Living with fibromyalgia often means that exercise feels like a negotiation. Movement helps—reducing stiffness, lifting mood, boosting circulation—but deciding what kind and how much can feel overwhelming. On bad days, just the thought of a full routine is enough to shut me down. On good days, I push too hard and pay for it tomorrow.
What I needed wasn’t
more motivation. It was a menu system: simple, predictable, and
flexible enough to match whatever body I woke up in. That’s how I came up with
the “1, 2, None” workout menu.
It’s not a boot camp
or a challenge. It’s a decision-making tool—a way to keep movement in my life
without guilt, indecision, or overdoing.
Here’s how it works,
why it helps, and the specific fibro-friendly
moves that make it doable.
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Why Exercise Decisions
Are Hard with Fibro
- Energy
unpredictability: Yesterday’s
“good day” might mean today’s flare.
- Overthinking
trap: So many choices (yoga,
walking, stretching, weights) that I stall out.
- All-or-nothing
mindset: If I can’t do a full
routine, why bother?
- Fear
of flare: Past
crashes make me hesitant to even start.
A menu system takes
decision fatigue out of the equation.
The “1, 2, None” Menu
Explained
It’s simple:
- 1
= One move. If that’s all you can do,
it counts.
- 2
= Two moves. If you have a little more
energy, stack them.
- None
= Rest. If today’s a full stop,
skip movement with zero guilt.
Every day, I pick from
the menu based on my pain
and energy level. No pressure, no overthinking.
The 1-Move Options
Each is under 5
minutes, gentle, and fibro-friendly.
- Seated
Cat-Cow: Inhale arch spine, exhale
round, repeat 5–10 times.
- Ankle
Circles: Lift one foot, circle
slowly both ways, switch sides.
- Shoulder
Rolls: 5 forward, 5 back, smooth
and easy.
- Neck
Stretch: Tilt ear to shoulder,
breathe deeply, switch sides.
- Standing
March in Place (30 seconds): Lift
knees lightly, arms swinging softly.
Why it works: Even one move prevents total stiffness
and sends your nervous system a “we moved today” signal.
The 2-Move Combos
Pair two together for
a light 10-minute routine. Examples:
- Cat-Cow
+ Shoulder Rolls: Spine
and upper body relief.
- Ankle
Circles + Seated March: Circulation
booster for legs.
- Neck
Stretch + Forward Fold (seated): Calms
upper tension + low back.
- Seated
Twist + Gentle Side Stretch: Full
torso mobility.
Why it works: Two moves feel like a “mini workout”
without being overwhelming.
The None Option
Sometimes, even one
move is too much. That’s not failure. That’s pacing.
What “None” can look
like:
- Gentle
breathwork (inhale 4, exhale 6, repeat 3–5 cycles).
- Weighted
blanket rest.
- Visualization
of stretches without physical effort.
- Hydration
+ heat pad.
Why it works: Rest itself is movement toward recovery. Choosing “none” intentionally removes guilt
and fear.
How to Build Your Own
Menu
- Pick
5–6 favorite moves you
know are safe.
- Sort
them into “1” and “2” options.
- Write
them on a sticky note by
your desk or bed.
- Each
morning, check in: 1, 2, or none today?
This removes choice
paralysis and keeps the habit sustainable.
A Sample “1, 2, None”
Week
- Monday: 1 (Ankle Circles).
- Tuesday: 2 (Cat-Cow + Shoulder Rolls).
- Wednesday: None (breath + rest).
- Thursday: 1 (Seated Twist).
- Friday: 2 (March in Place + Side Stretch).
- Saturday: None (flare day, full rest).
- Sunday: 2 (Neck Stretch + Forward Fold).
Seven days of
consistency without overdoing.
Why This Works for Fibro
- Flexibility: Meets your body where it is, not where you wish
it was.
- Predictability: No decision fatigue—menu is pre-made.
- Gentleness: Movements are short, easy, safe.
- Consistency: Even “1” days keep the habit alive.
- Compassion: “None” days become part of the plan, not a
failure.
Emotional Side:
Redefining Success
I used to believe
workouts had to be long, sweaty, and intense to “count.” Fibromyalgia shattered that myth. Success isn’t measured
in calories or reps anymore—it’s measured in sustainability.
The “1, 2, None” menu
redefined success as:
- One
move on a flare day = victory.
- Two
moves on a good day = enough.
- None
on a crash day = wisdom.
Every choice counts,
because every choice honors my body.
My Results: Before vs.
After
Before:
- Skipped
movement entirely out of indecision.
- Flared after trying full workouts.
- Lived
in guilt cycles around exercise.
After (with menu):
- Daily
consistency, even if tiny.
- Less
stiffness, more circulation.
- No
guilt for rest days.
- Exercise
became sustainable self-care, not punishment.
FAQs
1. Does one move
really make a difference?
Yes—even 60 seconds of gentle movement keeps joints lubricated and signals the
nervous system.
2. Can I count
stretching as exercise?
Absolutely—mobility is movement, and it protects fibro bodies from stiffness.
3. What if I feel
guilty on “none” days?
Remind yourself: pacing prevents bigger crashes. Rest is part of the workout
plan.
4. Should I try to
progress to “2” every day?
No—listen to your body. “1, 2, None” is about options, not advancement.
5. Do I need
equipment?
No—all moves are bodyweight, chair-based, or standing.
6. Will this replace
other exercise?
Not fully—but it builds consistency and protects energy for bigger movements
when possible.
Final Thoughts
The “1, 2, None” workout
menu is more than a movement plan—it’s a mindset shift. It removes guilt,
simplifies decisions, and protects your body’s fragile balance.
Some days, one move is
enough. Some days, two moves feel empowering. Some days, none at all is the
wisest choice. Every option is success, because every option honors the truth
of fibro: consistency through compassion, not
punishment.
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