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Fibromyalgia exercises
Body Part:
Full Body
Equipment:
None
Level:
Beginner
12-Minute Fibromyalgia Exercises That Help Manage Symptoms
Fibromyalgia is a chronic condition that causes widespread body pain. Anyone can develop fibromyalgia, including children, but the condition is more common in women than it is in men. People commonly develop fibromyalgia between the ages of 30 and 60. It is estimated that the condition is present in between 2% and 8% of the population. 1)
Currently, there is no cure for fibromyalgia, but the symptoms can be managed through lifestyle changes. One of the best ways to manage symptoms is through physical activity. We’ve developed a 12-minute full-body stretching routine that can help ease the pain and increase your physical fitness.
Keep reading to learn more about fibromyalgia, or scroll down to begin exercising with our easy-to-follow video. You’ll find step-by-step exercise instructions towards the end of this article.
What Are Fibromyalgia Symptoms?
The most distinctive symptom of fibromyalgia is chronic pain that can affect the muscles, joints, bones, ligaments, and tendons anywhere in the body. Fibromyalgia pain can range from a dull ache to unbearable agony. Some people with fibromyalgia experience bouts of intense pain and then nothing for a period of time. Additional symptoms of fibromyalgia include difficulty sleeping or not feeling rested after sleep, headaches or migraines, a feeling of numbness or tingling in the hands or feet, memory problems, difficulty focusing, depression, and anxiety.
What Causes Fibromyalgia?
Although the exact cause of fibromyalgia is unknown, it is thought to be caused by the nervous system overreacting to pain signals. Fibromyalgia has been linked to other chronic conditions like rheumatoid arthritis, lupus, sarcoidosis (a rare inflammatory condition that most commonly affects the lungs and lymph glands), and chronic fatigue syndrome. Fibromyalgia may be triggered by excessive stress, physical or emotional trauma (like post-traumatic stress disorder), depression, or anxiety. You may be at risk to develop fibromyalgia if someone in your family has the condition.
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Your Personal Pain Scale
While you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise from 1 to 10.
One would be like pushing your finger into your forehead. You'd feel a little pressure, but that's it. You've gone above a 10 if your breathing becomes irregular or you feel yourself tense up. For each exercise, aim for an intensity between 8 and 9. If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.
Fibromyalgia Exercise Routine
Exercise 1: Lower Body Stretch
- Sit on the floor and bring the soles of your feet together.
- Bend your knees so that they are at an angle of more than 90 degrees.
- Grab your feet with both hands and pull your upper body towards the floor. Let your head hang loosely.
- On each exhale, pull yourself closer to the floor.
- Hold for 2 minutes.
- Slowly sit up and finish.
Exercise 2: Pelvic Stretch
- Get on your hands and knees.
- Position your hands so that they are slightly wider than shoulder-width apart and straighten your arms.
- Let your pelvis hang and rest the tops of your feet on the floor.
- Hold for 2 minutes.
You might feel a little pressure in your lower back, but you shouldn’t feel any pain. If you do feel back pain, lay on your back and lift it off the floor. Hold the position until the pain goes away.
Alternative: If you find this position too challenging, place your arms on the couch.
Exercise 3: Side Stretch
- Lay on your stomach.
- Bend your left arm so you can rest your head on your hand. Bring your right hand up so that it’s parallel to your face.
- Bring your right foot to your left knee and turn so that you are almost on your left side.
- You’ll feel a stretch along the left side of your chest and shoulder area.
- To intensify the stretch, lift your right leg and place your foot behind your left calf. Push your right hand against the floor.
- Hold for 2 minutes.
- Come out of the stretch and repeat on the other side.
Alternative: If you find this stretch too challenging, keep your right foot in front of your left knee, turn onto your side only as far as feels comfortable, and hold the position.
Exercise 4: Thigh & Knee Stretch
- Sit back on your heels.
- Keeping your knees together, lean backwards. Place your hands on the floor behind you for support.
- You’ll feel a stretch along your thighs into your knees.
If you find this position too challenging, place a pillow between your buttocks and feet.
- Intensify the stretch by leaning closer to the floor, but only go as far back as feels comfortable.
If you are very flexible, try leaning all the way down until your upper back is on the floor. Make sure your knees stay together and on the floor.
- Pull your belly button in to keep yourself from going into a hollow back.
- Hold for 2 minutes and slowly sit up.
Exercise 5: Neck & Shoulder Stretch
- Sit back on your heels with your back straight.
- Place your hands on the crown of your head and pull your chin into your chest.
- Bring your elbows forward and pull them towards the floor.
- Make sure you keep your shoulders down.
- You’ll feel a stretch along the back of your neck into your shoulder blades.
- Intensify the stretch by pulling your head further down.
- Hold for 2 minutes.
- Slowly release the stretch and finish.
Your Exercise Plan.
If performed regularly, our fibromyalgia exercises can help reduce stress and improve your symptoms. We suggest performing our routine 6 days a week, leaving one day for rest.
Sources & Studies
- ↑1 Clauw D. J. (2014). Fibromyalgia: a clinical review. JAMA, 311(15), 1547–1555. https://doi.org/10.1001/jama.2014.3266.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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