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Last updated 22/03/2022 by The pain clinics - Interdisciplinary Health

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 (Lambert seats) and Viken (Eidsvoll Sound og Raw wood) our clinicians have a uniquely high professional competence in the assessment, treatment and rehabilitation training of chronic pain. Click on the links or here to read more about our departments.

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

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

Click on the image above to read the article.

1. Relaxation: Breathing Techniques & Acupressure

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 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

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.

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

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 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

Compression Noise (such as compression socks that contribute to increased blood circulation to sore muscles or specially adapted compression gloves against rheumatic symptoms in the hands)

Soft sooth compression gloves - Photo Medipaq

Click on the image to read more about compression gloves.

Mini tapes (many with rheumatic and chronic pain feel that it is easier to train with custom elastics)
Trigger point Balls (self-help to work the muscles on a daily basis)
Arnica cream or heat conditioner (several reports of improvement in use)

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.

(Click here to share)

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 Lambert seats) and Viken (Raw wood og Eidsvoll). Our skilled therapists look forward to hearing from you.