6 Exercises for Those with Fibromyalgia

6 Exercises for Those with Fibromyalgia

Fibromyalgia is a chronic disorder that causes widespread pain and increased sensitivity in nerves and muscles.

The condition can make regular training incredibly difficult and almost impossible at times - therefore we have put together a training program consisting of 6 gentle exercises adapted for those with Fibromyalgia. Hopefully this can provide relief and help give you a better everyday life. We also recommend training in hot water pool if you have the opportunity to do so.

 

- At our interdisciplinary departments at Vondtklinikkene in Oslo (Lambertseter) and Viken (Eidsvoll Sound og Råholt) our clinicians have a uniquely high professional competence in the assessment, treatment and rehabilitation training of chronic pain. Click on the links or here (in Danish) to read more about our departments.

BONUS: Scroll down to see an exercise video with exercises tailored for those with fibromyalgia, and to read more about relaxation techniques.

 

Also read: 7 Tips to Endure with Fibromyalgia

aches in muscles and joints

 

VIDEO: 6 Custom Strength Exercises for us with Fibromyalgia

Here you see a customized exercise program for those with fibromyalgia developed by chiropractor Alexander Andorff - in collaboration with a physiotherapist and his local rheumatism team. Click on the video below to see the exercises.

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

 

VIDEO: 5 Exercises against Tight Back Muscles

Fibromyalgia involves an increased incidence of muscular pain and muscle tension. Below are five exercises that can help you to loosen up in tight muscles and tense.

Did you like the videos? If you enjoyed them, we would really appreciate you subscribing to our YouTube channel and giving us a thumbs up on social media. It means a lot to us. Thank you very much!

 



Together in the Fight against Chronic Pain

We support everyone with chronic pain in their struggle and we hope you will support our work by liking our site via Facebook and subscribe to our video channel at YouTube. We also want to tip about the support group Rheumatism and Chronic Pain - Norway: Research and news - which is a free Facebook group for those with chronic pain where you know information and answers.

 

More focus should be placed on research aimed at a condition that affects so many - that's why we kindly ask you to share this article on social media, preferably via our Facebook page and say, "Yes to more research on fibromyalgia". In this way one can make the 'invisible disease' more visible.

 

Customized and Gentle Exercise

It is important to know its limitations to avoid "flare-ups" and deterioration. Therefore, it is better to try regular low-intensity training than to take the "skipper's grip", as the latter can, if performed incorrectly, put the body in imbalance and cause more pain.

 

Also read: 7 Known Triggers That Can Aggravate Fibromyalgia

7 Known Fibromyalgia Triggers

Click on the image above to read the article.

 



 

1. Relaxation: Breathing Techniques & Acupressure

Deep breath

Breathing is an important tool in the fight against muscle tension and joint pain. With more proper breathing, this can result in increased flexibility in the rib cage and associated muscle attachments which in turn leads to a reduction in muscle tension.

 

5 technique

The main principle of what is considered to be the first basic deep breathing technique is to breathe in and out 5 times in one minute. The way to achieve this is to breathe in deeply and count to 5, before exhaling heavily and again counting to 5.

 

The therapist behind this technique found that this has an optimal effect on heart rate variation in relation to the fact that it is set to a higher frequency and thus is more ready to fight stress reactions.

 

resistance Breathing

Another known breathing technique is breathing against resistance. This should make the body relax and go into a more relaxed setting. The breathing technique is performed by breathing deeply and then exhaling through an almost closed mouth - so that the lips do not have such a great distance and that you have to 'push' the air against resistance.

 

The easiest way to perform 'resistance breathing' is to breathe in through the mouth and then out through the nose.

 

Relaxation with Acupressure Mat

A good self-measure to calm muscle tension in the body can be daily use of acupressure mat (see example here - the link opens in a new window). We recommend that you start with sessions of about 15 minutes and then work your way up to longer sessions as the body becomes more tolerant of the massage points. Click here (in Danish) to read more about the relaxation mat. What is extra nice about this variant we link to is that it comes with a neck part that makes it easier to work towards tight muscles in the neck.

