Walking
Gentle regular exercise helps the whole body.
- 10 minutes
- Most days
Should feel: Easier movement Should not feel: Exercising through a flare
Home / Patient library / Exercise sheets / Sheet 54
Exercise for fibromyalgia
Bone & joint disease · Fibromyalgia (whole-body pain)
How to use this sheet. Start low and go slow: begin with less than you think you can manage, and add a little more each week. Aching the next day is common and is not harm — do a little less, then build up again. Fibromyalgia pain is real, but it does not damage the joints. Keep fixed times for going to bed and getting up, every day.
A4 PDF, 0.4 MB. Free to download — no sign-up, no email address needed.
Static cycling
Set the seat high, so the knee is almost straight at the bottom. Pedal gently with little resistance.
- 10 minutes
- Most days
Should feel: The knee moving freely Should not feel: Pain in the knee or hip
Upper trapezius stretch
Sit on your hand. Tilt the opposite ear towards your shoulder until you feel a stretch.
- Hold 20 seconds
- 3 each side
Should feel: A stretch down the side of the neck Should not feel: Sharp or shooting pain
Doorway chest stretch
Forearms on a doorframe, step through gently.
- Hold 20 seconds
- 3 times
Should feel: A stretch across the chest Should not feel: Shoulder pain at the front
Knee to chest
Lie on your back. Bring one knee up towards your chest, hold, then lower slowly.
- Hold 15 seconds
- 5 each side
Should feel: A stretch in the lower back and buttock Should not feel: Leg pain getting worse
Belly breathing
Lie on your back with the knees bent, one hand on the chest and one on the belly. Breathe in slowly through the nose so that the belly hand rises, then breathe out slowly. The chest hand stays still.
- 5 minutes
- At bedtime
Should feel: Calm, slow breathing Should not feel: Dizziness — breathe more gently
Stop and telephone us if
- One or more joints swell up
- You get new numbness, tingling or weakness
- You feel unwell or feverish
- You feel low or hopeless most of the time, or you have thoughts of harming yourself
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.