Top 5 Exercises For Fibro...

Exercise can be an important part of managing fibromyalgia syndrome. While it may seem counterintuitive to exercise when you are experiencing pain and fatigue, research has shown that regular physical activity can help reduce symptoms of fibromyalgia, including pain, fatigue, and stiffness.

Lie face down with your arms reaching forwards in a "T" position, so that they are stretched out to the sides at 90 degrees to your body.
Keep your head slightly elevated and aligned with your spine.
Your hands should be facing palms down with your fingers extended.
Now tighten your abdominal muscles to stabilise your trunk and slowly raise both arms off the floor no higher than 6 inches and hold for the required time, then slowly lower your arms down to the floor.
Repeat for the desired number of repetitions.
Throughout the exercise, your arms should be fully extended and your trunk and legs aligned.
Perform this exercise in a slow controlled manner and do not jerk the body into the up-position when raising the arms.

Lie on your back holding a stick across your body in each hand.
Bend your elbows so that the stick lies across your chest.
Your arms should be around shoulder width apart, or slightly wider depending on what is comfortable.
Using your unaffected hand to assist the movement, lift the stick directly up into the air above your chest.
Raise the stick up and over your head, aiming to touch the floor above you.
It's ok if your elbows soften a little here.
Control the movement as you slowly lower your arms back down again, and repeat.

Lock your hands together behind your back and push your hands backwards, whilst pushing your chest forwards.
Roll your shoulders back and down as you feel the stretch over the front of your chest and shoulders.

Lie on your back.
Bend both knees and place your feet flat on the bed.
Lift your buttocks from the bed.
Place your buttocks back on the bed.
Repeat this exercise and remember to continue to breathe properly.

Stand with your affected side closest to the wall and place your forearm down a door frame around shoulder height.
Keeping your forearm on the wall, take one step forward on the leg closest to the wall and slowly rotate your chest away until you feel a stretch across your chest.
Be careful not to allow the shoulder to hunch.
Hold this position.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a fibromyalgia syndrome, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.