Stretching Exercises For Fibromyalgia To Help Relieve Pain

stretching exercises for fibromyalgia

Stretching helps boost blood circulation, which eases stiffness and tenderness of your muscles, two of the most common symptoms of fibromyalgia. Moreover, stretching can also help to boost your coordination and stability. Here are some stretching exercises for fibromyalgia to help manage and improve pain.

Side Bend

Simply stand on your feet, shoulder width apart and inhale. Bend slowly to the right and stretch your left arm overhead while resting your right hand on your right thigh. Hold for one second and return slowly to upright position. Repeat the same exercise in opposite direction.

Shoulder Rolls

Stand with your shoulders relaxed, while both arms are on your sides. Straighten your body and slowly roll your shoulders up going towards your ears then backward. Relax your neck and then gently roll your shoulders forward in order to return to the starting position. Do ten repetitions of this exercise.

stretching exercises for fibromyalgiaHuggers

Stand with your feet shoulders apart and your arms open wide, both stretched out as if asking for a hug. Then, slowly wrap your arms around your upper back in a hugging motion, with your right arm above the left. Extend your arms as far as you can and hold for a few seconds. Repeat the steps with your left arm above your right arm. Do ten repetitions of this exercise.

stretching exercises for fibromyalgia

Downward Facing Dog

For this exercise, go down on your hands and knees on the ground. Your hips should be in line with your shoulders and knees and hands. Slowly pressing through your hands, lift your knees gently off the ground and straighten your legs, while pushing your butt into the air at the same time.

stretching exercises for fibromyalgia

Kneeling Triangle Pose

Step your left foot forward and then bend both your knees into lunge. Slowly lower your right knee towards the ground, keep your left knee right above your ankle. Gently raise your left arm over your head. Then bend towards the right and touch your right hand into the ground, allowing your side to stretch. Hold on for up to ten seconds before you return to the start.

These stretching exercises for fibromyalgia, when done regularly, help to relieve muscles stiffness and pain. If you find that any of the moves above is uncomfortable for you to do, do not force yourself. Approach a professional trainer to avoid any injuries.

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6 Comments

  • I am disabled without having the extra Fibro diagnoses on top & the stretching exercises though beneficial would have me on the floor if I even attempted them, can you therefore also do some exercises suitable for people like me or that are in wheelchairs etc… as I’m sure this would help all Fibro sufferers

    • I don’t know if you can access the NHS website but if you look under fitness and then yoga and Pilates they have a selection of exercises to suit your needs

  • Except for exercises 2 and 3 these are not an option. I’m 70 years old and have had fibromyalgia for 31 years. I’m also diabetic . My back is one of my major issues and especially in the last few years has progressed so that even walking is a huge issue. I used to walk my dogs and several foster dogs twice a day. I no longer foster as I have moved into an apartment and had to rehome my own dog. I was not able to walk them anymore, it wasn’t fair for them. I miss walking and hope to us some of the equipment in the gym in my apartment block. Those exercises you showed would just. Ever happen.

  • I’ve tried all of these but I’m always hurting.I also have Osteoporosis and I have an artificial hip replacement. I’ve gone to PT 3X and I just feel more pain.

  • I agree with all of the other people who have spoken about the various stretching exercises that they have been trying to continue for years to see if it will help their fibromyalgia pain issues. I have taken PT for at least 15-20years, participated in several sessions of warm water aqua aerobics,followed through with my home health exercises, walked my dog and was even an OTR/L as a professional therefore;knowing the importance of exercise and using my knowledge of UE exercises but I can’t stop the pain or advancement of the fibromyalgia which I find terribly frustrating and depressing.

  • Jeanne F. You sound like a fighter and I don’t know how old you are but don’t give up. I’m 70 and I think I’m just waiting to die. I used to be active but now I feel less pain laying in bed or sitting with the puppies. I have Fibro all over and a bad back and I just need to get involved with my craft room again. Anything to get my mind off my pain . Good luck andprayers for everyone.

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