ProHealth health Vitamin and Natural Supplement Store and Health
Home  |  Log In  |  My Account  |  View Cart  View Your ProHealth Vitamin and Supplement Shopping Cart
800-366-6056  |  Contact Us  |  Help
Facebook Google Plus
Fibromyalgia  Chronic Fatigue Syndrome & M.E.  Lyme Disease  Natural Wellness  Supplement News  Forums  Our Story
Store     Brands   |   A-Z Index   |   Best Sellers   |   New Products   |   Deals & Specials   |   Under $10   |   SmartSavings Club

Trending News

Relief for IBS, Colitis, Crohn’s And More

B Vitamins May Protect Against Damaging Effects of Air Pollution, and Improve Cognition and Psychiat...

Restless Leg Syndrome (RLS) - are you running a marathon each night?

Can Magnesium Relieve Your Tinnitus?

Resveratrol Proven to Slow Brain Aging

Cassia Bark Oil: Why It's Valuable in Traditional Chinese Medicine

Hormone replacement therapy associated with lower risk of dying over eight year follow-up period

Fruits and vegetables' latest superpower? Lowering blood pressure

Neroli Oil: The Pleasantly Fragrant Citrus Oil

Prenatal vitamin D could help prevent autism in children

 
Print Page
Email Article

Just Do It - Right. A Fibromyalgia Patient Guide to Exercise

  [ 368 votes ]   [ Discuss This Article ]
By Author: Sharon R. Clark, Ph.D., FVP • www.ProHealth.com • April 1, 1997


Exercise is a crucial component for managing Fibromyalgia. There are many benefits to exercise. With exercise you can improve flexibility, endurance, strength, and the ratio of fat to muscle in your body.

How to Get Started and Know You Are Doing it Right

If you have someone available who understands Fibromyalgia and can assist you in designing an exercise program, use them. A knowledgeable person can help you learn to use different muscle groups, lightening the burden on more painful muscles.

After you have established a gentle stretching program, start an endurance program such as walking. Begin your walking program by increasing the amount of walking that you do in a day. Start by increasing by 3-5 minutes, then 5-7 minutes and then 7-10 minutes. Once you have increased by 10 minutes a day, start a second session at 3-5 minutes and repeat the increasing exercise times. Try to build up to three separate 10 minute walks per day, On bad days back off to fewer minutes, and do not try to make up for the lost time on your good days.

Minimize the Amount of Eccentric Work

One way to picture how to decrease eccentric work is by thinking of the hoop skirts that were worn years ago. The waist was the smallest part of the hoop and then the hoop became larger until the bottom. Now picture that you have the hoop's waist of the hoop at chin level.

Any activity with your arms needs to be done inside the hoop. To minimize the eccentric work of your lower body, you will need to take smaller steps when walking downhill and downstairs. Remind yourself to stay inside the hoop.

It is also important that you not continue to hold a muscle in a contraction. There are two pointers for this. First, take a break from any activity every 20 minutes. This may be as much as doing a different activity or as little as a two minute stretch break. Second, pause between repetitions of the same activity. For example, if you are putting several things into a cupboard, instead of a steady 1-2-3 activity, do a 1 slight pause, 2 slight pause, 3 slight pause, etc. Both of these will give working muscles a break.

Find your Center
If we support ourselves in the middle of our trunk, the upper and lower backs do not have to work so hard to compensate for our posture. In order to find your center:

Stand with your feet about shoulder width apart, both heels flat on the floor.

Gently rock forward. As you come forward, you will get a sensation of becoming "heavier" and a bit off balance.

Rock back, feet the point where you seem lighter and in balance. As you continue backward, you will notice that you become heavier and unbalanced.

Now rock forward to the point where you feet balanced. This is your center.

Try keeping your posture such that you stay in the centered position.

Check Your Posture
Be certain that you are centered. Now get those shoulders down.

Drop shoulders down and pretend you have a weight on the backside of your underarm.

Gently squeeze your shoulder blades together. This will keep the shoulders down and back.

Once you have the shoulders down and back, release the tension of squeezing them together while maintaining the posture.

Keep your head over your trunk.

Goals with Exercise

Set your own personal goals and share them with someone else. Decide if you want to exercise alone or with someone else. Your goal with exercise will be to make progress, not perfection. You 'll have slips and slides, and it is important that they not lead to a crash.

Record keeping will help you know how you are progressing in your program. Remember to be gentle and treat yourself as you would a good friend.



Post a Comment

Featured Products From the ProHealth Store
Optimized Curcumin Longvida® Vitamin D3 Extreme™ Mitochondria Ignite™ with NT Factor®

Looking for Vitamins, Herbs and Supplements?
Search the ProHealth Store for Hundreds of Natural Health Products


Article Comments



Be the first to comment on this article!

Post a Comment


 
NAD+ Ignite with Niagen

Featured Products

Ultra EPA  - Fish Oil Ultra EPA - Fish Oil
Ultra concentrated source of essential fish oils
Optimized Curcumin Longvida® Optimized Curcumin Longvida®
Supports Cognition, Memory & Overall Health
Mitochondria Ignite™ with NT Factor® Mitochondria Ignite™ with NT Factor®
Reduce Fatigue up to 45%
Vitamin D3 Extreme™ Vitamin D3 Extreme™
50,000 IU Vitamin D3 - Prescription Strength
Ultra ATP+, Double Strength Ultra ATP+, Double Strength
Get energized with malic acid & magnesium

Natural Remedies

Live Without Anxiety or Stress Live Without Anxiety or Stress
Vital Molecule Increases Cellular Energy and Improves Cognitive Function Vital Molecule Increases Cellular Energy and Improves Cognitive Function
Aching Muscles? Top 10 Nutrients to Take Back Your Life Aching Muscles? Top 10 Nutrients to Take Back Your Life
Coping When Colds or Flu Catch Up with You Coping When Colds or Flu Catch Up with You
Joint Aches May Have Met Their Match in Curcumin Joint Aches May Have Met Their Match in Curcumin

CONTACT US
ProHealth, Inc.
555 Maple Ave
Carpinteria, CA 93013
(800) 366-6056  |  Email

· Become a Wholesaler
· Vendor Inquiries
· Affiliate Program
SHOP WITH CONFIDENCE
Credit Card Processing
SUBSCRIBE TO OUR NEWSLETTERS
Get the latest news about Fibromyalgia, M.E/Chronic Fatigue Syndrome, Lyme Disease and Natural Wellness

CONNECT WITH US ProHealth on Facebook  ProHealth on Twitter  ProHealth on Pinterest  ProHealth on Google Plus

© 2017 ProHealth, Inc. All rights reserved. Pain Tracker App  |  Store  |  Customer Service  |  Guarantee  |  Privacy  |  Contact Us  |  Library  |  RSS  |  Site Map