:wave: Hi Goldenwings, did you put the exercises on the board for me already, if so I've forgotten where they are, sorry:( could you put them on this thread for me when you can, thank you Snoozyowl;)

Hiya snoozy,

Sorry haven't been on lately, not been too good.

Here's the exercise regime. This is not for any other problems, I only devised it for muscular pain connected to fibro and that type of thing. I cannot recommend it to anyone for other types of pain. Any other problems, must be referred to a doctor.

As you did agree to what I stated about my putting it here for you, I will share this with you but remember please:-

I hope these are helpful to you. Remember this is only my own routine, and obviously if you choose to to use it, then I will not/cannot be held responsible for any problems or mishaps you might have. I am not a professional physiotherapist.

I personally have to do all of these exercises whilst being seated. It is up to the individual how they do them. However you do them, relax your body as much as you can before starting - difficult I know. No forcing yourelf to move bits that don't want to move either. Aim to do all of the exercises 5 times each side, definitely no more than that. If you can’t do that many at first then work up to eventually doing 5. It doesn’t sound a lot but it is enough stretch the muscles without overdoing it. Do not force yourself with any of them don't forget. Righty ho, here we go.

Bring your head gently and slowly down onto your chest, without rushing it, just letting it go gently. Bring it up again slowly and gently until you are looking upward towards the ceiling. You don't have to get it right back, just as far as you can. Do 5 times. Rest for 30 seconds.

On your left bring your head down sidewards towards your shoulder. Gently back up again. Do 5 times. Rest for a minute. Repeat this to your right shoulder. Do 5 times. Rest for 30 seconds.

Look ahead, then turn your head to the left so that you are looking to your side. Gently bring it to the front again. Do 5 times. Rest for a minute. Then do this towards the right. Do 5 times. Rest for 30 seconds.

Shrug up your shoulders until you feel them touching your ears. Do 5 times. Rest for 30 seconds.

From your waist - hands on waist if you can - bring your body over to the left and feel the gentle pull of your middle and lower back. Do 5 times. Rest for a minute. Repeat this on the right side. Do 5 times. Rest for 30 seconds.

Totally relax your upper body by bending forward to the waist. The stretch will be felt.

I know this doesn’t seem to be a big workout, but believe me is stretches and loosens you up very well. Work up to doing 5 of each, but no more.

I hope this is helpful to you. Take care.

goldenwings :angel:

My rheumy gave me something similar to this regimen, too. I'm supposed to take a shower when I get up, then sit on "the pot" and do these stretches. I've got the instruction sheet taped to the bathroom door at sitdown eye level so I remember. (Hey, I live alone.) They work pretty well when I do them.

My obstacle is that by the time I'm done hitting the snooze button, the coffee's cold and I'm a half-hour to an hour late for work already. So I just take my meds, brush my teeth, roll on some deo, put my hair up in a ponytail, and run out the door to work.

I only have the time -- and energy -- to shower at night. It's a sad thing when showering becomes a major expenditure of energy.

Hiya Nix,

I understand what you mean. I honestly think when exercises 'have' to be done at certain times - after a shower/before a shower, before bed, etc - or in a certain order then this does tend to put a lot of people off. Thing is with mine, even though I have given them in a block form, with 30 second intervals in between, you can still do just one or two of them to get some benefit. You do them as and when, whichever exercise you feel you need at the time. Say your neck is a bit uncomfortable, do the side to side one. Back of your neck feels a bit stiff, head forward and back up. Not a full set of exercises every time. This is the beauty of it I think. Any of them really, sat at your desk, on the bus, anywhere you choose.

The only one I think is best done at home is the hands on waist one and side to side. Can't imagine doing that one in the office or at the supermarket really hee hee !!

The all round relaxer too is I think the shrugging of your shoulders, such a feeling of tension relief.

Take care.

goldenwings :angel:

:wave: Hi Goldenwings, thank you for the work out, I will try it out. Of course you are not responsible for any mishaps etc, :eek: You're passing on something that works for you and you've been good enough to pass it on to me, at my request, for me to try and I appreciate it.:cool: I'll let you know how I get on, the only one I may have trouble with is the first one, which involves putting my chin to my chest as whenever I do that I get, like a electric, buzzy shock go down my spine, legs and into my feet, really unpleasant :( ,so I could start with the next one after that. Anyway I do appreciate you sending them to me. I hope you are feeling better and will continue to do so. Chat soon, take care, warm thoughts to you, hugs Snoozyowl:)
Hi Nix5149, You'll just have to not hit the snooze button so much:D How about changing the exercises to the evening, but keep the shower to the morning, or do it all in the evening, resting in between shower and exercises It ain't easy to work that all out with the limited amount of energy, but there must be a way around it? Thank you for your response by the way, really appreciated and its good to know that something similar works for another person, take care, keep well hugs Snoozyowl;)

Hiya snoozy,

Good on ya girl. Sensible to not do anything that doesn't feel right. At even the slightest discomfort any exercise regime should be stopped. You can't afford to push things.

Those weird feelings you have, does your doctor know about them ? Could be lack of exercise, I know tht sounds odd, but could also be a trapped nerve type of thing. Please go and have it checked out.

