Fibromyalgia is a condition wherein muscles, tendons and joints in all areas of the body experience achiness and pain, according to the Cleveland Clinic. Other symptoms of fibromyalgia may include dizziness, sleep disturbances, headaches, daytime fatigue and feelings of weakness. While the exact cause of fibromyalgia is unknown, stress is considered a likely factor, as well as emotional distress and physical illness. Relaxation exercises can help you reduce muscle tension and relieve stress that may be causing fibromyalgia symptoms.
Aerobic Exercise
Aerobic exercise can help relieve symptoms of fibromyalgia by stretching sore muscles, according to the Cleveland Clinic. Aerobic exercises such as brisk walking, biking and swimming can also help reduce fibromyalgia by way of stress reduction. Because worry over your aches and pain can worsen fibromyalgia, improved physical feelings may reduce stress and therefore reduce symptoms. Perform aerobic exercises in three half-hour sessions a week.
Visualization Exercise
Visualization exercises can reduce stress and alleviate symptoms of fibromyalgia. Take a deep breath, raising your shoulders slightly until you feel muscle tension, according to Prohealth.com. Mentally identify and visualize the muscle tension you're experiencing, starting with your head and descending down your body. Then visualize an infusion of relaxation coming through your body, starting at the top of your head. Visualize this infusion pushing your tension downward through your body until it reaches and exits your feet. Prohealth.com notes that it may take daily repetitions of this exercise for multiple weeks for effectiveness. For best results, practice this exercise many times during the day.
Tai Chi
A study in "The New England Journal of Medicine" found that tai chi may be an effective relaxation and therapy exercise for fibromyalgia. The study, published in August 2010, found that those who practiced the form of martial arts for 12 weeks had significantly lower measurements of pain, fatigue, depression and sleeplessness than those given a stretching regimen, according to the study. These individuals were also more likely to sustain improvements. Tai chi provides relaxation with slow exercises, focused breathing and meditation. You can learn tai chi through educational materials, DVDs or local courses in your area.
Considerations
MayoClinic.com notes that you might experience an increase in symptoms after the first few sessions of aerobic exercise. The site stresses that regular exercise will yield the greatest decrease in symptoms. In addition, MayoClinic.com suggests you keep your activity consistent in intensity, as exerting too much effort can actually worsen symptoms.
Warning
The more you perform relaxation exercises, the better your ability to quickly achieve relaxation and subsequent reduction of symptoms. However, regardless of experience, ProHealth.com warns not to practice deep relaxation exercises during or just before driving or operating heavy machinery, as this puts you at greater risk for accidents or injury.
