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Stretching is going to treat my fibromyalgia?
You betcha ya it will.
Wanna learn how.
Your health care provider may have suggested incorporating some stretching into your daily
routine.
However - not all types of stretching are beneficial - especially for those of us coping
with fibromyalgia.
Being susceptible to painful flare-ups - we need to pay careful attention - as to how
we stretch & move our bodies.
In this video, I'll share with you:
The 2 basic types of stretching & what to avoid.
How to properly stretch so that you minimize any potential discomfort.
And when you should be stretching whether you exercise or not.
Stretching can be broken down into 2 general categories static or passive stretching & dynamic
or ballistic stretching.
Many of us are familiar with seeing competitive swimmers or gymnasts flinging their arms around
in what appears to be reckless abandon before a competition.
This is a form of dynamic stretching of the major muscle groups in preparation for the
intense physical activity that is soon to unfold.
As you just heard ballistic stretching is not what you should be doing if you suffer
from fibromyalgia.
The alternative approach is that of static stretching which takes on a more passive role
in lengthening muscles and increasing joint range of motion.
The stretching is done in a precise controlled manner no ballistic movements.
For you the fibro sufferer this form of stretching minimizes any potential flare-up problems.
Despite the fact that static stretching is a passive form of activity you can get injured.
Your best bet before you start any stretching programs is to learn how to properly stretch
with the correct body position & appropriate movements.
To do so - consider taking a look at these 3 options:
Number 1: Pick up some stretching books that have lots of pictures from your local library
or bookstore.
Ensure that the book has been written by someone with a professional background in physical
education, physiotherapy or a related health-care profession.
Just because someone has experience successfully training navy seals doesn't mean that you
should follow that particular approach.
Option 2: Pick up a DVD program that you can watch at home or check out some You Tube videos
that'll show you the basics of a good routine.
And Option 3: Consider enrolling in a beginner's class or working with a professional trainer
who'll show you what you should be doing.
The hands-on instructor-led guidance is probably the best way to develop your own fitness routine.
You may also wish to explore the various stretching routines associated with such practices as
yoga, tai chi, or aqua sizes.
Which brings us to how to stretch.
Let's break the stretching process into 3 phases:
The 1st phase is in establishing the correct body position prior to initiating the stretch.
The body prefers moving as it was designed to move forward & back.
Our bodies do not like to be twisted & rotated excessively during the course of any activity.
Start by adopting a neutral stance or body position prior to any stretch thus minimizing
the chance of injury.
The 2nd phase is that of moving into the stretch.
This should be a slow continuous movement that gently elongates the muscle group without
any undue stress.
You may feel the muscle releasing & stretching out in the process but there should be no
sharp or sudden pain.
This phase of moving into a stretched position should take several seconds to accomplish.
Don't rush it.
The 3rd phase is that of holding & maintaining the stretched position.
The body's natural reflex reaction is to contract the muscle being stretched.
To overcome this natural tendency hold the stretched position long enough so that the
body stops sending a signal to contract.
This usually occurs within a time span of 15 to 30 seconds.
By holding your stretched position for at least 15 seconds you'll begin to feel the
muscle relax further.
As you allow yourself to come back to a neutral body position do so gently & gradually.
So - when is the appropriate time to stretch?
Here are the top 3 times.
First is prior to any physical activity.
Warm muscles are easier to stretch than those that are unprepared.
One common way to warm up your muscle groups and to better prepare your body for any physical
activity is through some sort of low-intensity cardio-vascular activity.
By walking, cycling, or swimming slowly you increase your core body temperature and the
blood flow to your muscle groups.
Spending 5 minutes doing an easy cardio activity prior to stretching goes a long way.
This approach applies equally to doing yard work or manual chores around the house where
you're going to be taxing your body even if it's only at a minimal level.
The extra 10 minutes spent getting your body ready for any activity decreases the incidence
of your fibro symptoms coming back to haunt you later that day.
The second time is after any physical activity.
Your body benefits from stretching at the end of your physical routine - as you're cooling
down.
By stretching for 5 to 10í after a workout for example you can further increase your
flexibility over time.
The added benefit of stretching after your activity is that you can better monitor those
muscle groups that may have been overworked or stressed.
This simple feedback can help you head off any potential flare-ups.
And third - stretch while showering or soaking.
One of my favorite times to stretch is while I'm either taking a shower or soaking in the
tub.
The warm water provides a passive way of warming up the muscles groups.
When you begin developing the positive habit of engaging in regular physical activity stretching
is an easy option to start with.
You'll find that this one activity can improve your quality of life dramatically should you
embrace its rewards as I have in my daily routines.
Looking for additional great tips?
Then pick up your free copy of The Top 12 Tips for FAST Fibromyalgia Relief.
Just click on the link to Treating Fibromyalgia below.
As always - Stay Positive - Stay Strong - Stay Informed.