Fibromyalgia and Exercise

Gentle Stretching

Stretching should be done before any form of exercise. Chronic pain causes our muscles to shorten and tighten therefore stretching helps to warm up and lengthen our muscles preparing them for activity and lessening the chance of injury. Dr. David L. Phillips gives some excellent pointers on stretching and flexibility. Dr. Mark Pellegrino's brief guide to exercise and fibromyalgia offers helpful guidelines specific to FMers. As a form of exercise stretching can, and should, be done for several minutes every day.

Aerobic Exercise

Everyone's favorite. ;-) Whether inside on a treadmill (unless you're using it for a quilt rack as I am - lol ) - or outside on a flat surface - walking is something many of us can do. Aerobic exercise gets the blood flowing, reduces fatigue, improves sleep and pain control, by regulating the body's own pain-control system, improves stamina and conditioning, and may lessen anxiety and depression - to name just a few benefits. We must avoid high-impact activities such as running, jogging, high-energy sports, and activities involving sustained repetitive motions. This is especially true if you have an overlapping condition called Myofascial Pain Syndrome (MPS) which involves trigger points that can be aggravated by aggressive, repetitive motions. Prevention Magazine's walking program.

Aerobics

Using a stationary bike is also an acceptable form of aerobic exercise. In addition to aerobic activity you may want to try an alternative discipline such as yoga, or tai chi (an execellent article on the benefits of this discipline).

Hydrotherapy - Warm Pool Exercises

Hydrotherapy is a form of aerobic exercise that takes place in a pool of temperate water (80 degrees is usually acceptable for most FMers) as cold water causes our muscles to tighten and spasm). This particular type of exercise allows your muscles to relax as the result of the gravity-free environment. Using a flotation device allows you to remain upright while walking or running in the pool.

Pool Exercise Combined with an Education program for Patients with Fibromyalgia Syndrome: A Prospective, Randomized Study, by Kaisa Mannerkorpi, Birgitta Nyberg, Monical Ahlmen, and Charlotte Ekdahl; The Journal of Rheumatology, October, 2000, as presented by the Colorado HealthSite, includes a description of the study program that you can print out and take to your doctor in the hope that a similar program may exist in your area.

Swimming For Strength.

Whichever form of exercise you choose - remember - the key words are low-impact, slow and easy. More is not always better, especially for FMers, and moderation and continuity should be our goal. If you experience a flare-up

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