USA
Well actually for any illness that puts you in a stationary position alot. Muscle movement increases blood flow in our stiff muscles, and carries away toxins
and deposits from our stationary or illness related life. CFS/FMS information tells us that we also have less fluids in our muscles therefore alot of the pain
is from lack of circulation and the removal of the toxic cells that collect in tightened conditions.
I am a real believer that stretching is a BIG help for us, and its a good beginning to better movement, and getting the much needed oxygen to the muscles. Especially knowing many of us do have oxygen related problems that short change our muscles and body structures, lending us to be more injury prone and more painful movements. I also use a heating pad here, a great help.
If I could exercise the way I am used to I'd be playing sports 20 hours a week, like before. I hate it that I can't, but admit that it just isn't possible anymore. Instead I have made a positive list of what I CAN do, and stick with that. [which sometimes isn't much], and I guess if exercise heals fibromyalgia, then I'd be sure fire proof that it doesn't. But....we can't allow our bodies to become a stiff board, regardless. Do whatever you can to regain your gait, and keep your leg strength.
The few things I have found I can do does however, [when I am able to do anything], give my legs strength and stability. That is the main thing to keep the legs strong, muscles loose.
Here are the things I would recommend, although again, ask your doctor first. I had to choose exercises that did not make my neck or back worse. And most weight training made my knots in worse knots! So its important to note that its a TOTAL plan that helps, like mild massage during the exercise time, and even heat after. You can;t strengthen muscles that are already knotted. Some of us are so bad, it takes months of stretching and mild massage just to get to the point of building the muscle correctly again.
A bike with a back support on it is highly recommended, set on low pedal setting. Repetition is the important thing. Difficult hill biking can really cause more knots and will NOT help you lose weight. Start with about 5 minutes and add a few minutes every other day.
Stretches. If you have back problems don't do any that arent recommeded from the doctors "back" books. If you are fatigued, do all your stretches lying down. That way your back is supported.
Remember the key to success is NOT setting yourself up for failure. Be patient, and don''t let that "runners high" talk you in to doing too much and then flailing into bed when you get home in a heap of pain.
Stretch when you are thru with each set. Remember we do not want more knots! I know its tempting to keep up with all the meat market out there, but we don't need to. They are of abled bodies. Go at your own pace. And if you can only manage one thing, do the bike. I saw it improve my gait and leg strength, and cardio. It's gotta be the closest noninvasive exercise we could pick. I lost inches too when I stuck with it. When done biking, lay down and do your stretches.
My Stretches that work:
------------------------------------------------------------
These are especially for PC people. My therapist has shown me these and they are great for the back and neck, a few I discovered on my own that didn't make me worse:
1-Standing, hands at side, bend elbows, palm facing up. Head level, tuck chin slightly [the natural stance of the neck] pull shoulders back, pull elbows back until you feel a stretch, and a loosening between the clavicles [wings in back]. Feels good eh? Good one for after the PC typing.
2-Stand in shower, turn and face the corner wall, placing hands above face high on each wall. Lean into the wall, chin tucked. [I do this and torque the shower head on my back during] feels so good. Feel the relaxation between the shoulders?
[you can do number one in the shower too. warmth helps]
3-Stand against a wall, tugging your tummy in until you feel your back almost totally touching the wall. [It most likely won't totally touch, but try anway. Hold shoulders back, count to 10, walk away with that posture. [helps sciatica too]
4-laying on floor, arms at side, [knees bent] raise one arm straight all the way up to the floor above your ear. Try to touch the floor with the back of your hand. Try to touch your arm to your ear while going straight back.
5-Lie on a sofa[on your bACK], so one arm can fall away to almost the floor. Feel the pull in the front chest. [your straight arm hangs off the couch.] hang it down with the shoulder back. Palm open. Feel the release in the upper mid back? Let it hang for a minute. turn the other way and do the other.
These have greatly helped my pain. And all can be done without much effort at all. Please add more if you have some!
I am a real believer that stretching is a BIG help for us, and its a good beginning to better movement, and getting the much needed oxygen to the muscles. Especially knowing many of us do have oxygen related problems that short change our muscles and body structures, lending us to be more injury prone and more painful movements. I also use a heating pad here, a great help.
If I could exercise the way I am used to I'd be playing sports 20 hours a week, like before. I hate it that I can't, but admit that it just isn't possible anymore. Instead I have made a positive list of what I CAN do, and stick with that. [which sometimes isn't much], and I guess if exercise heals fibromyalgia, then I'd be sure fire proof that it doesn't. But....we can't allow our bodies to become a stiff board, regardless. Do whatever you can to regain your gait, and keep your leg strength.
The few things I have found I can do does however, [when I am able to do anything], give my legs strength and stability. That is the main thing to keep the legs strong, muscles loose.
Here are the things I would recommend, although again, ask your doctor first. I had to choose exercises that did not make my neck or back worse. And most weight training made my knots in worse knots! So its important to note that its a TOTAL plan that helps, like mild massage during the exercise time, and even heat after. You can;t strengthen muscles that are already knotted. Some of us are so bad, it takes months of stretching and mild massage just to get to the point of building the muscle correctly again.
A bike with a back support on it is highly recommended, set on low pedal setting. Repetition is the important thing. Difficult hill biking can really cause more knots and will NOT help you lose weight. Start with about 5 minutes and add a few minutes every other day.
Stretches. If you have back problems don't do any that arent recommeded from the doctors "back" books. If you are fatigued, do all your stretches lying down. That way your back is supported.
Remember the key to success is NOT setting yourself up for failure. Be patient, and don''t let that "runners high" talk you in to doing too much and then flailing into bed when you get home in a heap of pain.
Stretch when you are thru with each set. Remember we do not want more knots! I know its tempting to keep up with all the meat market out there, but we don't need to. They are of abled bodies. Go at your own pace. And if you can only manage one thing, do the bike. I saw it improve my gait and leg strength, and cardio. It's gotta be the closest noninvasive exercise we could pick. I lost inches too when I stuck with it. When done biking, lay down and do your stretches.
My Stretches that work:
------------------------------------------------------------
These are especially for PC people. My therapist has shown me these and they are great for the back and neck, a few I discovered on my own that didn't make me worse:
1-Standing, hands at side, bend elbows, palm facing up. Head level, tuck chin slightly [the natural stance of the neck] pull shoulders back, pull elbows back until you feel a stretch, and a loosening between the clavicles [wings in back]. Feels good eh? Good one for after the PC typing.
2-Stand in shower, turn and face the corner wall, placing hands above face high on each wall. Lean into the wall, chin tucked. [I do this and torque the shower head on my back during] feels so good. Feel the relaxation between the shoulders?
[you can do number one in the shower too. warmth helps]
3-Stand against a wall, tugging your tummy in until you feel your back almost totally touching the wall. [It most likely won't totally touch, but try anway. Hold shoulders back, count to 10, walk away with that posture. [helps sciatica too]
4-laying on floor, arms at side, [knees bent] raise one arm straight all the way up to the floor above your ear. Try to touch the floor with the back of your hand. Try to touch your arm to your ear while going straight back.
5-Lie on a sofa[on your bACK], so one arm can fall away to almost the floor. Feel the pull in the front chest. [your straight arm hangs off the couch.] hang it down with the shoulder back. Palm open. Feel the release in the upper mid back? Let it hang for a minute. turn the other way and do the other.
These have greatly helped my pain. And all can be done without much effort at all. Please add more if you have some!
2 broken
toes...now I don't dothem in my bedroom!! 
