Fibromyalgia, most common in middle-aged women, is a musculoskeletal condition that causes pain in certain tender points of the body. The places on the body vary, but may include the neck, back, shoulders, hips, arms, or legs. These tender spots can cause moderate to severe pain. Although no one knows the cause of the fibromyalgia, the pain can be treated in several ways. Getting enough exercise and sleep may help to ease the pain, and certain stretches help as well. Many people experience pain in the upper back area.
Cervical Spinal Flexion Stretch
A flexion exercise movement is one in which you bend forward in order to separate the space between the vertebrae, resulting in less pressure on the nerves in that area. It may be helpful to perform a cervical spinal flexion or neck stretch. To complete the stretch, sit or stand in proper alignment and tilt head forward to look down. You will feel a stretch in your upper back and neck area. Hold this pose for 15 to 30 seconds.
Lateral Flexion Stretch
You may also benefit from a lateral flexion stretch or a side neck stretch. To perform this stretch, sit or stand with proper alignment and slowly and gently tilt your hear to either side. You should feel the stretch in the side of your neck and upper back in the trapezius area. Hold this position for 15 to 30 seconds and release.
Upper Back Stretch
An upper back stretch can also be performed to treat pain related to fibromyalgia. Simply stand or sit with proper alignment while holding your hands clasped together directly in front of your body. Allow your shoulders to round forward. While holding the stretch for 15 to 30 seconds, you may feel your shoulder blades pulling apart. Stretching the upper back in this manner can improve flexibility and increase soft tissue in the back while reducing stiffness and improving range of motion.
Deltoid Stretches
To complete a frontal deltoid stretch, sit or stand in proper alignment while gently pulling your arm in front of your body with your opposite hand at your wrist. Keep your shoulders pressed down while executing this exercise. Hold the stretch for 15 to 30 seconds and release. To perform the deltoid stretch in back, sit or stand in proper alignment and gently pull arm in the back of your body with your elbow either bended or straightened holding your wrist with your opposite hand. Keep your shoulders pressed down during this stretch and hold for about 15 to 30 seconds. Complete the stretch on both sides.
Ball Stretch
A stretch on a stability ball may also be beneficial for back pain originating from fibromyalgia. To perform this exercise simply lie on your stomach on a large stability ball. Allow your body to curve to the shape of the ball. Hold the stretch for 15 to 30 seconds. You should feel your shoulder blades separate, relieving pressure on some of the nerves in that area.
Forward Lat Stretch
A forward lat stretch may also improve pain tolerance. Bend forward with one hand over the thigh while contracting your abdominals for support. Reach your opposite arm forward and to the diagonal across your body while keeping your spine flexed. Hold the stretch for 15 to 30 seconds. Repeat this stretch on the opposite side.
References
- "National Institute of Arthritis and Musculoskeletal and Skin Diseases "; Back Pain
- "Personal Fitness Training: Theory & Practice"; Yoke, M. M., & Gladwin, L. A.; 2006
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