Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain by Celeste Cooper

Author:Celeste Cooper
Language: eng
Format: epub
Tags: Health/Bodywork
ISBN: 9781594779596
Publisher: Inner Traditions/Bear & Company
Published: 2010-07-01T00:00:00+00:00

Weight Lifting

Weight lifting is best attempted after you have established a successful stretching program and aerobic routine. Weight lifting is a strengthening exercise, and if you have CMP, it should not be attempted until all TrPs are completely gone. Even then, weight lifting should be started at a very low level. A low level consists of lifting one to ten pounds using small muscle groups. Great modification is needed. For us, even low-level weight lifting requires the guidance of someone with a strong knowledge base, particularly regarding our disorders.

As with all exercise, there is a right way and a wrong way of lifting weights. Inappropriate weight or technique can cause muscle trauma. Your body worker, physical therapist, or qualified trainer should be able to help you in determining what is best for you, and how to proceed with the proper weight lifting exercises for your condition.

Yoga

Yoga was originally a Hindu philosophy and the physical poses were intended to promote spiritual growth. Modern yoga is practiced to bring about harmony and relieve stress. The most familiar forms of yoga involve gentle movement and regular breathing exercises. Some yoga practices also include visualization, progressive relaxation, and meditation. By assuming various yoga positions (asanas) and practicing controlled breathing, it’s possible to achieve an altered state of mind and increase oxygen and blood flow to the body’s organs. Yoga also promotes alignment of the spine by improving flexibility. Many practitioners believe it purifies the body of impurities by harmonious regulation of the endocrine and nervous systems.

Many of the stretching exercises you’ll find in the Useful Tools section of this chapter are modified or basic yoga asanas.

Laughter

You don’t stop laughing because you grow old; you grow old because you stop laughing.

AUTHOR UNKNOWN

Laughter flexes the diaphragm, chest, and abdominal muscles, causing deep breathing. It helps relax the shoulders, neck, and facial muscles; and aids digestion, stimulates the heart, and increases the production of endorphins, which help relieve pain. A hearty laugh can burn up as many calories per hour as a brisk walk.128

Laughter removes us from the self-absorbed ego and releases negative thoughts. It helps us to balance our perspective on painful experiences and deal with difficulties in a healthy way.

A cheerful heart is good medicine, but a downcast spirit dries up the bones.

PROVERBS 17:22

Concluding Thoughts on Exercise

No matter the type of exercise, muscles that are well cared for can help reduce chronic pain. Regular exercise, when done within your limits, is known to increase endorphins, our natural painkilling chemicals. Properly done routine exercise plays a role in increasing natural killer cells, the frontline of immune system defense.129 This indicates that exercise improves our immune system and helps us fight off unwanted microorganisms and diseases.

The important thing to remember when choosing a type of exercise is to choose one that keeps you FIT—Fun, Intelligent, and Therapeutic.

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