Fibromyalgia involves widespread pain, fatigue, and heightened pain sensitivity. Exercise helps but must be carefully dosed to avoid post-exertional flares. Gentle stretching maintains mobility and reduces overall stiffness without overwhelming sensitive nervous systems. Start with less than you think necessary. Build gradually over weeks and months. Get your personalized routine: Start your 14-day free trial Gentle Full Body Light movement for overall stiffness. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Neck and Shoulders Common fibromyalgia tender points. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Upper Back Thoracic mobility for common pain areas. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Hips and Lower Body Gentle hip mobility. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Extremities Hand, wrist, and ankle mobility. JME 196 Hold onto your hand to find a gentle stretch in your forearm and wrist. Don't force any range of motion - listen to your body. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Fibromyalgia Exercise Principles Less is more initially. Avoid post-exercise exhaustion. Morning stiffness responds to gentle movement. Pace yourself. Work with healthcare providers familiar with fibromyalgia. Fibromyalgia Programming simplmobility provides ultra-gentle mobility routines. 2-3 minute sessions support function without triggering flares. Start Your Free Trial