FIBROMYALGIA, LOOSEN UP,
FEEL BETTER WITH WATER
EXERCISES
Feeling the aches and pains of fibromyalgia, can take its toll day after day; there is one exercise therapy that works to help stave off the aches and pains and that is water exercise.
Water exercise can be fantastic for stretching painful joints, and strengthening muscles in your arms, neck, and shoulder areas. Exercising in water allows you to have far less stress than you would if you were doing dry land exercises. When you are in the water and it comes up around your neck, your joints are only supporting about ten percent of your total body weight, and this is can make exercise much more enjoyable if you have fibromyalgia.
Give Warm Water Exercise a Try- “Many women avoid aquatic exercise because the thought of getting into a cold pool is too much. Check with your local Y or with the health clubs in your area about special therapeutic ‘aqua-cize’ programs held in heated pools,” says Dr. Tindall. Water at body temperature–that is, between 90° and 100°F–is best.
Take A Dip In Hot Tub-“Heat can soothe the pain of fibromyalgia,” says Sharon Clark, R.N., Ph.D., a family nurse practitioner and associate professor of nursing at the School of Nursing and assistant professor of medicine at the School of Medicine Division of Arthritis and Rheumatic Diseases at Oregon Health Sciences University School of Medicine in Portland. “Try a long soak in a hot bath, or use a hot tub with a gentle whirlpool if one is accessible. This would also be a good time to do some gentle stretching.”
The Benefits of Aquatic Therapy
Aquatic water therapy is a safe and beneficial form of exercise for most fibromyalgia sufferers. Aquatic therapy also has the following benefits:
- Can help to increase and maintain your muscular flexibility
- Help improve your mobility and range of motion
- A great way to increase muscular strength
- Can help improve your coordination, balance and postural alignment
- Has a massaging effect on your muscles helping to keep the loose
- Is usually pleasurable and very relaxing
Water Exercise Books
This is my favorite Water workout book; I Xerox the pages, laminate them and take them to the pool. It’s a great resource and offers many different exercises for the water. Check it out; you may be able to find something in your local bookstore too.
Fantastic Water Workouts – 2nd Edition [Paperback]
STRETCHING EXERCISES TO GET YOU STARTED
- TOTAL BODY STRETCH: Facing the side of the pool, grip on to the edge with your hands. Bend your knees and press your feet against the poolside as you inhale. While exhaling, move hips back. Take care not to lock your knees or elbows or strain your back. Repeat 10 times.
- SIDE STRETCH: Stand sideways to the pool wall holding onto the edge with arm fully extended, and feet flat on the pool floor. Inhale as you extend the outside arm overhead as in Posterior Shoulder stretch. Exhale as you lean hips away from poolside. Do10 times on each side.
- FLOATING ON WATER: Relaxation is an essential aspect of completing an exercise routine; Let your bodies loosen and relax, let it float on the water. You will be amazed, besides proving as an essential sport, swimming also lets you relax.
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