Exercise

[Marciedog]

I am interested in the best source of exercise for my Fibromyalgia - any references would help please. Thank

Tony

[LoneEra]

Hi Tony

Gentle exercise is generally best, but there are plenty of options:

- Tai Chi

- Yoga

- Pilates

- Walking

- Swimming

- Cycling

- Stretching and using resistance bands

There’s some info on the NHS website: nhs.uk/conditions/fibromyal...

And a video to get you started: nhs.uk/conditions/nhs-fitne...

Obviously, it’s important to pace yourself and build up stamina etc. Going too hard and fast will likely cause issues.

Hope you find something that suits you.

[rosewine]

I use stretching with or without resistance bands and walking. Many have found Tai Chi and yoga help.

[Hazel_Angelstar Administrator FMA UK Staff]

What type of exercise do you like? Did you exercise regularly before fibro?

I use an exercise bike, and also do regular stretches throughout the day

No specific exercise for fibro although low impact is recommended

[releasethemagic]

You will find some gentle stretching exercises here with pictures to illustrate fibromyalgiarugby.files.wor.... They come from an NHS Pain Management programme.

[Cat00]

Before lockdown I'd do as much cardio as I could it was only thing seem to smooth out all my aches and pains. Now I just do weights and some core exercises. Im in more pain now the gym is just and it's SO cold!

[lioncub]

Gentle stretching yoga type exercises. I use Yoga with Adrienne beginners exercises (her own website or YouTube, I don't pay, just use freebies). She says find what feels good which sounds good to me. Dr Steve Hoffman's foam roller exercises for my back and shoulders. Both were recommended by my chiropractor. I also walk the dog and lift heavy objects which is supposed to help the nervous system. Any activity can be seen as exercise e.g. housework and just getting dressed! Just pace yourself and start slow, only increase if you have no reaction after 48 hours. The times I thought I was ok the next day and then it got me the day after.

[557755]

Try yoga for fibromyalgia - Shima Flow Yoga on YouTube. It’s my go to when I start to ache. She has 3 different ones but I start with the longer one. The stretches feel intense but as you hold them for about 7 mins you relax into them. The other 2 are shorter. All free and wonderful!

[aytias]

Through experimentation on my own and in cooperation with my physiotherapist I now follow these rules:- There isn't a scheme that works for everyone. You have to try out a few things and pick up the ones that suit you.

- Having said that, core exercises seem to give a better result faster but they might be difficult to get used to them.

- You start with low impact and build up slowly.

- Yoga stretches are not for everyone. And not all yoga stretches are the same. Just because some people developed them 2000 years ago, it doesn't mean they're suitable for you. I personally avoid any stretch that forces me to fold my back, otherwise I get flares on the quadratus lumborum and my day is wasted.

- Your mood will greatly affect your exercise session. Make sure you find something motivating / engaging / entertaining to listen to or watch while exercising.

- If you're planning on doing high impact exercise, eat a snack before hand that's high on glucose but not fructose. I eat a few tiger nuts. If you're planning on doing endurance, probably avoid any snack.

- Should have been first. If you use a massage tool or tens machine, use it just before the workout. It helps both physically and mentally.

Good luck.

[JayCeon]

I second Hazel's "low impact" - meaning sometimes extremely short stints of 20 seconds. I do mainly back & yoga back exercises in 12x 20'' stints. Hardest for me are long flowing or stretching movements like Tai Chi or Yin Yoga or any other stretching. Easiest: Cycling, coz as Hazel says I've always done that - on good days I can ride as fast as in the good old days and on days I can't walk as fast as my wife any more (often), I take the bike. On good days I also do 4-5 minutes of the 7 minute scientific workout.