How to Use Strength Training to Treat Fibromyalgia
For people with fibromyalgia, CFS or CPS, weight training is difficult. Exercise and weight training are good in the long run for sufferers of these diseases but, engaging in these activities, is often painful and exhausting.
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Things You'll Need
- You will need:
- 1 lb hand weights
- 2 lb hand weights
- 3 lb hand weights
- rubber exercise bands
Instructions
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As hard as it is, you need to commit to it!
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Start with the one pound weights and use them for two weeks. Move to the two pound weights for two weeks and then to the three pound weights thereafter. These will be used for your upper body.The exercise bands will be used to help your leg muscles. They come in a package of three. Each one takes more effort to pull. You're going to start with the stretchiest one for the first two weeks and then progress to the middle one for two weeks. Use the strongest one thereafter. You need to tie the ends of each one together to make a large elastic band. Make sure to make a strong knot so that it can't pull apart when you stretch it as hard as you can.
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Alternate exercise days: Upper body one day, lower body the next. If, at the very start, you are terribly sore, stop until the soreness disappears and then start again. Upper body-weights: Start by grasping the one pound weights in your hands and raising them slowly all the way above your head with your arms straight. Bend your elbows so that you bring the weights down to touch your shoulders, then raise them all the way up again. Repeat 5 times. With the weights on your shoulders, extend your arms in front of you and then pull them back 5 times, then out to the side 5 times. Raise your weights up over your head again and slowly bring them down behind your head. Pull the weight back up over your head slowly. Repeat 5 times. Take a few nice deep breaths.
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Use the bands when you're working your lower body. You may find that you need to re-tie the knots in the bands once you begin. Starting with the stretchiest band, stand behind a chair or something that you can grasp. The band should be around your ankles. Keeping a straight back, gently stretch your left leg out behind you against the pressure of the band. You should tie your band so that you feel pressure less than a foot behind you. Push out the leg, bending the knee slightly, and hold for 5 seconds, then do the other leg. Alternate and repeat 5 times. Sit at the edge of a chair and pull the band up to your knees. Slightly lift your feet and spread your legs at the knees; after you find a good pressure amount, hold for five seconds and release. Repeat 5 times.
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Walking is one more way to keep fibromyalgia, CPS and CFS from taking over. Even if you can only walk down the driveway, do it. It really does help lessen the pain in the long, and short, run.
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Tips & Warnings
Did you know that you can build muscle while in bed? For example, lie flat on your back and place your hand on your abdomen. Concentrate on moving JUST that part under your hand. Contract it and relax it slowly for the count of 10. Better than a crunch! With your legs straight down, work on pushing your heels into the mattress. You will feel it in your thighs. Repeat 10 times. Put your hands under your head and put your elbows up towards the ceiling, while pushing against your head down into your hands (gently!)
Contract and release the muscles of your thighs as hard as you can for a count of 10. Repeat 5 times.
Now that you've done a workout, you can get out of bed and face the day!
You should get your doctor's approval, even for these simple exercises.
