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Everyday Flexibility Moves by Janice H. Hoffman

Seated and Standing Exercises for Managing Fibromyalgia pain by Sit and Be Fit
by Mary Ann Wilson
Neck Exercises For Managing FMS

1. Sit with good posture. Touch your chin with

fingertips of one hand. Gently pull the
chin straight back, away from fingertips, keeping
chin level. This gently stretches the muscles on
the back of the neck, and properly aligns the
head over the shoulders. Relax, and repeat slowly
2-3 times. (The movement should be quite small.)

2. Sit with good posture. Bend your neck to the side,

gently bringing your right ear toward the right
shoulder; pause for 2-3 seconds. Slowly return to
the upright position. Repeat 2-3 times on each
side.

3. Sit with good posture. Look slowly over one

shoulder, pause for 2-3 seconds, then return to
center. Repeat 2-3 times on each side.

Arm Exercises For Managing FMS

1. Shoulder Circles: Circle your shoulders slowly shrug them up toward
the ears, back, down, forward and up around again. Circle 2-3
times, ending with shoulders back and down.
2. Pendulum Warm-Up: Sit tall with your spine straight. Place the left
hand on the right thigh for trunk support. Lean to the right side, and
allow the right arm to dangle from the shoulder. Move the arm
forward and back several times. Initiate the motion from the
shoulder. Relax the arm as much as possible and let it move freely.
Move the arm in a circle several times. Reverse the circle.
3. Cross and Open: Arms straight, reaching toward the knees, palms
down, wrists crossed. Uncross wrists, turn palms up, and bring the
hands even with the front of the chair. Cross wrists again, but this
time, open and bring the hands even with the middle of the chair.
Cross wrists a third time, but this time, open and bring hands
toward the back of the chair. Squeeze the shoulder blades together.
4. Forearm twists: Elbows bent at sides, palms up. Turn palms down
then up 2-3 times.
5. Wrist circles: Elbows bent at sides. Circle wrists clockwise and
counterclockwise 2-3 times each.
6. Thumb Mobility: Rub the pad of the thumb back and forth across the
pad of the index finger twice. Repeat the exercise with each finger.

7. Open Like a Flower: Begin with the

palm up, the pads of all 4 fingers
touching the pad of the thumb. Slowly
open the hand 1/2 -way, as though it
were a bud opening into a flower.
Gently close the fingers, then stretch
3/4 open, close, and finally, gently
open the hand all the way up. Return to
the starting position. Repeat 2-3 times
with each hand.
Abdominal Strengthener for Managing FMS
Sit all the way back in the chair so your back is well supported. Take a deep
breath in. As you breathe out, press your lower back into the back of the chair
and tighten the abdominal muscles. (Picture a string pulling your belly button
to your spine.) Relax when you run out of air, and repeat 2-3 times.
Leg Exercises For Managing FMS
Leg Out To Side: Slowly move the right knee and leg out to the side,
away from the left leg. Keep the right ankle directly below the knee.
Move the knee back to the center. Repeat 2-3 times on each side.
Buttock Stretch: Place the left ankle on top of the right knee. Straigten
the spine. Lean forward from the hip, keeping the spine straight.
Stretch gently without bouncing for 10 seconds. Repeat 1 to 2 times
with each leg. Remember good posture. Bend your neck to the side,
gently bringing your right ear toward the right shoulder; pause for 2-3
seconds. Slowly return to the upright position. Repeat 2-3 times on each
side.
Quadriceps Strengthener #1: Straighten the left knee. Flex the ankle,
pointing the toes toward the ceiling. Tighten the muscle on top of the
thigh above the kneecap. Hold for 2-3 seconds. Relax and lower foot to
the floor. Repeat 2-3 times with each leg.
Quadriceps Strengthener #2: Sit at the front of the seat of the chair.
Straighten the right knee, and rest the heel on the floor. Tighten the
muscle on top of the thigh above the kneecap. Hold for 3-5 seconds,
relax, and repeat several times with each leg.
Hamstring Stretch: Sit at the front of the seat of the chair. Straighten
the right knee and rest heel on floor. Place hands on left thigh to
support the weight of the upper body. Keeping the back straight and the
head up, gently bend forward at the hip. You should feel a gentle
stretch in the back of the right thigh. Hold for 10 seconds. Repeat 1-3
times with each leg.
The following exercises are done standing with soft knees straight, but not
locked. Use the back of a chair or other stable object as needed for balance.

