Home exercise sheet

Fibromyalgia

Vinys

Move slowly and stay in a range that feels comfortable. Mild stretch or effort is fine; sharp pain is a signal to stop.

1. 

   1. Cat-Cow, small range

   6 slow rounds

   1. Come onto all fours with hands under shoulders
   2. Move only through the middle of your range
   3. Keep the pace slow and even
2. 

   2. Open book

   5 each side

   1. Lie on your side, knees bent up toward your chest, arms out in front
   2. Open your top arm across your body like a book cover
   3. Go to the first point of resistance and breathe there
3. 

   3. Glute bridge

   6 to 8 slow lifts

   1. Lie on your back, knees bent, feet flat and about hip-width apart
   2. Press through your heels and lift your hips
   3. Lower slowly, one vertebra at a time
4. 

   4. Extended exhale breathing

   3 to 4 minutes

   1. Settle into any position you can stay in comfortably
   2. Breathe in through your nose for a count of four
   3. Breathe out for a count of six to eight
   4. Let the pause happen at the end of the exhale