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Cobra Stretch

The document outlines various stretching exercises, including Cobra Stretch, Spinal Twist, and Standing Quad Stretch, with specific instructions on duration and repetitions. It also discusses the impact of regular walking on reducing pain and fatigue in individuals with fibromyalgia, emphasizing the importance of physical activity. Additionally, it mentions other forms of exercise such as Pilates, Yoga, and Tai Chi that can benefit overall health.

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Liam Devine
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We take content rights seriously. If you suspect this is your content, claim it here.
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116 views5 pages

Cobra Stretch

The document outlines various stretching exercises, including Cobra Stretch, Spinal Twist, and Standing Quad Stretch, with specific instructions on duration and repetitions. It also discusses the impact of regular walking on reducing pain and fatigue in individuals with fibromyalgia, emphasizing the importance of physical activity. Additionally, it mentions other forms of exercise such as Pilates, Yoga, and Tai Chi that can benefit overall health.

Uploaded by

Liam Devine
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Cobra Stretch

Hold the stretch for 10 seconds and when you’re ready, gently lower back down.
Repeat this stretch 8 to 10 times
Knees-to-chest

Hold this stretch for 30 seconds

Spinal twist
Breathe deeply and hold for 15 to 20 seconds. Repeat on the opposite side.

Upper back stretch


Stretch with your hands up at shoulder level. You should feel the stretch between
your shoulder blades. Hold this stretch for 10 seconds.

Neck Stretch

Neck Rolls

Shoulder stretch

Side stretch
Gently lean your body to one side, feeling a deep stretch along the side of your
body. Pause and then return to standing straight. Repeat 8 to 10 times on each
side.

Standing quad stretch


Keep your thighs lined up next to each other and your left leg in line with your
hip. Feel the stretch in your left thigh and hips and hold for 30 seconds. Repeat
with your right leg.

Hamstring stretch
Bend forward from your hips to feel a nice stretch along the back of your
outstretched leg. Hold for 30 seconds and then repeat with your other leg.

Calf stretch
Placing your hands on a wall for support, step back on one leg and gently push
your heel towards the ground, feeling a nice stretch along the back of your calf.
Hold for 30 seconds and repeat on your opposite leg

Lower back
Back flexion stretch
Pirifomis Muscle Stretch
Lateral Flexion Stretch

knee-to-chest stretch
pelvic tilts
cat-cow stretches
superman
bird-dog
cross over lower back stretch
bridge
plank
deep lunges
back extension
sedentarism prolong flare ups in fibromyalgia
exercise induced flareups

analyze the role of pain catastrophizing and fibromyalgia impact in the


relationship between regular walking behavior and pain and fatigue experienced
after a walking test.
walking regularly reduces pain, fatigue, depression, and functional limitation
Sunlight exposure
Pilates
Yoga
Stretching
Circuits
Tai chi
Swimming
Walking
Hiking

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