If you are anything like me, exercising when you are in pain is the last thing you want to do. However, over the years I have learned that without incorporating exercise into my daily routine, I experience more pain. Even while sitting, I am constantly adjusting positions to keep my body from having a "pain freeze", which is what I call the body's stiff and sore reaction when arising from sleep or sitting too long.
My daily exercise program consists of stretching and aerobics. For stretching I use yoga positions after a warm shower or bath in the morning. The warmth of the water loosens the body and makes stretching less painful. If I am pressed for time in the morning and have to delay yoga, I use a large heating pad to warm my body before stretching. I purchased a 2 foot heating pad and it great for relieving aches.
Most exercise programs recommend warming up before you start any exercise program and slowly working into a routine. I think this advice is very important for those of us experiencing chronic pain. A couple minutes a day is beneficial. Above all, listen to your body. If it is too painful, ease back on a particular movement or remove it from your routine. Also, focus on your breath; make sure that you are taking in deep nourishing breaths. I used to hold my breath during yoga positions. Allowing your breath to flow in and out alleviates body tightness.
Stretching
Yoga (originating from India) is a type of meditation, which joins physical and mental disciplines together, which involves certain postures, controlled breathing, and mental focus. One website recommends Viniyoga or Hatha yoga exercises for those experiencing Fibromyalgia.
I was familiar with yoga and had determined that it was something that I could not do. However, a Physical Therapist and yoga trainer at a clinic I frequented felt it would help me. When he suggested incorporating yoga into my day, indescribable and frightening images entered my mind. What I did not know is that there are variations for each position. I was taught 8 different positions that were customized to my ability. I practiced each day until I reached 20 minutes per set; never pushing myself beyond what I was able to do comfortably. I was really impressed by how much better I felt in body, mind, and spirit.
People who experience chronic pain will recognize the benefits attributed to yoga from the list below:
- decreased muscle pain
- increased muscle strength
- greater endurance and stamina
- mood regulation and relief of depression
- improved sleep
- improved concentration
Tai Chi is an ancient Chinese form of martial arts, which reportedly was used to train for strength, balance, flexibility, and speed. Tai Chi is also attributed with the same benefits as yoga. My experience with Tai Chi has been watching others and trying to follow a video. I have not received any personal training. Tai Chi movements can also be adjusted to fit each person's ability.
The thing I love about both of these exercises is that they can be done at home without any special equipment and appear to bring benefit to one's entire being. All that is required is loose clothing, patience with self, and willingness to continue. I would highly recommend beginning with personal instruction to learn correct form.
I recommend taking a few minutes to stretch throughout your day. Reach your arms up above your head as if touching the ceiling; slowly tuck your chin to your chest and roll your body down as if you were going to touch your toes, then allow your head and arms to hang loosely; cross your arms in front of your chest as if your were giving yourself a big hug. If you feel a lot of pain while stretching; pull back on the stretch a bit. Next time you may be able to stretch further.
Aerobics
Swimming is a great full body aerobic routine for those experiencing Fibromyalgia. Some communities have aquatic centers, which teach water aerobics that are designed for those experiencing chronic pain. Community centers, YMCA, colleges, and local schools may also offer programs.
Walking is also good. You can swing your arms and even march part of the time. If you are a fair weather walker, Leslie Sansone has several DVDs for in door walking routines. I have also walked inside a covered mall.
I experience neuroma in both feet and never know when it will flare up. Therefore, most of my aerobic routines are enjoyed inside my home. Using indoor programs at home allows me the freedom to pause at anytime, work at my own pace, eliminates the energy of preparing to go out, and driving myself to and from. I have a mini indoor trampoline, which is great for low impact jogging. Recently, my husband and I purchased an adjustable elliptical machine, which I use on the lowest setting. I began at 5 minutes and continue to add minutes. At this writing I can comfortably do 15 minutes per set.
"The Oregon Health and Sciences University has specific Fibromyalgia videos available":
- Stretching and Balance
- Stretching and Relaxation
- Aerobics
To my knowledge there is not an exercise routine that works for all. Fibromyalgia is unpredictable and experienced differently by each person. From years of experience and research, the best advice I can give is to continue to pursue what works best for you.
In Support of You Living Your Best Life with Fibromyalgia,
Mel
Mel is a certified professional life coach, creator of ValuableYou Life Coaching, meditation leader, and assistant trainer for the on-line Art and Science of Coaching. Much of her work is global via telephone and internet. Her web site is valuableyou.com valuableyou.com.
Resources:
fibromyalgia-symptoms.org fibromyalgia-symptoms.org
myalgia.com myalgia.com (Oregon Health Sciences University)
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