Stretching for Fibromyalgia

Compared with aerobics and strength training, less research has been done on the benefits of stretching for people with fibromyalgia. But some findings do suggest that stretching exercises, including those used in physical therapy and yoga, may help improve fibromyalgia symptoms, such as reducing overall stiffness, improving muscular flexibility, and enhancing well-being.

You don’t have to break out in a huge sweat from hard Exercising to be useful for fibromyalgia. The Mayo Clinic states that activities as simple as stretching, relaxation exercises, and even good posture can make a big difference in easing pain.

Stretch gently, and never stretch to the point of physical pain. Holding light stretches for up to 60 seconds when possible can offer the most benefits.

How Often?

Prevention.com recommends stretching at least once a day to help increase flexibility, loosen tight, stiff muscles, and improve range of motion—the combination of which will help ease everyday movements, like looking over your shoulder or reaching for a can on the top shelf of your pantry.

When to Stretch?

Stretch to cool down, not warm up. The best time to stretch is after some form of light warm-up exercise, says Iversen; you could hurt yourself trying to stretch cold muscles. Start by positioning yourself until you feel a slight stretch in the muscle, then hold the stretch for a full minute for the most benefit.

How to Warm Up?

According to injuryfix.com, A safe warm up for a fibromyalgia or a CFS sufferer might consist of a brisk walk or a short swim. The warm up should not last more than 10 minutes and it shouldn’t be overly strenuous, especially if the individual’s level of fitness is relatively low or severe pain is experienced.

Importance of Breathing

Again, injuryfix.com says it is important to concentrate on breathing while stretching as many individuals have a tendency to hold their breath and often they don’t even realize they are doing it. Unfortunately holding the breath can cause the muscles to tense up and trying to stretch tensed muscles will, more often than not, lead to injury, especially in fibromyalgia sufferers who already have tense and painful muscles. Holding the breath also limits the amount of oxygen and nutrients reaching the muscles and if this anaerobic state continues for any significant length of time, the muscles will build up lactic acid and become highly painful, which is the opposite of what stretching is supposed to achieve.

How Does Stretching Help?

Lisa from releasefibromyalgia.com believes that fibromyalgia is caused by several things, but mostly by fatigued adrenals, by stress chemicals stored in tissues, by an overactive nervous system, by chronic muscle tension and mind anxiety, and by muscles that become so chronically tightened and shortened by all of the above that they are constantly painful.

Warm up Exercise and Stretches

1.)  Ankle Circles:  Lift your feet off the floor and twirl your feet as if you’re drawing circles with your toes.  Continue this for 15 seconds, then reverse direction.  Repeat as desired.

2.)  Foot Pumps:  Keep your heels on the floor and lift the front of your feet toward you as high as possible.  Hold for a second or two, then flatten your feet and lift your heels as high as possible, keeping the balls of your feet on the floor.  Continue for 30 seconds, and repeat as desired.

3.)  Knee Lifts:  Keeping your leg bent, lift your knee up to your chest.  Bring back to normal position and repeat with your other leg.  Repeat 20 to 30 times for each leg.

4.)  Shoulder Roll:  Lift your shoulders upward, then pull them backward, downward, and forward, creating a gentle circular motion.  Continue for 30 seconds.  Then reverse direction if desired.

5.)  Arm Curl:  Start with arms on chair rests, bent at a 90-degree angle.  Raise one hand up to your chest and back down.  Alternate hands and continue for 30 seconds.  Repeat as desired.

SEATED STRETCHES

1.)  Knee to Chest:  With both hands clasped around your right knee, bend forward slightly and pull your knee to your chest.  Hold the stretch for 15 seconds; then slowly let your knee down.  Repeat the same stretch with your left knee.  Perform 10 stretches for each leg.

2.)  Forward Flex:  Keep both feet on the floor and slowly bend forward, reaching for your ankles.  Hold the stretch for 15 seconds and slowly return to a normal seated position.

3.)  Overhead Stretch:  Raise both hands straight up over your head.  Use one hand to grab the wrist of the opposite hand and gently pull to one side.  Hold the stretch for 15 seconds and repeat with the other arm.

4.)  Shoulder Stretch:  Bring your right hand over your left shoulder.  Then place your left hand behind your right elbow and gently pull your elbow toward your body.  Hold the stretch for 15 seconds and repeat with the other arm.

5.)  Neck Roll:  Relax your neck and shoulders.  Then drop your right ear to your right shoulder and gently roll your head forward and to the other side, holding each position about 5 seconds.  Repeat 5 times.

Final Thoughts

Although, I am not an expert on stretching, I did read many articles, forums, fb pages and groups and alike  researching this topic. It seems like a valid way to release some stress, strengthen and lengthen your muscles. One thing I have learned is that fibro is a condition that is so different for so many people. Some really might not be able to do the stretches outlined in this article, and that is ok. You know your body better than anyone else does. Take your time, be careful. BUT don’t just dismiss this idea completely without even considering it. Consult with your Doctor, and then try some low impact stretches and see if it helps any of your symptoms.

Have you tried stretching for fibro? Has it helped? Please share your thoughts and experiences in the comments below.

Stay Strong! Don’t Give up, Ever!

Resources: mayoclinic.com/health/fibromyalgia/DS00079/DSECTION=lifestyle-and-home-remedies, prevention.com/fitness/fitness-tips/best-workouts-chronic-pain-and-fibromyalgia/2-stretching, injuryfix.com/archives/fibromyalgia.php, sharecare.com/health/fibromyalgia-treatment/how-stretching-help-fibromyalgia, healingwell.com/community/default.aspx?f=24&m=1607193, eleasefibromyalgia.com/stretching-to-heal-and-reverse-fibromyalgia/#sthash.LhQr91OR.dpuf