Gentle Stretches for Fibromyalgia Can Relieve Pain
Stretching is nothing but elongation of the muscle fibers
giving more range of movement and flexibility. Gentle stretches for fibromyalgia is one of the best exercises used to
manage fibromyalgia syndrome. But it should be done very slowly and properly in a controlled manner (relax and breathe
deeply). A licensed physical therapist can prescribe the correct exercises for your symptoms.
While stretching you should progress in a gradual pattern so that you don’t end up in muscle cramps. If possible
each stretch has to be done for a minimum of 20-30 seconds to get better results. By doing so you will get reach 70-80% of the
trigger points and obtain tender point pain relief.
Stretching exercises will result in better sleep, reduced anxiety, improved irritable bowel syndrome and in
reducing depression. There is no side affect in using this technique. Exercises also warm up your muscles to achieve a nice,
elongated state. Many physical therapists use a pilates machine to help the fibromyalgia patient perform the stretching
exercises.
To get better results from stretches, do it in the morning in a hot shower, a sauna or hot tub, or after a hot
bath. Relaxing after your stretches is a must. To do that breathe slowly and deeply and while you exhale let your muscle gently
stretch to a comfortable point. Kindly note that you should not push yourself, as you can injure your muscles. Slowly breath and
relax to stretch your muscles. For a minute, hold your muscles in one position as long as you feel good and then relax yourself.
Stretching your muscles above your comfort level is not good for fibromyalgia. Gentle stretching at your comfort level will help
to relieve muscle tension and spasm. The degree of soreness reduces as your body adjusts to the routine.
Yoga is an excellent exercise for fibromyalgia as it consists of controlled positions. At first, you will
find it difficult to get into many of the positions, but with consistency, you will slowly adjust and find you are able to do
more. Since there is no pushing and pulling on the body as with many machines with weights, you will find your body
adapting much faster to the movements with less after affects the next day.
Yoga is the perfect exercise to try after you begin gently stretching your muscles. You can find yoga
classes in your community centers and at specific yoga retail business outlets in your area. Gentle stretches for
fibromyalgia is a proven management treatment.
Fact Diet - A diet full of fruits
and vegetables may supply your body with antioxidants, which are known to be useful for protecting your tissues and to minimize
the development of "other" sources of pain. Irritable bowel syndrome and acid reflux are both common in people with fibromyalgia,
so it is wise to avoid foods that irritate these conditions. ~ Fibromyalgia Network
