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Gentle Standing Stretches for Chronic Pain and Fibromyalgia Relief
AskDoctorJo•Processed: Mar 03, 2026
11-minute workout video. Stretching, Low Impact, Cool Down. targeting Full Body, Neck, Back, Legs. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes gentle standing stretches and exercises aimed at relieving chronic pain and improving flexibility, focusing on neck, back, and leg movements.
🏃 Guide
This video is designed for individuals suffering from chronic pain and fibromyalgia, offering gentle standing stretches to alleviate discomfort and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Cervical Rotation
Turn your head to each side, pausing for 2-3 seconds. You should feel a gentle stretch in your neck without pain.
2
Cervical Sidebend
Tilt your head towards each shoulder, keeping shoulders relaxed. Feel the stretch along the side of your neck.
3
Deep Breathing with Arm Movements
Lift arms while breathing in deeply, then lower while exhaling. Focus on expanding your chest.
4
Standing Side Bending
Reach one arm overhead and lean to the opposite side. Feel the stretch along your side.
5
Standing Ts
Extend arms to the side and squeeze shoulder blades together. You should feel activation in your upper back.
6
Standing Trunk Rotation
Rotate your torso while keeping hips stable. Feel the stretch in your spine.
7
Runners Stretch
Lean into a calf stretch with one leg back, keeping toes forward. You should feel a stretch in your calf.
8
Standing Hamstring Stretch
Prop one heel forward, keeping your back straight. Lean forward to feel the stretch in your hamstring.
9
Diaphragmatic Breathing
Place one hand on your belly and one on your chest. Breathe deeply into your belly, ensuring minimal chest movement.
Safety Notes
Avoid any movements that cause pain. Consult a healthcare provider if you have specific health concerns.
Duration: 11m 27s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
FibromyalgiaChronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Neck💪 Back💪 Legs
Category
StretchingLow ImpactCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#11 min#medium length#Stretching#Low Impact#Cool Down#beginner#None#Full Body#Neck#Back#Legs#low