 

2. Heating and Stretching

back extension

Joint stiffness and muscle pain are often a boring part of everyday life for those affected by fibromyalgia. Therefore, it is extra important to keep the body going with regular stretching and light movement throughout the day - regular stretching can cause the joints to move more easily and the blood to flow to tight muscles.

 

This is especially true for the large muscle groups such as hamstrings, leg muscles, seat muscles, back, neck and shoulder. Why not try to start the day with a light stretching session aimed at the larger muscle groups?

 

3. Comprehensive Clothes Exercise for Whole Back and Neck

This exercise stretches and mobilizes the spine in a gentle manner.

Heel to butt stretch

Starting Position: Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.

Stretching: Then lower your buttocks against your heels - in a calm motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.

How often? Repeat the exercise 4-5 times. The exercise can be performed 3-4 times a day if needed.

 




4. Hot water pool training

hot water pool training 2

Many people with fibromyalgia and rheumatic disorders benefit from training in a hot water pool.

Most people with fibromyalgia, rheumatism and chronic pain have known that exercising in hot water can be more gentle - and that it pays more attention to stiff joints and sore muscles.

 

We are of the opinion that hot water pool training should be a focus area for the prevention and treatment of long-term muscle and joint ailments. Unfortunately, the truth is that such offers are constantly closed due to municipal shortages. We hope that this trend is reversed and that it is again focused more on this training method.

 

5. Gentle Clothes Exercises and Movement Training (with VIDEO)

Here is a selection of customized exercises for those with fibromyalgia, other chronic pain diagnoses and rheumatic disorders. We hope you find them useful - and that you also choose to share them (or the article) with acquaintances and friends who also have the same diagnosis as you.

 

VIDEO - 7 Exercises for Rheumatists

Doesn't the video start when you press it? Try updating your browser or watch it directly on our YouTube channel. Also remember to subscribe to the channel if you want more good training programs and exercises.

 

Many with fibromyalgia are also occasionally disturbed sciatica pain and radiation to the legs. Doing stretching exercises and exercise training as shown below with easy mobilization can lead to more moving muscle fibers and less muscle tension - which in turn can cause less sciatica. It is recommended that you stretch 30-60 seconds over 3 sets.

 

VIDEO: 4 Clothes Exercises for Piriformis Syndrome

Join our family and subscribe to our YouTube channel for free exercise tips, exercise programs and health knowledge. Welcome!

 



6. Yoga and Mindfulness

Yoga Exercises for Stiff Neck

Yoga can be soothing to us with fibromyalgia.

Sometimes the pain can be overwhelming and then it can be useful to use gentle yoga exercises, breathing techniques and meditation to regain control. Many also combine yoga with acupressure mat.

 

By practicing yoga in combination with meditation, you can gradually achieve better self-control and distance yourself from the pain when they are at their worst. A yoga group can also be nice in relation to the social, as well as that it can be an arena for exchanging advice and experiences with different therapies and exercises.

 

Here are some different yoga exercises that can be tried out (the links open in a new window):

5 Yoga Exercises for Hip Pain

5 Yoga Exercises for Back Pain

- 5 Yoga Exercises Against Stiff Neck

 

Recommended Self-Help for Rheumatism and Chronic Pain

Soft sooth compression gloves - Photo Medipaq

Click on the image to read more about compression gloves.

 

Summary: Exercises and Relaxation Techniques for Those with Fibromyalgia

Fibromyalgia can be incredibly troublesome and devastating in everyday life.

Therefore, it is important to know gentle exercises that are also suitable for those with higher pain sensitivity in muscles and joints. Everyone is advised to join the Facebook support group for free Rheumatism and Chronic Pain - Norway: Research and news where you can talk to like-minded people, stay up to date on news about this topic and exchange experiences.

 

Feel free to share in social media

Again, we would like to ask you to share this article on social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with fibromyalgia.

 



 

Suggestions for How to Help

Option A: Share directly on FB - Copy the website address and paste it on your facebook page or in a relevant facebook group you are a member of. Or press the "SHARE" button below to share the post further on your facebook.

 

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A big thank you to everyone who helps promote increased understanding of fibromyalgia and chronic pain diagnoses.

