Viv's tips: Key factors to a "Flare Up Plan"

KEY FACTORS TO A FLARE-UP PLAN

1). Breathe. Use relaxation techniques. Relaxation response throughout the day will keep the "snow ball" effect from occurring.

2). Posture. Interrupt prolonged positions and change positions every hour. You must take charge of this - set an alarm if needed. Always keep towels, pillows or posture supports handy. Alignment decreases the effort muscles exert.

3). Modalities. Use ice, heat, TENS or tennis balls for self-massage. There are many ways to perform each of these. Think about what your body needs this time.

4). Stretching. Perform your stretching program more gently. Breathe into each movement fully. Joints and soft-tissue need the movement, but since you are likely to lose motion during a flare up, stretch should be in a fairly pain free range.

5). Recovery. Recovery is necessary. Plan to rest muscles more and get into positions that let the muscles relax. These are great times to use modalities.

6). Confidence. Everyone has flare-ups. The more experience you get in handling them the shorter they will last. You many need to ask for additional help. You will definitely have to prioritize which activities you HAVE to do.

7). Review. If you can figure out the cause of the flare up you are a genius. BE KIND TO YOURSELF, YOU ARE LEARNING.


Take care and I hope and pray you have a pain and fatigue free day!:)

FibroViv


Everything on this site is copyright Viv Walters

Viv's tips: Fatigue Flare-up Management

FATIGUE FLARE-UP MANAGEMENT

* Increase frequency of spine towels (will note the use of spine towels below)

* Always use posture supports when lying or sitting, especially arm supports.

* Decrease intensity of exercise and activities--ENERGY CONSERVATION.

SPINE TOWEL SET-UP

1). On your bed or a flat surface, place a small folded towel or pillow down.

2). Leave about 4 to 5 inches of space, then horizontally place a small towel rolled up at top of spine (right at shoulder level).

3). Right under the towel you just placed according to number 2 above, roll up a towel and place it vertically down the middle of the spine.

4). Now place a pillow right where your bottom will be when you lay down.

5). Sorry, I missed this one....lay down on the set-up you did, 1-4..for about 10 minutes.


NOTE: Do this for at least 10 minutes. You can also change it to where you bend your knees and place the pillows under your knees.

I do this and it helps me, especially when I am very fatigued.

I hope and pray this helps you and others.

Fibro Viv

Everything on this site is copyright Viv Walters

Viv's tips: Doorway Chest Stretch

August 22, 2007

DOORWAY CHEST STRETCH

1). Find a doorway entrance that is open, place both arms on doorway at shoulder level with palms flat against the doorway.

2). Slowly walk feet through doorway until a mild stretch is felt in your chest and shoulders.

3). Gently bring your head back (chin tuck).

4). Hold 10 to 30 seconds.

Note: You can do it with your arms at shoulder level, stretch arms above the head separated with one arm on each side, and with arms extended below the waist level.

IMPORTANT: DO NOT LEAN INTO THE DOOR. WALK FEET THROUGH THE DOOR.

I hope and pray this helps you and you have a pain and fatigue free day!

Fibro Viv


Everything on this site is copyright Viv Walters

Viv's tips: Upper Back Extension

August 21, 2007

UPPER BACK EXTENSION

1). Stand facing a wall (as close as possible).

2). Stabilize lower back by tightening abdominal (stomach) muscles.

3). Place your hands up the wall to stretch shoulders and upper back.

4). Hold it for 5 to 10 seconds and slowly lower your arms.

NOTE: Hips should be toward the wall, not outward.

I pray and hope this helps you and that you have a pain and fatigue free day.

Fibro Viv


Everything on this site is copyright Viv Walters

Viv's tips: Shoulder Blade Positioning

This is something that will help the pain on your shoulders and upper body:


SHOULDER BLADE POSITIONING

1). While standing straight shoulders should be down.

2). Flattened against your back and placing your palms toward your body.

3). Rotate your shoulder blades back and forth.

The muscle you use is located under your arm pit--relax your chest and upper shoulder muscles.

Try doing this at least once during the day. It will help.

THIS IS ANOTHER TYPE OF SHOULDER BLADE SQUEEZE:

1). Clasp hands behind head or beside head,

2). Chin tuck,

3). Pinch shoulder blades together,

4). Hold it there for about 3 to 5 seconds, then relax.

Perform two to three times.



I pray and hope you have a pain and fatigue free day.

Fibro Viv


Everything on this site is copyright Viv Walters

Viv's tips: Posture Scans

Hello Everyone,

I am finally able to update my blog site. I will start adding daily tips and things to do to help you out. I suggest you print these tips and place them in a notebook for easy reach and a reminder to do them daily. Here goes:

INTERRUPT POSITIONS REGULARLY WITH POSTURE SCANS

POSTURE SCANS AS FOLLOWS:

a. Where are your feet when you are sitting...make sure they are under your knees with legs relaxed.

b. No slumping while sitting...make sure your shoulders are not rounded, your back is straight and you are sitting on an even surface.

c. Are your knees loose?....relax your legs.

d. Where is your head while sitting?....Lift collar bone, inhale, exhale but maintain collar bone position. Sit up straight.

Try doing this and checking your posture during the day. It really helps.

I pray and hope these tips help everyone. I also pray and hope you have a pain and fatigue free day!

Fibro Viv

Everything on this site is copyright Viv Walters

Update on Fibro Viv's Forum

Unfortunately due to mean nasty people, I had to get rid of the new Fibro Viv's Forum to help people.

The only people to sign up as members were advertising bad, nasty sites instead of sharing information that would help people. I am so sorry. I will continue on this blog as long as I do not get any bad nasty posts.

God Bless everyone and I pray and hope you have a pain free day!

Fibro Viv