Chronic PainActive referenceUnder clinical review

Fibromyalgia Gentle Movement

Graded movement plan for widespread pain and fatigue. Intensity is auto-paced from RPE and pain trends; emphasises consistency over volume.

Condition: Fibromyalgia · ICD-10 M79.7

Minutes / session

Weeks

Phases

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

Pain at or above 6/10 requires an exercise substitution.
Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

Are you in a severe widespread pain flare (>= 8/10 in multiple regions)?
Block Self Guided · Allow the flare to settle and contact your clinician before resuming exercise.
Do you have new numbness, weakness, or vision changes?
Urgent Care · Please see a clinician promptly for assessment.

Clearance and monitoring checks

How was your sleep last night (0-10)?
Monitoring · Inform
How fatigued do you feel today (0-10)?
Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Regulate & Pace

4 weeks

Goals

3 short sessions/week
Pain not worse 24h after

Precautions

Keep RPE under 5/10
Sleep hygiene

Adductor Stretch (Butterfly)

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Rock (Knee-to-Wall)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Adductor Stretch (Butterfly)

Stretch · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Rock (Knee-to-Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Arm Circles

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Behind-Back Shoulder Stretch

Stretch · T0 · Beginner

2 sets · 3 reps · 20 sec · 10 sec rest

Recorded pain ceiling: 4/10

Arm Circles

Mobility · T0 · Beginner

2 sets · 15 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Child's Pose with Reach

Activation · T0 · Beginner

2 sets · 3 reps · 30 sec · 15 sec rest

Recorded pain ceiling: 4/10

Calf Stretch (Wall)

Stretch · T0 · Beginner

2 sets · 10 reps · 40 sec · 30 sec rest

Recorded pain ceiling: 4/10

Behind-Back Shoulder Stretch

Mobility · T0 · Beginner

2 sets · 3 reps · 20 sec · 10 sec rest

Recorded pain ceiling: 4/10

Figure-4 Rock (Supine)

Activation · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cross-Body Shoulder Stretch

Stretch · T0 · Beginner

2 sets · 2 reps · 20 sec · 10 sec rest

Recorded pain ceiling: 4/10

Calf Stretch (Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 40 sec · 30 sec rest

Recorded pain ceiling: 4/10

Heel Slides (Supine)

Activation · T0 · Beginner

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Doorway Chest Stretch

Stretch · T0 · Beginner

2 sets · 3 reps · 30 sec · 15 sec rest

Recorded pain ceiling: 4/10

Child's Pose with Reach

Mobility · T0 · Beginner

2 sets · 3 reps · 30 sec · 15 sec rest

Recorded pain ceiling: 4/10

Hip Flexion Rock-Back (Quadruped)

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Figure-4 Stretch

Stretch · T0 · Beginner

2 sets · 10 reps · 45 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T1

Expand Tolerance

5 weeks

Goals

20-30 min walk 3x/week
Add light resistance

Precautions

Pace; do not push through flares
Track sleep quality

90/90 Hip Switch

Mobility · T1 · Beginner

2 sets · 8 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Backward Walking/Jogging

Endurance · T1 · Beginner

2 sets · 10 reps · 300 sec · 60 sec rest

Recorded pain ceiling: 4/10

Adductor Rock-Back

Mobility · T1 · Beginner

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Pull-Apart

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Cat-Cow with Shoulder Focus

Mobility · T1 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Band Row

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Pull-Apart

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Frog Stretch (Gentle)

Mobility · T1 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Shoulder Press

Strength · T1 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Row

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Lunge Hip Flexor Mobilization

Mobility · T1 · Beginner

2 sets · 10 reps · 45 sec · 15 sec rest

Recorded pain ceiling: 4/10

Banded Knee Extension (Seated)

Strength · T1 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Shoulder Press

Endurance · T1 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Piriformis Sit-Back

Mobility · T1 · Beginner

2 sets · 10 reps · 45 sec · 30 sec rest

Recorded pain ceiling: 4/10

Bird Dog

Strength · T1 · Intermediate

2 sets · 8 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Banded Knee Extension (Seated)

Endurance · T1 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T2

Integrate to Daily Life

3 weeks

Goals

Tolerate 30 min activity
Stable mood + sleep

Precautions

Plan recovery days
Use breath work for flares

90/90 External Rotation

Strength · T2 · Intermediate

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Clock Reaches

Balance · T2 · Intermediate

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

90/90 External Rotation

Endurance · T2 · Intermediate

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Strength · T2 · Intermediate

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Hip Airplane

Balance · T2 · Advanced

2 sets · 6 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Endurance · T2 · Intermediate

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Bear Hold

Strength · T2 · Intermediate

2 sets · 1 reps · 20 sec · 45 sec rest

Recorded pain ceiling: 4/10

Hip Airplane (Assisted)

Balance · T2 · Intermediate

2 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Bear Hold

Endurance · T2 · Intermediate

2 sets · 1 reps · 20 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bent-Over Reverse Fly

Strength · T2 · Intermediate

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Lateral Step-Down (Balance)

Balance · T2 · Intermediate

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bent-Over Reverse Fly

Endurance · T2 · Intermediate

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Box Squat

Strength · T2 · Beginner

2 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Pallof Press

Balance · T2 · Beginner

2 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Box Squat

Endurance · T2 · Beginner

2 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Cable Face Pull

Strength · T2 · Intermediate

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Side Plank

Balance · T2 · Beginner

2 sets · 10 reps · 20 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cable Face Pull

Endurance · T2 · Intermediate

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Weekly
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence: Weekly
Scale: 0–14 sessions
Scoring direction: Higher Better

Functional Limitation (0-10)

Simple · Optional

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Widespread Pain Index (WPI)

Prom · Required

Under clinical review

Number of body regions with pain in the last week.

Cadence: Baseline
Scale: 0–19 regions
Scoring direction: Lower Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence: Weekly
Scale: 6–20 RPE
Scoring direction: Lower Better

Fatigue Assessment Scale

Prom · Optional

Under clinical review

10-item Fatigue Assessment Scale total score.

Cadence: End Of Phase
Scale: 10–50 score
Scoring direction: Lower Better

Widespread Pain Index (WPI)

Prom · Required

Under clinical review

Number of body regions with pain in the last week.

Cadence: End Of Program
Scale: 0–19 regions
Scoring direction: Lower Better

Fatigue Assessment Scale

Prom · Required

Under clinical review

10-item Fatigue Assessment Scale total score.

Cadence: Baseline
Scale: 10–50 score
Scoring direction: Lower Better

Fatigue Assessment Scale

Prom · Optional

Under clinical review

10-item Fatigue Assessment Scale total score.

Cadence: Weekly
Scale: 10–50 score
Scoring direction: Lower Better

Fatigue Assessment Scale

Prom · Required

Under clinical review

10-item Fatigue Assessment Scale total score.

Cadence: End Of Program
Scale: 10–50 score
Scoring direction: Lower Better

Sleep Quality (0-10)

Simple · Required

Under clinical review

Self-rated overnight sleep quality.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Higher Better

Guide questions

What is the Fibromyalgia Gentle Movement guide?

Graded movement plan for widespread pain and fatigue. Intensity is auto-paced from RPE and pain trends; emphasises consistency over volume.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

The current record does not mark medical clearance as universally required. Its L1 · Self-guided after screening safety rules and screening still apply.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 20 minutes, and an overall duration of 12 weeks.