Toe Touches
Remain on your back with the towel under your pelvis and legs out straight on the floor. Rest arms on the floor straight above your head. In one fluid movement, sit up and bring hands as close to your toes as possible, the goal is to one day touch your toes. Hold, then return to starting position. Be sure to keep a straight back the entire time. If this is too painful, complete the exercise vertically instead of on the ground.
Arm Curls
Doctors recommend weight training for those suffering from fibromyalgia. Work your way up to weights with a low resistance exercise band. Stand straight up with legs hip width apart and the resistance band evenly under your feet. Hold each end of the resistance band in your hands and bend your elbows slightly. Slowly lift both fists towards your shoulders while keeping the back straight and shoulders down. Bend the elbows as far as you can without pain. Hold, then return to starting. Complete as many as possible.
Mermaid Pose
Sit on the floor with legs crossed and back straight. Bend the right arm so the palm of your hand is facing up and your hand is barely touching your stomach, just under your belly button. Raise the left hand over your head with a bend elbow and palm facing down. Bend your torso to the right while trying to extend both arms out in opposing directions. Hold for 5-10 seconds, then return to starting. Alternate between the right and left side. Be sure to keep shoulders down during the entire exercise.
Bridge Pose
Lay on your back with arms out to the side. Bend knees so they are at a 90 degree angle, then lift the pelvis off the ground. If you can, tuck your shoulders under so nothing below your shoulders is touching the ground (except feet). Hold this position for 20-30 seconds then un-tuck the shoulders and lower. Rest in the lowered position for 5-10 seconds, then raise pelvis back up for the remaining amount of time.
I found this article helpful in understanding what those with fibromyalgia go through.
