| If you are anything like me, exercising when you | | | | which reportedly was used to train for strength, |
| are in pain is the last thing you want to do. | | | | balance, flexibility, and speed. Tai Chi is also |
| However, over the years I have learned that | | | | attributed with the same benefits as yoga. My |
| without incorporating exercise into my daily | | | | experience with Tai Chi has been watching others |
| routine, I experience more pain. Even while sitting, | | | | and trying to follow a video. I have not received |
| I am constantly adjusting positions to keep my | | | | any personal training. Tai Chi movements can also |
| body from having a "pain freeze", which is what I | | | | be adjusted to fit each person's ability. |
| call the body's stiff and sore reaction when arising | | | | The thing I love about both of these exercises is |
| from sleep or sitting too long. | | | | that they can be done at home without any |
| My daily exercise program consists of stretching | | | | special equipment and appear to bring benefit to |
| and aerobics. For stretching I use yoga positions | | | | one's entire being. All that is required is loose |
| after a warm shower or bath in the morning. The | | | | clothing, patience with self, and willingness to |
| warmth of the water loosens the body and | | | | continue. I would highly recommend beginning with |
| makes stretching less painful. If I am pressed for | | | | personal instruction to learn correct form. |
| time in the morning and have to delay yoga, I use | | | | I recommend taking a few minutes to stretch |
| a large heating pad to warm my body before | | | | throughout your day. Reach your arms up above |
| stretching. I purchased a 2 foot heating pad and it | | | | your head as if touching the ceiling; slowly tuck |
| great for relieving aches. | | | | your chin to your chest and roll your body down |
| Most exercise programs recommend warming up | | | | as if you were going to touch your toes, then |
| before you start any exercise program and | | | | allow your head and arms to hang loosely; cross |
| slowly working into a routine. I think this advice is | | | | your arms in front of your chest as if your were |
| very important for those of us experiencing | | | | giving yourself a big hug. If you feel a lot of pain |
| chronic pain. A couple minutes a day is beneficial. | | | | while stretching; pull back on the stretch a bit. |
| Above all, listen to your body. If it is too painful, | | | | Next time you may be able to stretch further. |
| ease back on a particular movement or remove it | | | | Aerobics |
| from your routine. Also, focus on your breath; | | | | Swimming is a great full body aerobic routine for |
| make sure that you are taking in deep nourishing | | | | those experiencing Fibromyalgia. Some |
| breaths. I used to hold my breath during yoga | | | | communities have aquatic centers, which teach |
| positions. Allowing your breath to flow in and out | | | | water aerobics that are designed for those |
| alleviates body tightness. | | | | experiencing chronic pain. Community centers, |
| Stretching | | | | YMCA, colleges, and local schools may also offer |
| Yoga (originating from India) is a type of | | | | programs. |
| meditation, which joins physical and mental | | | | Walking is also good. You can swing your arms |
| disciplines together, which involves certain | | | | and even march part of the time. If you are a |
| postures, controlled breathing, and mental focus. | | | | fair weather walker, Leslie Sansone has several |
| One website recommends Viniyoga or Hatha | | | | DVDs for in door walking routines. I have also |
| yoga exercises for those experiencing | | | | walked inside a covered mall. |
| Fibromyalgia. | | | | I experience neuroma in both feet and never |
| I was familiar with yoga and had determined that | | | | know when it will flare up. Therefore, most of my |
| it was something that I could not do. However, a | | | | aerobic routines are enjoyed inside my home. |
| Physical Therapist and yoga trainer at a clinic I | | | | Using indoor programs at home allows me the |
| frequented felt it would help me. When he | | | | freedom to pause at anytime, work at my own |
| suggested incorporating yoga into my day, | | | | pace, eliminates the energy of preparing to go |
| indescribable and frightening images entered my | | | | out, and driving myself to and from. I have a mini |
| mind. What I did not know is that there are | | | | indoor trampoline, which is great for low impact |
| variations for each position. I was taught 8 | | | | jogging. Recently, my husband and I purchased an |
| different positions that were customized to my | | | | adjustable elliptical machine, which I use on the |
| ability. I practiced each day until I reached 20 | | | | lowest setting. I began at 5 minutes and continue |
| minutes per set; never pushing myself beyond | | | | to add minutes. At this writing I can comfortably |
| what I was able to do comfortably. I was really | | | | do 15 minutes per set. |
| impressed by how much better I felt in body, | | | | "The Oregon Health and Sciences University has |
| mind, and spirit. | | | | specific Fibromyalgia videos available": |
| People who experience chronic pain will recognize | | | | - Stretching and Balance |
| the benefits attributed to yoga from the list | | | | - Stretching and Relaxation |
| below: | | | | - Aerobics |
| - decreased muscle pain | | | | To my knowledge there is not an exercise |
| - increased muscle strength | | | | routine that works for all. Fibromyalgia is |
| - greater endurance and stamina | | | | unpredictable and experienced differently by each |
| - mood regulation and relief of depression | | | | person. From years of experience and research, |
| - improved sleep | | | | the best advice I can give is to continue to |
| - improved concentration | | | | pursue what works best for you. |
| Tai Chi is an ancient Chinese form of martial arts, | | | | |