Best Exercises for Fibromyalgia | Gentle Pain Relief Routine - video Dailymotion

Mobile Physiotherapy Clinic

Discover the top 10 physiotherapist-approved exercises to help manage fibromyalgia pain, stiffness, and fatigue — all from the comfort of your home.  This low-impact routine from Mobile Physio is designed to: ✔ Relieve chronic pain ✔ Improve flexibility and energy ✔ Strengthen your muscles safely ✔ Support daily mobility and function  🎥 In This Video:  Stretching for tight muscles Core and weight-bearing exercises Balance and relaxation techniques Straight leg raises, bird dog, bridge pose, and more!  Perfect for beginners and anyone managing fibromyalgia symptoms.  💡 For more expert physiotherapy routines, visit: 🌐 https://mobilephysiotherapyclinic.in/fibromyalgia/  🔔 Follow us for more videos to keep you Mobile, Powerful & Flexible!  #Fibromyalgia #Physiotherapy #PainRelief #HomeWorkout #ChronicPain #MobilePhysio

Transcript

00:00Hey everyone! Welcome back to Mobile Physio, where we help you stay mobile, powerful, and flexible.

00:07In today's video, we're covering the best exercises for fibromyalgia,

00:12exercises that are gentle on your joints but powerful in helping you manage pain, fatigue,

00:16and stiffness. We'll go through stretching, strength, balance, core, and weight-bearing

00:22exercises, all specially selected to help reduce flare-ups and improve daily function.

00:28Let's get started. Neck rolls, start by sitting or standing comfortably.

00:34Gently tilt your head to one side, roll it forward, then to the other side, making a soft half-circle

00:39motion. Keep your shoulders relaxed and breathe slowly. Do this for 30 seconds in each direction.

00:47Relieves neck tension and improves mobility, cat-cow stretch, begin on your hands and knees

00:52in tabletop position. Inhale as you arch your back, lifting your head and tailbone, that's cow pose.

01:00Then exhale as you round your spine and tuck your chin, that's cat pose.

01:05Repeat slowly for 10-15 reps, this improves spinal flexibility and eases stiffness in your back.

01:11Child's pose, kneel on the mat, sit your hips back over your heels, and reach your arms forward.

01:16Let your forehead rest on the mat. If it's uncomfortable, place a pillow under your chest

01:23or knees. Hold for 30-60 seconds, this pose calms the nervous system and stretches the back,

01:29hips, and shoulders, straight leg raise. Lie down with one leg bent and the other straight.

01:36Tighten your thigh muscle and slowly lift the straight leg up to the level of the bent knee,

01:40hold for a second, then lower slowly. Do two sets of 10-15 reps on each leg,

01:47great for strengthening quads without stressing the joints, especially helpful for knee support.

01:52Seated leg extensions, sit upright in a chair. Slowly straighten one leg out in front of you,

01:59squeeze the thigh, then lower it back down. Two sets of 10-12 reps per leg, helps with walking,

02:05stair climbing, and reduces leg fatigue. Standing march, stand tall and gently march in place.

02:12Swing your arms naturally. If needed, hold onto a chair or wall for support.

02:19Do for 30-60 seconds, improves balance, coordination, and gets the heart rate up gently.

02:25Bridge pose, lie on your back with your knees bent and feet flat. Press through your heels,

02:30tighten your core, and lift your hips. Hold for a moment at the top,

02:34then lower slowly. Two sets of 10-12 reps, strengthens your glutes.

02:41Core and lower back, all important for posture and pain control.

02:45Bird dog exercise, from a tabletop position, extend your right arm forward and left leg back.

02:52Keep your spine stable. Hold for a second, then return and switch sides.

02:58Two sets of 10 reps per side, improves core strength, balance, and spinal stability.

03:03Seated side bends, sit tall with your feet flat. Raise one arm overhead and gently bend to the

03:09opposite side. Feel the stretch along your side. Come back and switch sides.

03:16Repeat 3-5 times per side, improves flexibility in the spine and rib cage, which helps breathing and

03:22posture. Deep breathing relaxation, sit or lie down comfortably.

03:26Inhale slowly through your nose for 4 seconds. Hold. And exhale gently through your mouth for 6

03:34seconds. Do this for 1-2 minutes. Calms your nervous system, reduces stress, and helps with pain control.

03:42And there you have it, the best exercises for fibromyalgia.

03:48These moves can help you reduce pain, improve energy, and move more freely.

03:54Remember, go at your own pace, be consistent, and listen to your body.

03:59If anything causes discomfort, modify or skip it.

04:02If you found this helpful, hit like, subscribe, and share it with someone who needs it.

04:08This is Mobile Physio, keeping you mobile, powerful, and flexible.

04:13See you in the next video.

Best Exercises for Fibromyalgia | Gentle Pain Relief Routine

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