Fibromyalgia makes it difficult for you to move, but exercise may diminish symptoms associated with this musculoskeletal disorder. Officials estimate that fibromyalgia affects about 5 million Americans but, according to the American College of Rheumatology, prevalence may be even higher in patients suffering the muscular pain and fatigue from fibromyalgia secondary to other diseases. Research has shown exercise to improve the outcomes for people with fibromyalgia, according to the Centers for Disease Control and Prevention.
Range of Motion
Doctors characterize fibromyalgia by pain, intense fatigue and weak muscles. Various exercises address the individual symptoms in different ways. Perform range-of-motion exercises to gently stretch muscles before engaging in more vigorous exercise, or when you have localized pain and stiffness, like in your neck or arm.
Seated
You can perform some exercises sitting in a chair, while always maintaining proper posture. Touch your chin with your fingertips and then pull your chin straight back away from your fingers to stretch the muscles in the back of your neck. Another exercise requires you to bend your neck to one side, bringing your ear close to your shoulder. Hold the position for two to three seconds and then raise your head to its normal position and repeat two to three times on each side. Perform arm circles while in a seated position when pain prevents you from standing. You can even do leg exercises while sitting in a chair. Perform a quadriceps-strengthening exercise by extending one leg and straightening your knee. Point the toes of that leg toward the ceiling and tighten your thigh muscles above the knee.
Standing
Keep your hip and leg muscles in shape with standing exercises. Stand with your feet shoulder-width apart and move your hips in a clockwise circle and then a counterclockwise circle several times. To perform toe around the clock, stand with your feet together or slightly apart and then point the toes of your right foot at the 12, 3 and 6 o'clock positions, and then point the toes of your left foot at the 12, 9 and 6 o'clock positions.
Aerobic
A study by Lapeyronie Hospital in Montpellier, France, found enough evidence to support the inclusion of aerobic exercise in multidisciplinary management of fibromyalgia. Aerobic exercise, like running or dancing, reduces the risk for tiny injuries to muscles that may lead to major pain later. Include aerobic exercise like swimming to help you sleep at night. Engage in exercise that raises your pulse, like bicycling and jogging, to release pain-killing endorphins.
References
- "Arthritis and Rheumatism"; Estimates of the Prevalence of Arthritis and Other Rheumatic Conditions in the United States; Reva C. Lawrence, et al.; January 2008
- Centers for Disease Control and Prevention; Fibromyalgia; October 2010
- "Rheumatology International"; Aerobic Exercise in Fibromyalgia: A Practical Review; E.N. Thomas, F. Blotman; March 2010
