Hello all you Chronic Illness Fitness Seekers! I have to apologize that it’s Friday and I’m just getting this post out to you now. I recently moved my page over to self-hosted, and unfortunately, it resulted in a lot of major issues, including the inability to post anything! So, I’m playing catch-up – so much for Blogtober!
Moving on as I always do! Here is this week’s workout!
For this position, use your floor mat. Get yourself into a position on all fours, and lift one leg, and the opposite arm out, trying to keep them straight ahead of you and behind you. Now, press on your toes and try to lift the knee that’s on ground slightly. Hold this position for 10 -30 seconds. Beginners should only do this for 10 seconds. Slowly return to your starting position, then switch legs/arms, and repeat. Do at least 2-3 repetitions per side; more if you are more advanced, but no more than 12.
This one is your standard plank, and if you find the exercise above too challenging, begin with this one instead. You’re going to get into position with your elbows on the ground, hands below your face. Raise your knees off the ground using your toes, but KEEP YOUR BODY STRAIGHT! If your rear-end is sticking up in the air (like a teepee) then you’re not getting any benefit from this exercise. Try to hold this position as long as you can, anywhere between 10 seconds (beginners) to 30 seconds.
Use a timer to time yourself, and remember, if you’ve been sedentary, don’t push too far.
For this plank, begin by lying on your side, resting on your elbow, with one arm up. Feet should be stacked on to of each other Raise your hips so that they are off the ground, and do NOT allow your body to twist – you want to be nice and straight from feet to head. Hold this position for 10 – 30 seconds for now, and then repeat on the alternate side. Perform at least 3 (beginner) to 12 of these on each side.
To help loosen up your shoulders, this exercise requires you to begin with you feet slightly wider than shoulder-width apart. Keep your head nice and straight, aligned with your spine. Using a controlled movement, swing your arms across your body using a 1-2-3 count, and then back out. Repeat this movement 12 times. This will really help you to loosen up tight shoulder/neck and some back muscles. On the last one, give yourself a tight ‘hug’ to help those muscles relax. Hold the ‘hug’ for about 20 – 30 seconds.
For this one, you’re going to do it a little differently than in the image. Bend one knee in front of yourself, and sit up as straight as possible with the other leg behind you, as straight as possible. Then, lean your upper body directly over your bent knee, and place both arms in an outstretched position on the floor with your face facing down. This one can really help to release tightness in your piriformis, glutes, and help to loosen up your inner thigh; it’s almost like a half-split position. Hold for up to 30 seconds, then switch legs. Repeat 2-3 times per side, or up to 12 if you feel up to it.
And that’s our workout for the week! I apologize for the delay, and I’m hoping we’ve seen the end of the issues with the changeover to self-hosted, and thank you immensely for your patience! Until next wednesday, remember that you can intersperse this workout with last week’s WOWMW#4, and make sure you’re getting in at least a 5-10 minute walk – yes, we are bumping things up now! Aim for 10 minutes my wonderful fitness friends, and keep with the program – you will start to see results soon in your flexibility, endurance, and eventually, a reduction in frequency, intensity, and the duration of your Fibromyalgia symptoms!
Like this workout? Did you have to modify it in some way? Please let me know in the comments below!