Viv's tips: Shoulder Exercises

SHOULDER ELEVATION


While laying down on your bed:

1). Begin with shoulders relaxed,
2). Pinch shoulders upward toward your ears (shrug them up),
3). Repeat this in sets of 3 or 4 about 2 or 3 times.
4). Try doing this throughout the day.

NOTE: There should be some tension release during this process. You can also do this standing up straight or sitting up straight.



SCAPULAR RETRACTION
(Shoulder blade squeeze)


While standing up straight do the following:

1). Stand with your arms on your side,
2). Pinch shoulder blades together (squeeze),
3). Repeat this in sets of 3 or 4 about 2 or 3 times.
4). Try doing this throughout the day, if possible.

NOTE: There should be some tension release during the process. You can also do this standing up straight or sitting up straight.
I hope and pray these tips are helping someone today:)

FibroViv

Viv's tips: Form to use to Track Your Pain

I have created a form to help you keep a record of your pain. Take it along with you when you visit your doctor. Try printing several copies and try to fill one out daily. I have tried to make it simple to complete. I know it is difficult to write out everything.

DAILY JOURNAL FOR TRACKING YOUR PAIN


Full Name _______________
Date ________

What time of the day do you feel your pain?

____When I wake up in the morning ____Throughout the day
____At night ____All of the above ____Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________

What activities caused your pain?

_____Walking_____Bending_______Going up and down stairs
_____Running_____Taking a bath_____Stretching____Exercise
_____Completing simple household chores____Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________

Where did you feel the pain?

___Hands ___Fingers___Arms___Shoulders___Neck___Waist
___Abdomen____Ribcage___Legs___Feet___Toes___Thighs
___Knees____Head___Breasts___Hips____Ankles____Calf
___Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________

Do you get any burning sensations?
___Yes___No___Sometimes

If so, Where?

___Hands ___Fingers___Arms___Shoulders___Neck___Waist
___Abdomen____Ribcage___Legs___Feet___Toes___Thighs
___Knees____Head___Breasts___Hips____Ankles____Calf
___Other

COMMENTS:
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________

Do you get any tingling or numbness? If so, Where?

___Hands ___Fingers___Arms___Shoulders___Neck___Waist
___Abdomen____Ribcage___Legs___Feet___Toes___Thighs
___Knees____Head___Breasts___Hips____Ankles____Calf
___Other


Rate the level of pain: (1=mild, 5=moderate, 10=severe)
___1 ____5 ____10 _____Other

COMMENTS:
_______________________________________________________
_______________________________________________________
_______________________________________________________

What medication are you taking to treat your pain?

Medication/Dosage_________________________________________
_______________________________________________________
_______________________________________________________

When Taken ______AM/PM
Relief? ____Yes____No____Some

How long did the medication take before it worked?
___Minutes___Hour _____Hours_____Not at all

COMMENTS:
_______________________________________________________
_______________________________________________________
_______________________________________________________

I pray and hope this form helps out someone.

Take care,

FibroViv

Read about Trigger Point Therapy Workbook

Hello Everyone,

Here is a book of special interest:

Davies & Clair, (2001)
The Trigger Point Therapy Workbook, Your Self-Treatment Guide for Pain Relief, New Harbinger Publications, Inc. 5674 Shattuck Avenue, Oakland, CA 94609

I hope this helps someone.

FibroViv

Viv's tips: Hot Nap

Here is another way to help your sore muscles and fatigue:

HOT NAP (HOT TUB):


Take a 30 minute hot bath, when getting out of the tub, wrap up in a warm towel and go to bed and nap.

I do this a lot and it helps me. I hope it helps you:)

FibroViv

Viv's tips: Form to use when you visit a new doctor

Here is a form I created that might help some people. Print it and fill it out prior to going to visit a new doctor.


