Claudia Craig Marek, an FM patient-expert, author of several books and a big proponent of exercise for FM patients, sets down the basic rules of stretching: "The basic rules of stretching are simple. Move slowly and gently, not vigorously or jerkily. When you’ve stretched to the point where you feel gentle pressure you must hold that position for three seconds breathing deeply and regularly. What you’ll do as you progress is hold your stretch longer: first five, then ten, then fifteen seconds, until you work up to thirty seconds each. Start by doing just a few of each stretch, and gradually add to the number that you do. -Longer skeletal muscles need stretching the most.
-Start with three repetitions per stretch and work up to more.
-When your muscles are sore be very gentle and never work through intense pain. If something hurts in a way that you’re not used to, ease back immediately.
-Yoga exercises, which combine deep breathing with gentle stretching, are often very helpful to fibromyalgics." (Source: A Patient-Expert Walks You Through Everything You Need to Learn and Do - The First Year with Fibromyalgia. To purchase, click on the following link: http://www.amazon.com/exec/obidos/ASIN/1569245215/qid=1059085866/sr=2-1/ref=sr_2_1/102-7796424-5131341.)