Do this warmup BEFORE you exercise if you have fibromyalgia to get maximum benefit!

Hey, I'm Dr. Jov. Welcome to my warm-up for fibromyalgia, designed to get your body ready for exercise, or as I like to call it, therapeutic movement.

This is my shorter version; I just run straight through it. If this is your first time here, go ahead and check out the longer version, where I talk more in-depth about each position, each movement, and give you adaptations that you can make. Once you're comfortable with that, then you can come onto this one whenever you are ready to get ready to exercise, and we can do it together.

So, you start out in a warm room, laying on the floor. Take a couple of deep breaths. Then we just start to wake up our body with some toe movement, moving our toes up and down, back and forth.

Next, bend your knees with your feet on the floor. Take one knee and bring it towards your chest. We're going to do some ankle flexion and extension. So, point your toes towards your head and then away. Do that three or four times.

Then, move to the other side and do the same thing: flexion and extension. Now, we go back to the first leg, and we're going to do some gentle ankle range of motion. My knee is still drawn up to my chest, my hands are on my knee, and then do circular movements with your ankles in both directions.

Now, back to the other leg, same thing: three to four times in each direction on each side. Then, back to what I call the basic position, which is knees bent, arms at your side.

Now, we're going to add lumbar stabilization, which is really important. Once we're settled there, we bring both of our knees up towards our chest and do foot flippy floppies, having your ankle, foot, and toes loose. Move your legs like they're made out of jello or wet noodles, just shaking out your feet. Do that for about 20 seconds.

Then, back down on the floor, still in your lumbar stabilization position. Bring one knee to your chest and then back to the floor. Knee to chest, back to the floor. Do this two or three times on each side.

Now, we're going to add in the leg extension. So, it's knee to chest, extend your leg out, knee back to chest, to the basic position. Knee to chest, extend, knee back to chest, back to the basic position. Do this three to four times, alternating sides.

If this one is too much for you, the important adaptation here is to do knee to chest and then just do some knee extension right there. Regular flow: knee to chest, extension, back to chest, knee to chest, extension, back to chest, to the basic position.

Now we move to knee to chest, extend, lift a knee to chest, extend the leg, lift the leg, and then just bring it back to the basic position. Do this three to four times on either side.

Next, turn your leg up, keep one leg up, hands on the back of your thigh, and in this position, let it stretch for about 20 seconds. Stretch the back of your thigh here.

Then, you want to add ankle flexion and extension with your leg elongated like this. If it's too much, you can definitely bend your knee down, just trying to get some movement in the leg joint there. So, flexion and extension three to four times.

Then, do ankle circles, moving slowly, almost as if you were spending a second or two in each position as you go around. Not quite a circle, but bent down.

Now, switch to the other leg. Both hands behind your thigh, knees and legs up, stretch, and stretch the back of your thigh for about 20 seconds. Then, bring your ankle into it, doing some flexion and extension. If it's too much, you could soften that stretch on your thigh and just move your ankle: flexion and extension.

Now we move into slow-motion ankle circles, going a few times in both directions, remembering to pause in certain areas, particularly where you feel very tight.

Now, feet back on the floor, back in the low back safety position. We're almost done with the floor portion. We're going to move to air bicycle. So, one knee towards your chest, the other knee towards your chest, making sure you're stabilizing your low back.

Then, bring your feet somewhere above your knees. They don't have to be straight above, but bent. You really want to make sure your knees are above your chest here. So, knees are above your chest, legs are bent, and then you are bicycling, pedaling in the air. This can be a pretty small movement, and we do this for about 20 seconds.

I usually like to pause here; sometimes that gets your heart rate going already, doing some exercise here. Then do it for another 20 seconds or so.

Now you're done with the floor portion. If you want to hang out here and do a little side-to-side movement of your hips while your knees are bent, that's really nice. So, knees basically moving slightly away from each other and then closer together. Feet can be touching. You can add in whatever other stretches feel good at that point.

Now we move to the standing portion. I like to get my shoes on for this part. So now we're in the standing position. I want your feet to be shoulder-width apart, knees slightly bent.

Try to have your hips somewhere above your knees and shoulders somewhere above your hips. Then, we're just going to do some gentle range of motion in our shoulders: shoulder circles backwards, head forwards, then on the other side, backwards and then forwards.

The shoulders seem to like to work together, so let's do a couple of bigger shoulder circles together. I'm starting to get a little warm.

Do a little shake of your hips, do a little shake out of the arms, do any movement you need to do, but you are officially warmed up. Well done!