Self-Management Tools
FM Modifications:
Do not hold f lexibility poses
longer than 10-seconds. Instead,
alternate limbs when possible,
and perform several shorter
poses. Eliminate movements
that can trigger a spasm; for
example, switch to a mat to support overhead stretches. NOTE:
A percentage of persons with FM
are hypermobile. In this case,
copy the stretch when modeled
correctly instead of moving until
a stretch is felt. The benefit is
still there, even if the body’s
feedback is not. *A Full body
f lexibility DVD, “Stretch and
Relaxation” is available through
the Fibromyalgia Information
Foundation.
D. FLEXIBILITY Gradually
work up to 20 minutes
Purpose:
Adding R ange of Motion
(ROM) and improved f lexibility to tight muscles works in
conjunction with alignment
awareness to decrease abnormal posture.
Sample – Standing or Seated
Hamstring Stretch:
Stand or sit tall, maintaining
good postural alignment.
E. RELAXATION 10+ minutes
Purpose:
There is increased sympathetic
nervous system activity due to
heightened pain levels in FM. Relaxation techniques are valuable
for reducing the resulting stress
response.
Sample:
Find a quiet location where
you can be undisturbed for
10 minutes.
1.
2.
1.
Place one leg forward, touching the heel down to the
floor.
2.
3.
Slowly hinge forward from
the hips, keeping the back
very flat and shoulders back and
down.
3.
4.
4.
When a light tugging sensation starts at the back of the
thigh on the extended leg, hold
that position.
5.
Take full breaths and use
the exhales to relax the rest
of the body. Look for a release or
easing sensation in the back of
the thigh..
6.
After no more than 10 seconds, repeat on the other leg.
18 Fibromyalgia & Chronic Pain
Life
mat.
Sit on a chair or go to the
f loor on a comfor table
Soften the belly throughout the session and allow it to r ise gently with each
inhale.
For each exhale, allow the
breath to flow out with an
easy “relaxing” sigh.
FM Modifications:
Exhalations are a relaxation
trigger. *Recorded relaxation
sessions are available through
the ‘Stretch and Relaxation’ and
‘Yoga and Pilates for Chronic
Pain’ DVD available through the
Fibromyalgia Information
Foundation.
Winter 2014
Final Thoughts
This and two upcoming exercise
programs are designed to promote health for those with FM,
not train for athleticism. Accept
that fluctuations will be part of
a process that involves flares
and remissions. The final key is
remembering that those with
chronic pain do not need to train
hard, but do need to train consistently in an appropriate format
to achieve and maintain our best
possible state of well-being.
*Specialty exercise videos
produced by FIF that include
the principles outlined in this
article can be purchased online
at: www.myalgia.com
Janice H. Hoffman, Clinical Exercise Specialist, became an American
Council on Exercise faculty member
in1996, providing ACE Fitness Leadership and exam preparation regional
trainings in the U.S. Northwest. In
2011 she was diagnosed wit