 

Option B: Link directly to the article on your blog.

Option C: Follow and equal Our Facebook page (click here if desired)

 



 

Questions? Or do you want to book an appointment at one of our affiliated clinics?

We offer modern assessment, treatment and rehabilitation for chronic pain.

Feel free to contact us via one of our specialized clinics (the clinic overview opens in a new window) or on vår Facebook-side (Vondtklinikkene - Health and Exercise) if you have any questions. For appointments, we have XNUMX-hour online booking at the various clinics so that you can find the consultation time that suits you best. You can also call us within the clinic's opening hours. We have interdisciplinary departments in Oslo (included Lambertseter) and Viken (Råholt og Eidsvoll). Our skilled therapists look forward to hearing from you.

 

Sources:
PubMed

 

NEXT PAGE: - Research: This is the Best Fibromyalgia Diet

fibromyalgid diet2 700px

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6 yoga exercises for Stress

Yoga against stress

6 yoga exercises for Stress


Stressed Out? Here are 6 Yoga Exercises that can help you relax and reduce muscle tension. Feel free to share with someone with stress.

 

Yoga and yoga exercises can be useful when it comes to relaxation and relaxation in a hectic everyday life. Regular stretching and movement can be a good measure to counteract tense muscles and stiff joints. Try to set aside 20-40 minutes each day for this, then you will be able to notice great progress.

 

1. Sukhusana (Meditation Position)

Sukhusana yoga posture

This yoga posture releases the diaphragm and allows you to breathe with your stomach. Concentrate on relaxing and breathing deeply with your stomach. Take a deep breath through your nose and then breathe out slowly through your mouth. Repeat over 30-40 breaths.

 

2. Ananda Balasana

Yoga Position

A relaxing yoga position that increases mobility in the hip and seat. It stretches and gives more flexibility to especially the lower back. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.

 


3. Uttana Shishosana

Frog position - yoga

A yoga position where you can really release tension and tension. This stretches the entire back from the lower part all the way up to the transition to the neck - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to both lower and upper back. Stand on your knees and let your body fall forward with outstretched arms as shown in the picture - make sure you do this in a controlled, calm motion. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.

 

4. «5-technique» (Deep breathing technique)

The main principle of the first basic deep breathing technique is to breathe in and out 5 times in one minute. The way to achieve this is to take a deep breath and count to 5, before exhaling heavily and again count to 5. The founders of the technique write that this has an optimal effect on heart rate variation in relation to this being set to a higher frequency and thus being more ready to fight stress reactions. This breathing technique can be combined with the yoga position Sukhusana.

Deep breath

 

5. Viparita Karani

Viparita karani

Viparita Karani is a yoga posture that gives the body a well-deserved rest while removing pressure from the neck and back. When doing this exercise, use a yoga mat and a towel for increased hip stability. You find out for yourself how much stretch is right for you - experiment with the distance to the wall and the angle of the legs. Try to keep your legs straight as you let your shoulders and neck sink back toward the floor. Gently pull your neck back and let your arms fall back with your palms up. Hold this position for 5-10 minutes while breathing calmly and controlled.

 

6. Adho Mukha Svanasana

Adho Mukha Svanasana

Effective exercise that releases tension in the neck and shoulders. Stand on all fours and then raise the seat slowly to the ceiling - until you reach the illustrated position. Hold the position for about 30-60 seconds (or as long as you can) and then slowly lower yourself to the ground again. The exercise activates the right structures and muscles around the shoulders in a good way. Repeat over 4-5 sets.

 

These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we think you are good even if you get to do it every other day.

 

How often should I do the exercises?

It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.

 

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.

 

NEXT PAGE: - Pain in the neck? You should know this!

Ask us - absolutely free!

ALSO TRY: - 5 Good Exercises Against Bad Shoulders

Kneeling push-up

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

 

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

TRY THESE EXERCISES ALSO: - 5 Good Exercises Against Sciatica

Reverse bend backrest

 

ALSO READ: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 

DID YOU KNOW: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

Cold Treatment

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Beer - Photo Discover

 

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