Jumping Jacks
Standing Quad Stretch
Seated Quad Stretch
Arm and Torso Stretch

Peer Leader Evelyn Zurbrigg has designed a series of exercises and movements intended to guide you through a 20-minute movement session.  Evelyn will alternate leading the sessions on a bi-weekly basis. The exercises/movements can be done either seated or standing.  The leaders will demonstrate both approaches.

Remember, exercise activities for people with Fibromyalgia is not about exercising significantly hard, which can cause significant pain or a flare-up of symptoms, but rather exercising appropriately for oneself, in order to relieve symptoms.

By engaging in movement, we will boost our heart rates, improve our energy levels and reduce Fibromyalgia pain and other symptoms.  The key to relieving Fibromyalgia pain, fatigue and other symptoms, is to become consistent and regular at a speed and intensity suited to YOU.  To help you throughout the session, Evelyn will provide modifications and encouragements for limiting oneself, as required.  All Movement Mondays exercises can be done at a gentle level or greater level of intensity.

But how does one know what is appropriate for oneself? We all know our own limitations, most likely better than anyone else.  Start at a level that you know you can handle.  Take a gradual approach.  In Movement Mondays, this will mean not doing as many repetitions of an exercise, perhaps not doing the full movement, or even resting as required.  ONLY DO WHAT YOU CAN.

Still wondering if exercise is suitable for Fibromyalgia? Click on this link and check the info entitled “Exercise and Fibromyalgia” on this page: .

As mentioned, Movement Mondays is designed to provide movement.  We will move/exercise our arms, legs and torso, in such manner as to hopefully increase our heart rates and blood flow.  Doing so will, in turn, reduce pain and increase energy, amongst other benefits. Movement Mondays can never be too difficult for any member of FSN because participants always go at their own pace, and can take breaks and rest or go slow whenever needed.

After exercising, you might feel a bit tired, depending on the intensity you choose to put into your workout, but better the next day.  If you should happen to feel more pain and/or other symptoms the next day, modify or reduce movement and intensity for the next session.

While cooling down, we spend the remaining time chatting and catching up with each other to develop social connections and build a deeper sense of community.

Not feeling up to attending? No worries.  The movement section of each session is recorded and a recording is available for download for approximately 7 days after each session. Come check out this form of exercise activity – held weekly on Mondays at 11:00am ET!  Newcomers always welcome!

Back and Lower Leg Stretches
Marching in Place
Seated Side Stretches