Today is the second video of a 4-part series
of exercises for fibromyalgia 1- Last week I showed you how to
plan your routine of exercises and avoid a flare 2- Today I will demonstrate resistance exercises
3- In the next videos I will demonstrate aerobics and stretching exercises for fibromyalgia
So, let’s talk about Weight Training for Fibromyalgia today.
I will demonstrate some exercises that do not require any special equipment.
You can use your own body as weights and resistance.
I’ll also show some exercises using simple and inexpensive equipment like these elastic bands.
The hardest part of resistance training is to start the habit.
It takes between 18 and 254 days, with an average of 66 days of repeating an
action before it becomes a habit. So, be patient with yourself.
Before I continue, let me remind you that this video is not intended to replace medical advice.
If you have fibromyalgia, please ask your doctor if these exercises are appropriate for you.
This video is for educational purposes only. If there is an emergency, please go to the nearest
emergency department or call an ambulance. Are there any contraindications
to weight training? Basically, everyone with fibromyalgia
can do resistance exercises. Check with your doctor if you have one of these conditions:
inguinal hernia, glaucoma, high blood pressure, dizziness or balance problems.
A rep, or repetition is one performance of a selected exercise
A set is a specified number of repetitions. There is a bonus for you at the end of
this video. I’ll put a link here for you to download a handout to follow these exercises.
Let’s start! so let's start doing some resistance exercises
this involves some weights and resistance, don't forget to bring your water. it's really important
that you be drinking because you're going to get thirsty and what we're going to need for this
exercises, this resistance, or weight training, we need weights, we need resistance and we are going
to need a mat because some of the exercises we're going to do lying down, we're also going to need
a chair like a sturdy chair this, make sure that it doesn't have wheels ,we also are going to need
ankle weights that you can attach to your ankles, and I'll put some links where you can purchase
this equipment in the description of this video below, and we need some resistance bands
like, I like these elastic bands, here we're going to use them today,
so let's start just using the weight of our arm here, and we're going to do like arms flying
and you can do this for 30 seconds, this is a type of
resistance because you're using the gravity, the gravity tends to put your arms down,
and by keeping them here you are strengthening the muscles around your shoulder,
and if this is hard for you to hold for 30 seconds, you can do for 10 seconds, and stop
if you can tolerate 30 seconds, you can do even more increase the type the amount of time that you
do the other one is a static squat, and you can use the wall behind you to give you some support
or you can just do a squat, and you're going to do a strengthening for the muscles of your thighs
so that's this straight a squat, a static squat that you're not moving just standing here
and again depending on how strong you are you can go lower or upper the other exercises,
lunges so if you can just and you may if you lose your balance ,you can do a lunge
just by you the knee is above the ankle, and you just go down and stay there, so you can do this
on your left leg and hold there, and then you can do with the other leg,
lunges make sure that the knee is above the ankle, and if this is too tiring for you, and
if this first time that you are doing, you don't need to go all the way down, you can just do here,
and as you progress and become stronger then you can start going down but this is a static lunge,
the next exercise is with the elastic bands, so grab some elastic bands like this one
and what we are going to do is bicep curls, so you hold them here, and then
you can buy elastic bands like this that are different resistance, some of them are
very light, others are moderate, and some are very strong, so here are biceps curls,
the other one is rows, and you can do if you widen your base here and then you can do rows,
and again the shorter that you have here of the last bit more resistance it will give
to you and you can buy different resistance, and progress from the lighter to the heavier.
the other one is lateral raises, so here, pay attention to your posture and you can do this,
you can hold here, you can go higher, so progress has you if you never did these exercises maybe
you can just stop here and practice this, here for one week, but if you can then go higher or higher,
and you can do also front raises,
this is for your shoulders for the muscles of your arms,
so now we're going to go to the chair, so with the ankle weights, what happens is
if you can do all of these exercises with them then it means that you will be
raising not just the weight of your legs, but also the extra weight, here so if you can do
like walking, you can go to different places, and do these exercises, so here you can do
exercises for your quadriceps, and all of the routine you can
just put them in the beginning of the routine, and then you can be doing
them all the time, this is good for extremely of the quadriceps, for people
who have patellofemoral syndrome, I have another video that I talk about patellofemoral syndrome,
this is good if they're doing the last 30 degrees of flexion and extension of the knees, like here,
so you see with the ankle weights then you'll be exercising more, let's go to the mat now,
and I'll keep the ankle weights with me so in the mat we're going to do some crunches,
and what you can do is bend the knees, you just raise your head from the mat, you start like this,
just raising and then as you progress then you'll be able to take all of your back
from the mat, and as you progress if you see that this is easy then you can start
bending your elbows here, so then the other one is the superman, and this is strengthening for
the back muscles and you can do with the ankle weights or without the ankle weights, and you
can progress like 10 seconds, 20 seconds, then go to 30 seconds, and try to go, stay straight like
the other one, is the dead bug so the dead bug is on your back, and you just stay here,
and then you start opposite arm and opposite leg
with or without the ankle weights. this is the dead bug and you can do many repetitions,
that you can you can progress the dead bugs, make sure that your when you do this, your feet,
your foot don't touch the ground okay, it doesn't touch the ground,
the other one is the bird dog. the bird dog is good strengthening exercises
for the back, here, and this is a position that you hold like this,
so I have the ankle weights and my ankles, but you may do without them, if this is too hard for you,
you can progress so you can stay in this position for 10 seconds, or 20, or 30 seconds
as you progress with this exercise so you alternate one leg ,and the other arm,
the other one, is the lateral raises, so this is good for the gluteus muscles,
we'll start with the left side and you raise the gluteus muscles gluteus medius especially,
this is strengthening for these muscles, here, this is good for people who have hip arthritis,
and they need to strengthen the muscles around the hip,
so then the other one is side plank, and there is an easy way of doing the side plank, you go
up on your knees, this is the easiest way if you never did side plank, make sure that your elbow is
under your shoulder and you raise, and you hold for 10 seconds, 20, or 30. the hardest way of a
side plank is you raise on your ankle over there, so that's harder and you may progress, if you have
shoulder pain, or shoulder impingement, it may be harder for you, to do a side plank, so you can
start with the easiest side plank, this is good for strengthening of the quadratus lumborum, so
then we have to do the same things for the other side, you did for one side, so now we have to do
this, the same one for the right
side, take note of how many repetitions you can do,
so then you'll be increasing the number of repetitions, as you progress,
this is good for the hip muscles, the gluteus muscles,
and you can do with the ankle weights, or not, and of course you need to do this side plank
on this side, you can do the easy side plank, make sure that the shoulder is above the elbow,
in here again you can progress from the easy side plank to the most difficult, or harder side plank,
and you hold, take note of how many seconds you can hold on the side plank,
and the last one is the front plank, so the front plank is not for everybody, and this is
a kind of a more advanced exercise, if you never did this, but you can start with the easier one,
the easy one would be on your knees, the same way that we did for the side plank,
but ideally you would progress to the full plank, and you hold, and you take note how many seconds
you can hold on the front plank, ideally if you can hold for 60 seconds, one minute,
that would be ideal, but some people might be difficult especially in the beginning,
so that's is it's important that you take note of your progress, and now we take a sip of water,
and you can repeat this routine, so this was just a demonstration of
what kind of exercises, resistance exercises, you can do for fibromyalgia, and you can repeat,
you can come back to this routine, and increase the intensity or the duration of these exercises,
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Thank you for watching Bye