Fibromyalgia with its trademark muscular aches, unremitting weariness, troubled sleeping patterns and depressive tendencies – are all commonly diagnosed niggling signs. By doing simplistic exercise changes, one could bolster one’s energy levels, lower pain and rigidity and resume being full of zip.
Crucial Warm-ups
Warming up one’s body prior to exercise is imperative to avert any form of injuries. Warm-ups must ideally commence with mild joint rotating moves beginning with the toe and going upwards. Performing measured spherical moves clockwise and then in the reverse direction till there are smooth movements of all the joints in the body never allowing the rotational moves to the extent of causing discomforting sensation.
Stretching Corresponds to Lesser Injury
Stretching enhances joint and muscular circulation, broadens one’s movement span, lubricating the joints and conveying nutrient and oxygen supply to the muscles.
Calf Stretch-Ups
For doing this, face a surface, placing hands flattened over the surface, one of the feet placed forwards and the other backwards. Put down the heel on the ground, leaning to the front then feeling the strain on the calf and the big-sized tendon that connects the heel bone to the calf muscle (Achilles tendon) at the backside of the ankle. Staying in this posture for half a minute and repeating this move thrice and then reversing the location of the legs and repeating.
Strength Training Exercises
Research reveals that strength training employing free weights lower discomforting pain and minimise depressive tendencies among fibromyalgia sufferers. The movement scope one gets with the manually held weights, pliable hand bands or resistance machine when performed properly are immensely beneficial.
Isometrics
In case normal strength training is excruciating then isometric training is a great means of building muscles. In Isometrics the muscles are tensed with no noticeable movements.
Chest Press
An Isometric chest pressing exercise could be done by placing the arms at chest level, pressing the hands together in clasped position as firmly as possible, holding for five seconds and then relaxing for the same time period. This could be repeated for five times while gradually building to hold the palm-pressing for ten to fifteen seconds during an instant. In case the exercise is causing pain, switching to another exercise with the guidance of an instructor.
Shoulder Extending Exercise
During this form of isometric exercise, stand with the back leaned properly touching the wall, holding for five seconds and then resting, repeating this for ten counts. In case this is causing pain then opt for another exercise with the assistance of an instructor.
Ice Compression
Fibromyalgia pain could be allayed by using cold compression packs that cause constriction of the blood vessels (could feel discomforting initially) help in de-sensitising the deeply-set muscular pain associated with fibromyalgia.
Frequency of Exercise
A number of studies have revealed that fibromyalgia pain could be assuaged by a mere twenty-five minutes exercise done two days in a week. All beginners could start off with opting for less-to- moderate strength exercising like taking a swim, aqua-aerobics, yoga, cycling, tai chi, walking. The strength and the time period of exercise could be eventually increased.
Daily Chores
Specialists believe that day-to-day activities and domestic tasks like playing with children, sweeping or cleaning the ground, gardening activities, trimming the lawn all could benefit by keeping one fit and lowering fibromyalgia signs.
Yoga for total mind-body workout
The poses incorporated in Yoga facilitate one to stretch, meditate and exercises all of which are helpful in allaying any forms of pain and ache related to fibromyalgia and rev up one’s fitness levels.
Gentle/ deep Viniyoga
Viniyoga when moderately performed integrate s deep breaths alongside gently stretching one’s body.
Qigong Healing
The conventional Chinese form of exercise that merges meditating, dancing, moves and breath exercise that aids in improving energy levels, lowering weariness and allays pain.
Tai Chi
Tai Chi – a form of meditational movement that lays key emphasis on relaxing the body using vivid, sinuous motions rather that vigorous moves all intending to harmonise the yin and yang forces.
Dry /Damp Heat compresses
Heat compresses could be applied prior to and following an exercise session to allay aches and rigidity. Heat applications also bolster the system’s self-curative power, facilitates dilatation of the blood vessels, stimulation of blood circulation, lowering muscular cramps and modifying the feeling of pain.