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Gentle Stretches for Fibromyalgia Pain Relief - Full Body - 10 Minutes
AskDoctorJo•Processed: Mar 03, 2026
10-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Full Body. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes gentle stretches and exercises aimed at relieving fibromyalgia and chronic pain, focusing on low-impact movements that can be performed lying down.
🏃 Guide
This workout is designed for individuals suffering from fibromyalgia and chronic pain, providing gentle stretches that can be performed lying down to alleviate discomfort.
Benefits
Pain Relief
Improved Flexibility / Range of Motion
Step-by-Step Guide
1
Supine Trunk Rotation
Lie on your back with knees together and gently roll to one side, feeling a stretch in the side of your body and hips. Hold for 30 seconds, then switch sides.
2
Supine Butterfly Stretch
With knees bent, allow them to fall outward to the sides to stretch the groin area. Hold for 30 seconds, ensuring no pain is felt.
3
Knee to Chest Stretch
Bring one knee towards your chest while keeping the other leg extended. Hold for 30 seconds, feeling a stretch in the lower back.
4
Pelvic Tilts
Gently tilt your pelvis to flatten your lower back against the floor. Hold for 3-5 seconds and repeat, ensuring no strain is felt.
5
Isometric Hip Adduction
Place a ball or pillow between your knees and squeeze gently for 3-5 seconds, focusing on the inner thigh muscles.
6
Isometric Hip Abduction
Using a strap or belt, push your knees outward against the resistance for 3-5 seconds, engaging the outer thigh muscles.
7
Supine Chin Tucks
Lie down and gently tuck your chin towards your chest, holding for 3-5 seconds to engage neck muscles.
8
Diaphragmatic Breathing
Place one hand on your chest and the other on your belly. Breathe deeply into your belly, ensuring the chest remains still.
Safety Notes
Avoid any movements that cause significant pain or discomfort. Consult a healthcare provider if unsure about performing these exercises.
Duration: 10m 29s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Fibromyalgia
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
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#10 min#quick#short#Stretching#Low Impact#Floor Exercise#beginner#None#Full Body#low