Goldenwings - Fibromyalgia Message Board

snoozyowl · 08-24-2007, 10:42 PM

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

goldenwings · 08-26-2007, 05:23 PM

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

nix5149 · 08-26-2007, 11:03 PM

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.

goldenwings · 08-27-2007, 08:46 AM

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

snoozyowl · 08-27-2007, 08:50 AM

Hi Goldenwings, thank you for the work out, I will try it out. Of course you are not responsible for any mishaps etc,

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.

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

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