Fibromyalgia Magazine Fibromyalgia Exercise Guide Edição especial

SNAPSHOT EXERCISE SUMMARY: Slow, steady progression is the key. Light conditioning work - stretching. For patients who find that any kind of pounding activity makes their tender points worse, non-weight-bearing exercises (warm water swimming, riding, and stationary bicycle) are ideal. Try to progress to an aerobic program providing low-impact, low-load, activity (brisk walking, biking, or warm water swimming) for 30 minutes 3-4 times/week.

DEFINITION: Fibromyalgia is a common disorder that causes pain, tenderness, and stiffness in the muscles, tendon insertions and soft tissue structures. The American College of Rheumatology uses the criteria for the diagnosis of Fibromyalgia are widespread pain in combination with tenderness in 11 or more of the 18 specific tender points by eliciting tenderness in at least 11 of 18 predetermined spots. The presence of chronic non-restorative sleep, is another key symptom.

The 85 page guide is designed to teach people how to be active managers of their health in relation to living with Fibromyalgia.

There is increasing evidence that a regular exercise routine is essential for all fibromyalgia syndrome patients. This is easier said than done because increased pain and fatigue caused by repetitive exertion makes regular exercise quite difficult. However, those patients who do get into an exercise regimen experience worthwhile improvement and are reluctant to give up.

This Guide covers:

1. A Review of the latest research
2. The Warm up
3. Joint Mobilisation
4. Mobilisation Exercises
5. Low Intensity Pulse-raiser
6. Stretching
7. Home Based Chair Exercises
8. Standing Exercises using a Chair or Support
9. Low Impact Aerobic Exercises
10. Strength Training Exercises
11. Aqua –Exercise
12. Managing Flare Ups
13. Exercise Pacing
14. Diet and Nutrition Plan
15. SMART Goals
16. Lifestyle Changes
17. Posture
18. Medication
19. Pain
20. Exercise Plan
21. Symptom Diary

It's NOT "all in your head"