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Fibromyalgia Exercises

General Guidelines

  • Use a total fitness program including exercises that improve cardiovascular fitness, muscle strenght, and joint range of motion.
  • Choose activities that you enjoy doing, such as walking, swimming, bicycling, dancing and resistance training.
  • You can exercise during a flare, but reduce the amount of exercise by half, decrease exercise time, resistance, and intensity.
  • Start slowly, doing 5 to 10 min of cardiovascular exercise and using minimal resistance for strenght training exercises.
  • Warm up and cool down at every exercise session.
  • Progress slowly and methodically at your own pace.
  • Employ proper technique, which is critical to safe and effective exercise.
  • Concentrate on maintaining good posture while exercising.
  • Exercise should be fun and social; try to exercise with a friend.
  • Use moderate intensity, which is sufficient to improve cardiovascular fitness, muscle strenght and flexibility.
  • Perform exercises regularly: cardiovascular exercise: 3 to 5 times per week, strenght training: 2 to 3 times per week.
  • Avoid too much exercise - you should feel energized, not exhausted, at the end of an exercise session.

FMS Cardio-Vascular Exercise

Guidelineswalking

  • Monitor your level of effort with the "talk test" - if you cannot carry on a conversation while exercising, you are working too hard and need to slow down.
  • Start slowly - 5 to 10 min per session for deconditioned persons.
  • Progress methodically - 10% increase in time every 3 to 6 sessions.
  • Choose low-impact activities, such as water exercise, cycling, walking, and dancing.

FMS Strength Training Exercise

Guidelines

  • Avoid intense or forceful muscle effort while exercising.
  • Do 1 set of 8 to 12 repetitions, which is sufficient for strength improvement.
  • Increase the number of sets as your fitness level improves.
  • Do exercises that involve the major muscles of the body.
  • When possible, use multi-joint exercises rather than single joint movements.
  • Make sure movements are smooth and fluid.
  • Perform exercises through a full range of motion.
  • Discontinue exercise if muscles become sore or exhausted.
  • Make sure you get adequate rest between exercises.

FMS Flexibility Exercise

Guidelines

  • Stretch after you body is warmed up.
  • Avoid overstretching.
  • Avoid bouncing when you stretch - hold the position of slight stretch for 20 to 60 seconds while you relax the muscles.
  • Move joints through full range of motion when performing an exercise.