Pilates
Gentle Pilates for fibromyalgia: a 20-minute paced class
Unlike our other Pilates classes, this one is built for fibromyalgia. It uses the moves and the starting dose of the mat Pilates programmes tested in fibromyalgia trials (one set of 8 of each move, mostly lying down), with breathing at the start and relaxation at the end, as in those trials. There's a stop point after about 12 minutes: on a bad day, in your first week, or if you're unsure, stop there and go straight to the rest. That follows the trials, which let symptoms guide how much people did, and the advice of the National Institute for Health and Care Excellence (NICE) that exercise programmes take your needs and abilities into account. Feeling a little sore or tired afterwards is common and isn't harmful, but if you feel much worse the next day, do less next time. This class isn't for myalgic encephalomyelitis or chronic fatigue syndrome (ME/CFS).
Settle
- Beginner · 3D demoLie or sit however is comfortable; breathe in for about 4 counts and out for about 6, or just notice your breathingEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
- Beginner · Abs · 3D demoHands on your lower ribs; feel them widen as you breathe inHarder: Roll-up (Pilates)
Gentle moves on your back
- Beginner · Glutes, Abs, Hamstrings · 3D demoKnees bent, a cushion under your head; tilt your pelvis, then peel up only as high as is easyHarder: Glute bridge
- Supine heel slide8 each sideBeginner · Hip flexors, Hamstrings, Quads · 3D demoSlide one heel away and back while your pelvis stays stillHarder: Hip windshield wipers
- Knee fold8 each sideBeginner · Abs, Hip flexors · 3D demoLift one foot just off the floor and lower it, tummy softEasier: Supine heel slideHarder: Dead bug heel taps
- Hip windshield wipers8 slow passesBeginner · Glutes, Adductors · 3D demoFeet wide; let both knees sway side to sideEasier: Supine heel slideHarder: 90/90 switch
The trial moves, then the stop point
- Single-leg circle (Pilates one leg circle)5 small circles each way, each legBeginner · Abs, Hip flexors, Adductors · 3D demoBend the other knee with the foot on the floor; keep the circles smallHarder: Corkscrew (Pilates)
- Single-leg stretch (Pilates one leg stretch)8 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoHead down on the mat; slide your legs rather than kickEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoHead resting on your arm, a towel under your hip; a small swing forward and back. Stop point: on a bad day, go straight to the restHarder: Side-lying leg circles (Pilates side kick series)
Back and spine
- Swan (Pilates swan dive)5 small liftsIntermediate · Back, Glutes, Triceps · 3D demoLift only your chest a little; leave it out if arching pinchesEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
- Saw (Pilates)3 each sideIntermediate · Back, Abs, Hamstrings · 3D demoSit on a cushion, legs wide or crossed; turn and reach gentlyEasier: Spine stretch forward (Pilates spine stretch)Harder: Boomerang (Pilates)
- Side-lying open book5 each sideBeginner · Back, Chest, Shoulders · 3D demoHead on a cushion; open your top arm only as far as is easyHarder: Thoracic rotation
Rest
- Corpse pose (Savasana)3 to 4 minBeginner · 3D demoLie still, or sit if that feels better; eyes open is fine
Tips
- Do it 2 or 3 times a week, as in the trials. Build up as one fibromyalgia trial programme did: 1 set of 8 in the first month, 2 sets of 10 in the second and 3 sets of 8 in the third, moving on only when the moves feel controlled, as another trial did.
- On a bad day, use the stop point: the first three blocks and the rest, or just the breathing. Pacing means balancing activity and rest, so you don't overdo it on good days.
- Feeling a bit more sore or tired for a day or so is common when you start; one trial told people to expect a tolerable increase in pain and tiredness at first. If you feel much worse the next day, or for longer, drop back to the last version that felt manageable.
- This is light strength and flexibility work. Add gentle walking, cycling or swimming on other days, building up slowly.
- See a GP about new symptoms, such as a hot, swollen joint, a high temperature, weight loss you can't explain or new weakness, or if activity is regularly followed by a delayed crash that takes days to recover from.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the gentle pilates for fibromyalgia: a 20-minute paced class take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for beginners?
It is written for beginners. 6 of its 13 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.