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Disclaimer

Information on this and linked website does not necessarily infer endorsement by the Fibromyalgia Support for Worthing and West Sussex.
Any advice or recommendation of a medical or legal nature must always be discussed with a qualified professional.

Registered Charity 1042582

affiliated with FMA UK

webmaster Pete MacKean

January 2014

Self Care

Out of Bed and Moving?
Stretching Techniques for Your Lower Body

Fibromyalgia and Chronic Fatigue sufferers often experience tightness and pain in the lower body especially when first getting out of bed. Start your day with a few stretching techniques that help loosen these core muscles and get you moving in the morning.

The exercises below will help to stretch and increase flexibility of your lower back and hip muscles. Try to relax and breathe naturally throughout your stretching routine. Discontinue any exercise that causes pain or discomfort and check with your doctor.

1
Flex at the hips and knees
Flex your hips, draw up your knees. Warm and stretch the muscles by repeating this flexing movement 5 times.
3
Double Leg Pull
Gently pull both knees to your chest. Hold for a count of 5. Return to starting position.


5
Partial Curl-Ups for stretching
Cross your arms loosely, and tuck your chin in. Curl upwards and feel the stretching of your back and neck muscles. Repeat as tolerated.
2
Lower Back Rotation
Drop both knees to one side while rotating your head to the opposite side. Hold for a count of 5. Return to starting position.
4
Hip Lift
Without arching your back, slowly raise your hips upward. Keep a straight line from knees to shoulders. Hold for a count of 5; lower.
Return to starting position.
6
Single Leg Pull
Slowly pull the bent knee to your chest while keeping your other knee and you lower back straight. Hold for a few seconds and then release. Remember to breath and relax.

Continue with these stretching techniques to help you through the day

The exercises below will help to increase circulation and flexibility of your back and leg muscles. Try to relax and breathe naturally throughout your stretching routine. Discontinue any exercise that causes pain or discomfort and check with your doctor.

7
Back Press
Press you back upward to stretch the back, buttock and shoulder muscles.


9
Arm Reach
Stretch one arm straight out in front of you. Don't raise your head, and be sure not to "sink" into your supporting arm. Hold for account of 5; return to starting position.

11
Groin Stretch
Sit with feet together with lower back and stomach lifting upward. Relax your hips and rotate them outward, gently pushing your knees toward the floor.
13
Hamstring Stretch
Lie on floor and loop a towel behind one foot, keeping your lower back straight. Raise the leg off the floor and stretch the hamstring. Switch legs.
15
Calf Stretch
Stand an arm’s length away from a wall. Rock forward, bending the front knee while keeping the back knee straight. Switch legs.
  8
Back Release
Allow your stomach and the muscles of your buttocks to relax and let your back sag. Be sure to keep you weight evenly distributed; don't sit back on your hips.
10
Leg Reach
Extend one leg straight out behind you and hold it parallel to the floor for a count of 5. Don’t let your back, head, or stomach sag, and try not to arch your back. Return to starting position.
12
Groin Stretch
Kneel with one foot in front of you. Slowly shift you weight forward onto the front foot. You may want to steady yourself with one hand on the floor. Switch legs.
14
Quadriceps Stretch
Stand next to a wall for stability. Grasp your foot behind you with the opposite hand. Lift to stretch quadriceps. Switch legs.

16
Abdominal Firming
Lie down with your knees bent. Tuck your chin to your chest and roll up slowly until your hands touch your knees. Slowly uncurl.

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