Fibromyalgia is a horrible disorder that causes pain to joints, muscles, ligaments and tendons. The pain is often concentrated in the back of the head, neck, elbows, shoulders, knees and hip joints. When pressure is applied to the sore areas, pain intensifies. Some fibromyalgia sufferers are effectively incapacitated, forced to live life in almost constant pain. The cause of the disorder is unknown, but genetics and heredity are the most likely culprits. About 2 percent of Americans suffer from fibromyalgia, according to FamilyDoctor.org, the website of the American Academy of Family Physicians. There is no cure, but stretching and exercise are strongly recommended to ease the symptoms and increase flexibility.
Benefits
Stretching helps to elongate your muscles, which in turn can relieve stiffness and pain. It also increases flexibility. By working joints towards their full range of motion, your daily activities such as cleaning, driving and shopping will be easier to carry out. Stretching offers a time to relax your body, which can include meditation as well. Finally, stretching may help you sleep better.
Types
Four types of stretches may be utilized by fibromyalgia patients. Passive or relaxed stretches allow you to stand or sit in a relaxed position for 10 seconds. It is an excellent way to relieve muscle spasms. Isometric stretches are also a relaxed form of stretching. Without moving, you clench a muscle for a few seconds, which helps increase muscle strength and stamina. A third form of stretching is active stretching. For example -- bring your knee as far as comfortably possible towards your chest without using your hands. Hold for 10 seconds. Active stretches will help improve muscle strength and flexibility. Dynamic stretching moves the body slowly so joints reach their full range of motion. For example -- extend your leg as far as it will go without forcing it or bouncing or violently swinging your body.
Stretching and Exercise
Once you have established a beneficial stretching routine, you may be ready to move on to more active workouts, which can greatly improve your symptoms. Low impact exercises are recommended, such as walking, swimming and riding a stationary bike. Yoga and tai chi also are beneficial for many fibromyalgia patients. But don't forget to stretch before exercising. Be sure to consult your doctor before you start an exercise program, since it needs to be tailored to the individual patient.
Considerations
Fibromyalgia patients should avoid some forms of exercise. Any stretching or exercising that involves jumping up and down is not recommended. To derive the full benefits of stretching, do so on a daily basis. As the website Fibromyalgia Symptoms puts it, stretching exercises should be "as integral as brushing your teeth." Some of the benefits from stretching are emotional. Fibromyalgia patients often become listless and depressed. Stretching not only can improve physical symptoms, but the release of endorphins can improve your mood. In addition, stretching and exercising gives you a measure of control over your condition. Some fibromyalgia sufferers have totally eliminated pain through stretching and exercising.
