EXERCISES FOR FYBROMYALIGA
Fybromyalgia is characterized by muscle pain, relentless fatigue, disturbed sleep, and feelings of depression among other symptoms. If you experience fybromyalgia, you want to feel better now and every day. By making simple modifications to exercise, you can boost your energy, decrease pain and stiffness, and start to be more active again. As always, check with your doctor before beginning any exercise routine.
It is vital to warm up before beginning any exercise routine to prevent injury. If you have fybromyalgia, the warm up should gently engage the muscles starting from your toes to your finger-tips. Start off with some gentle joint rotations, starting from your toes and working your way up the body. Use slow, circular movements, both clockwise and counter-clockwise until all your joints from toes, ankles, knees, and legs, to hips, body trunk, neck, shoulders, to elbows, wrists, fingers, and knuckles move easily. Be careful not to take the movements to the point of pain. In this case, pain is not gain.
One of the best exercises is stretching. By stretching, circulation is improved to the muscles and joints. This exercise also increases your range of motion so that being active becomes easier over time. Stretching also keep the joints lubricated and send nutrients and oxygen to the muscles. You should take a few minutes to stretch your arms and stretch your legs, especially your calf muscles.
Studies have shown that strengthening exercises that use free weights decrease pain and even reduce depression in people with fibromyalgia. The most important thing about strength training is not the weights but the range of movements you take your muscles through. One bit of caution, get some tips from a fitness center on how to use the weights because if you use them improperly, they can increase your fybromyalgia pain.
If the strength training is too painful, see about trying some isometric exercises. Isometrics involve tensing the muscle without any visible movement. With these, you can do chest presses and shoulder extensions. If you have trouble with these, ask a fitness expert for advice.
ICE IS YOUR FRIEND
When it comes to fybromyalgia, ice may give relief from the pain. Cold compresses can ease swelling by constricting blood vessels and these may numb the deep muscle aches of fybromyalgia.
HOW MUCH IS ENOUGH
Research shows that exercising two times a week for about twenty five minutes can really improve symptoms for those suffering with fybromyalgia. If you’re just starting out with exercise for the first time, choose a low-to-moderate intensity exercise such as walking, swimming, water aerobics, using a kickboard in a pool, yoga, tai chi, or biking. Start slowly and gradually increase the duration and intensity as you are able.
There are many daily activities and chores that are themselves some type of exercise. Participating with children, mopping the floor, washing windows, mowing the yard, and gardening can help increase fitness and reduce fibromyalgia symptoms.
As you can see, exercise is a great way to boost energy, ease pain and stiffness, and achieve overall health. There are many great, gentle exercises that can be done for this condition. Choose one or many to relieve your symptoms and feel better today.