Hope you have a good day today. Take care.

goldenwings :angel:

:wave: Hi Goldenwings, yeh got that checked at the beginning, as it was one of the first symptoms, it has actually calmed down since then, but I do have lesions on that part of my spinal cord, that's why my doc is insisting that I have MS to a certain degree, but not enough clinical evidence for neuro doc to do a firm dx, hey ho. Today not too good, but then I pushed it yesterday when I went out with my daughter, some days I still rebel against the limitation that fibro puts on my activities, knew it was gonna happen, so will rest up and it will pass as it has before. Still find it hard coming to terms with this condition, in myself, I'm fine, just hurt:( Thanks again Goldenwings, chat again soon, warm thoughts and hugsxx Snoozyowl;)

:wave: Hiya Goldie, tried them there stretches first time this morning and did feel the S T R E T C H and then the tension easing, I started off with the head to the left etc, did the shoulders, that's where I get most pain, then the waist one, well:D what can I say, it was wonderful!!:bouncing: What with them stretches and the water aerobics, (I hope) I think I'm set. Hubby did wonder what I was doing mind you:confused: Haven't done anything like that for ages and it felt goooood!! Thank you Goldie, something that helps and isn't painful, I'll keep you up to date, I know it's only been once, but I'm really optimistic about these exercises. How you doing Girlie? :) Will post soon, you take care my GoldenGirl:angel: Warm thoughts and lots of gentle hugs Snoozyowlxxx;)

Hiya snoozy,

You're welcome. I am so pleased they are of benefit for you. Don't forget though, gently does it. It is my pleasure to help if I can. I have SLE/lupus and I posted them on that forum too, but it was a long time ago. Maybe I'll ask my friends on there if they want me to put them on again.

They are a good all rounder, not only for persons with physical problems, but as general loosening up exercises I believe.

Maybe your husband can join in with you whilst you are doing them. Mine would, if he was ever here hee hee !

Take care

goldenwings :angel:

:wave: Hiya Goldie, I'm actually gonna pass them on to someone else I know, coz they're helping me. I've said all about the "not being a professional" thing as well. Start Aqua Mobility sessions next week, (the aerobics was too strenuous,) should be interesting. So far so good with the stretches, but boy do I hear some 'cracks' in my shoulders, neck and spine when I'm doing them:D the relief though is good. Gab again soon Goldie, take care, keep well, big hugs Snoozyxx;) ps Goldie what is SLE? I know of Lupus, but not SLE. Snoozyxx

Hiya snoozy,

Glad things are still going ok with the exercises. Be careful of them there cracking bits though won't you ? As I said previously, these were devised for muscular pain i.e. with fibro in mind, but where gentle exercise is needed. Undiagnosed problems need to have exercises approved by a doctor.

Actually today my fibro is having a wild old dance on my body. I would love to have a massage to ease out the knots, not too gentle nor too hard - just enough to make that difference if you know what I mean.

I know your question was contained in a post about fibro, but as it is off topic of fibro, I am not sure whether it is ok to post about SLE here, but will do and hope it's ok.

There are different types of lupus. The one I have is the one that affects the body as a whole. The 'proper' name for it is systemic lupus erythmatosus - and it is an autoimmune illness. I don't like the word disease that is normally used. If you think of self allergy then you have it. My body attacks its own cells and tissues, and this in turn causes inflammation, pain and in my case organ damage. It is not reversible and there is no cure.

Keep on moving girl.

goldenwings :angel:

:wave: Hiya Golden Girl :angel: , I got all that and thank you for explaining. The 'cracking' is just 'bubbles' in the joints its quite normal especially when you're not moving around as much, to be honest it helped! Did fibro set the SLE/lupus off or did you have that before, is it like fibro as in, docs have no idea why it happens:confused: You must be monitored very closely if your vital organs are involved, then fibro comes to 'play' and 'dance' ye gods!! girl, who did you pee off in a previous life?:eek: Do you have meds for it? so its at least slowed down or stopped, like we do with fibro, all the meds and treatments we try out until we find the combo that helps us the most, we know there's no cure, I'm sorry you are having such a rough time with dear ole fibro, I'm not too bad at the mo, just having the rebelious bit, so I'm HURTING, but it's my own fault, do you get like that, you know, fed up with paying with pain when you try to live your life and dare to do something a bit outrageous, like - take the dog out AND do the shopping AND cook dinner? Have you spoke to Blue lately, all her 'friends' have come to play and she's having it rough, still at peace with herself, you know Blue, but she is hurting a lot:( Goldie does SLE make you suscepitable to illnesses/viruses? I think with fibro, we're more vunerable coz we get run down thru constant pain or it could be that coz we take more care we don't get as many bugs, what do you think? Anyhoo been rambling away here, asking all these Qs, so I look forward to your next post Goldie, take care, feel better very, very soon. Gentlest of hugs and warmest thoughts to you, Snoozyxxx;)

Hiya snoozy,

I was diagnosed with fibro approx. 3 years ago. SLE is something that has been my constant companion since I was young. We will grow old together. I have had it for 30+ years. I have other disabilities and medical conditions too. I have had heart attacks, a triple bypass and so many weird and wonderful things going on. None of these have 'caused' my fibro though.

I have actually done a short paper which I have posted on this board on page 2 of this section- it may have moved by the time you get this - under the heading of 'anybody with fibro and lupus'. It is on page 3 of the topic.

As I said previously, my body attacks its own cells and tissue so this in itself is a huge problem of course. I have to be very careful of so many things. Having said that my life has been as full as I have been able to make it. I can never comment on pain meds here as I am unable to take them, that is something that is hard to deal with. As I said though I won't complain because my life is for living and that is what I do in the best way I can.

As I have said before we are not allowed/supposed to post about things other than fibro on this forum. If you do want to know anything about SLE though, go to the lupus forum and I can explain things more fully for you.

Take care

goldenwings :angel:

:wave: Hiya Goldie, yeh, I will do that. Warm Thouhghts and Hugs Snoozyxxx;)

:wave: Hi again Goldie, just read the thread on this board. I honestly do not what to say, I'll post you again later Goldie when I've digested what I've just learnt. Hugs Snoozyxxxx