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Seated Stretches for Fibromyalgia & Chronic Pain Relief - 12 Minutes
AskDoctorJo•Processed: Mar 03, 2026
12-minute workout video. Stretching, Low Impact. targeting Neck, Shoulders, Back. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes a series of gentle seated stretches targeting the neck, shoulders, and upper back to relieve pain associated with fibromyalgia and chronic pain conditions.
🏃 Guide
This video is designed for individuals living with fibromyalgia and chronic pain, providing gentle seated stretches to alleviate discomfort and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Neck Rotation
Gently turn your head towards one shoulder and then the other, feeling a stretch in your neck. Ensure you do not push into pain.
2
Cervical Side Bend
Bring your ear towards your shoulder while keeping the opposite shoulder relaxed. Hold for a few seconds and switch sides.
3
Upper Trap Stretch
Sit on one hand and pull your head to the opposite side with the other hand, feeling a stretch in the upper trapezius. Hold for 30 seconds.
4
Levator Scapulae Stretch
Turn your head at a 45-degree angle and tuck your nose towards your armpit while holding your arm up. Switch sides after holding.
5
Seated Ts
Extend your arms to the side at shoulder height and squeeze your shoulder blades together. Return to the starting position.
6
Seated Trunk Rotation
Gently rotate your upper body while keeping your hips stable, feeling a stretch in your back.
Safety Notes
Avoid movements that cause pain or discomfort. Consult a healthcare provider if you have severe symptoms.
Duration: 12m 22s
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: Neck & Shoulder Pain
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Neck💪 Shoulders💪 Back
Category
StretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#12 min#medium length#Stretching#Low Impact#beginner#None#Chair#Neck#Shoulders#Back#low