Therapeutic exercise
Progressive Whole-Body Stretch
A systematic sequence of gentle stretches covering all major muscle groups. Improves sleep quality and reduces morning stiffness in fibromyalgia.
How to perform
- Starting position. Start with lateral cervical stretches (30 seconds per side).
- Step 2. Progress to upper-trapezius stretch, chest (doorway), low back (knee-to-chest), gluteals, hamstrings, and calves.
- Step 3. Hold each position for 20–30 seconds.
- Return. Breathe deeply during each stretch and never force beyond a comfortable range.
When not to perform
- Flare period with intense pain (VAS >8)
- Acute injury in any muscle group
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Diaphragmatic Breathing
Trains the diaphragm as the primary respiratory mover, reducing the overload on accessory cervical muscles. A key component in the treatment of cervicothoracic myofascial pain syndrome.
4-7-8 Breathing with Gentle Movement
Combines regulatory 4-7-8 breathing with arm elevation and lowering. Reduces the central-nervous-system hyperexcitability typical of fibromyalgia.
Box Breathing
A four-count breathing technique with equal phases. Reduces the sympathetic activation associated with the migraine prodrome and interrupts the cervical-tension cycle.