DATE:_________________

PCP____________________Referred by___________________

Describe your problem and symptoms:
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

Personal Medical History


___diabetes _________average diabetic reading _______Heart trouble
___asthma _________ Hay Fever ________Shortness of breath
___Bi-Polar _________ Anxiety ________ Trouble Sleeping
___Wear eyeglasses _______High Blood Pressure _______Broken bones


Family Medical History

___diabetes ______Heart trouble _______asthma_____Hay Fever
_____Shortness of breath ______High Blood Pressure


Current Medications

Please list all medications you are currently taking along with the dosage and time:

_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

Is there anything else I should be aware of as your new Physician?
_________________________________________________________
_________________________________________________________
_________________________________________________________

What other Physician's are you under the care of?
_________________________________________________________
_________________________________________________________
_________________________________________________________


I hope and pray this form helps someone today.

FibroViv

Coping & Treatment Strategies for ME/FMS

We must all try to understand the concept of this illness and work hard to get better by doing the following:

1). Eliminate your particular physical and psychological stress factors, whether they are physical or psychological.

2). Try not to misuse your body on a tolerable day. Learn to pace yourself.

3). Figure out which forms of exercise don’t provoke your symptoms or make you feel worse. Prevent muscles from weakening by doing regular activities such as stretching and walking.

4). Try at least two or three of the anti-depressant drugs available in the market today. Educate yourself on the ramifications of taking these medications and talk to your doctor.
These drugs act upon different neurotransmitter receptors in the body, what works for you may not work for someone else. You should try the drug in low doses and give it at least three weeks to determine whether it is working. It is crucial that you don't over-exert yourself.

The main thing to remember is that FMS and CFS are NOT stress disorders. We have generalized pain, fatigue, stiffness and morning fatigue, along with other symptoms. Pain is not the only symptom which is prominent in patients with this disorder.

Yes, most of us get worse after any form of physical or psychological stress. The worsening of symptoms typically occurs 24 to 48 hours after any sudden form of exertion. It is so important that doctors and the medical community realize that the clinical features they see are not always the most important thing.

It really disturbs me that many doctors and journals (literature), reports have equated FMS/CFS (ME/CFS) with labels of depression-like disorders. Those terms are used too commonly with too little after thought.

Sure, patients may fight periods of depression or feel down in the dumps, but that is not to say that FMS or CFS is just another form of depression. If you suffer from depression, you should not be made to feel badly about it by either your family or the medical community. The main thing is to seek help and don't let anyone blame you for feeling blue.

This disorder can occur at any age, and it is historically a problem for young people who have this disorder to be told that they have some emotional thing going on.

I ask that you seek help and don’t let anyone blame you for feeling blue.


I hope and pray this information has helped someone today.

Fibro Viv

Viv's tips: Take control of your pain

We are the only ones that can take control of our health. People living with a chronic illness might want to consider the following tips:

1). Decrease Infections

Our immune systems may sometimes be worn down due to sleep deprivation. Common colds and infections are harder on people with chronic illnesses. These new infections tend to place additional stress on our immune system, then it causes our symptoms to get worse. Practicing good hygiene, a healthy diet, and pacing ourselves to minimize our chances of developing additional medical problems.

2). Breathing Correctly

Breathing shallow may cause you to starve your body and its muscles of oxygen. Many articles have been written noting the lack of oxygen actually caused tender points and increased pain associated with fibromyalgia and fatigue. When you breathe your abdomen should expand while inhaling, and contract while exhaling.

3). Maintain Good Posture

Poor posture can cause muscle stiffness and muscle pain. Checking your posture during your day while sitting, standing or walking will help reduce pain and relax muscles. No slouching, shoulders rolled forward, or head forward helps maintain good posture.

4). Lifestyle Changes Can Help

Unfortunately, we have to make lifestyle changes due to our health challenges and disorders. We are unable to continue with our usual day-to-day activities and need to change and prioritize them.

5). Decreasing your Symptoms:

a. Do not stay up late or get up too early. Go to bed and wake up at the same time if possible.

b. Pace yourself and try not to use up all of your energy. Pacing is very important.

c. Drink plenty of water however, try to slow down your consumption prior to bedtime.

d. Eliminate or cut down alcohol and caffeine drinks.

e. PACE...PACE....PACE. Please PACE yourself.


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

FibroViv



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