Oh, oh thank you. Hey everybody, it's Doctor Jo. Kali and I are very excited to talk about
fibro-my-allergy today... I mean Fibromyalgia! Let's get started.
Fibromyalgia can be tough because you want to exercise, but you don't want to over exercise that will
end up making you even more tired. So start off with just 20-30 seconds of each of these,
but build your way up to about a minute of each exercise. So the first one is just gonna
be shoulder rolls. Getting those shoulder muscles and neck muscles moving a little bit.
So just rotating around one way, and then reversing and rotating back. Again starting
off with 20-30 seconds and then building your time up as you go. After you get that nice
and loose, then you're gonna take your hands and put them out in front of you and start
working your chest a little bit. So just opening and closing. And really opening up that chest,
get a nice stretch in there, and then come back. You can go a little slower at the end
if you want more of a stretch, and then come back in. And then you're gonna bring your
hands up over your head and just side bend from side to side. You can do a continuous
motion, or you can actually hold it for about 3-5 seconds on each side. Then after that,
you're gonna stretch your hamstrings. Some might want to do it standing up, I like to
just stretch my legs out in front of me. Try and keep your back straight, so you're not
curling, but you're bending at your hips, and just stretching. Pull those toes up towards
you so you'll get your calves stretching a little bit as well. You should feel the whole
stretch underneath those legs. And then you're gonna lie all the way down with your knees
propped up, and then just rotate your knees from side to side to get a trunk rotation.
After that, you're gonna do a knee to chest stretch. So just bringing your knee up. You
can either grab up here, if you have some pain in your knee, grab underneath so you're
not putting a lot of pressure on it, and just pull until you feel a stretch, and hold that
stretch. And then change sides. So the last stretch, you're gonna roll over and go into
a child's pose. So just sitting back on your feet and stretching your arms out in front
of you, and bringing your chest down, and relaxing that stretch. If you wanna bring
your arms a little more forward to get even more of a stretch you can. So those were your
exercises for Fibro-my-allergy, I mean Fibromyalgia. If you have any questions,
leave them in the comments section, if you'd like to check out some other videos, go to
AskDoctorJo.com. Don't forget to follow me on Facebook and Twitter. And remember, be
safe, have fun, and I hope you feel better soon.