Hips Side to Side Stand with feet about shoulder width apart, keeping knees "soft" throughout
the exercise. Shift weight to the right foot, then the left. Move the hips to the
right and left as you shift weight. Both feet remain flat on the floor. Repeat
several times.

Shift the weight to the right foot, but this time, lift the left heel so only your
left toe is on the floor. Alternate several times from the right to the left.
Hip Circles Place feet about shoulder width apart. Keeping the knees soft, move the hips in
a clockwise circle several times. Reverse, moving the hips in a counter
clockwise direction.
Toe Around the ClockStand with the feet together or slightly apart. With weight on the left foot,
touch the right toe in front (12:00), center (starting position), to the side
(3:00), center, to the back (6:00), center, return to stance position. Repeat
several times with each foot.
Mini-Squat Stand with feet together or slightly apart, knees soft. Bend both knees slightly
then straighten. As you straighten knees, tighten the buttock and abdominal
muscles and the muscles on front of thighs (quadriceps). Repeat several times.
Do not allow knees to turn in--keep them aligned over the feet.)
Calf Stretch Stand with feet together, holding on to the back of a
chair. Take a big step back with one foot. Keep both
feet flat on the floor, toes pointing forward. Bend the
forward knee as though you are lunging. (The knee
should be directly over the ankle, not in front of it.)
Straighten the back knee. A stretch should be felt in
the upper part of the calf muscle. Hold for 10 seconds.
Lift the back heel to release the stretch, then stretch
again. Bring the feet together and repeat on the other
side.
Hip Stretch Stand with feet together, holding onto the back of a chair. Take a large step
back with one foot, as in the calf stretch above. The toes of both feet should
point forward, and the trunk should be upright. Lift the back heel off the floor.
Tuck the seat under (pelvic tilt). You should feel a stretch in the front of the
hip of the back leg. Stretch gently for 10 seconds, 1 to 2 times on each side.
Trunk Rotation / Shoulder Stretch Stand with feet about shoulder width apart. Cradle right arm in left arm, left
fingertips behind the right elbow. Raise arms up to shoulder height. Slowly
rotate trunk to the left, lifting the right heel as you turn. Apply gentle pressure
to the right elbow with the left fingertips, and feel the stretch in the right
shoulder. Return to starting position and repeat 2-3 times on each side.
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8 comments:
Enchanted ...
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4/11/09

Leda ...
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4/11/09

Aleka ...
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22/1/10

Leda ...
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http://www.inomyalgia.com/2009/12/blog-post.html
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Leda
I was born-raised and always residing in Athens, Greece. I've made 2 blogs; one
for my beautiful country and one for my "pain in the neck"; fibro that is. I used to
be very active until fibromyalgia came knocking at my door.

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INFORMATION ON FIBROMYALGIA (Science Daily)

-Fibro Pain Linked To Central Nervous System Dysfunction
-F Patients Show Decreases In Gray Matter Intensity
-F Pain Linked To Changes In Brain Molecule
-Biological Link Between Pain And Fatigue Discovered
-Decreased Central -Opioid Receptor Availability
-Accelerated Brain Gray Matter Loss in F Patients: -Premature Aging of the Brain
-Fibromyalgia: No Longer Called The 'Invisible' Syndrome
-Further Legitimization Of Fibromyalgia As A True Medical condition
-Why Don't Painkillers Work For People With FM?
-Restless Legs Syndrome: New Treatment improves sleep

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- Eular-Pare
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-People with Arthritis/Rheumatism in Europe (PARE)
-World Arthritis Today

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-Feathers by Evmorfia
-Know Fibro
-Blog.e-healthgr.com

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