Fitness equipment for fibromyalgia: Gentle training for at home
Author: Kerstin Goldstein
Last updated: 10. April 2025
Exercise can be a real challenge with fibromyalgia, as too much or too intense activity can increase pain and fatigue. Nevertheless, regular exercise is important to strengthen the muscles, relieve tension and maintain mobility.
Fortunately, there are small tools that are especially suitable for gentle exercises at home. They can help you to stay active without overloading your body.
In this article, I’ll show you some of my favorites that have proven particularly effective as fitness equipment for people with fibromyalgia.
I use all the fitness equipment I present to you myself and also (depending on individual taste and availability) with my personal training clients.
* The links marked with * are affiliate links that belong to the Amazon Germany partner program. I only recommend products that I am 100% convinced of. If you buy something through these links, I will receive a commission, of course without you having to pay more.
Fitness equipment for loosening the fascia
If you only want to buy one piece of exercise equipment, then I highly recommend the long soft roller from Sissel. One of my personal training clients says that it’s her absolute favorite piece of equipment, even though she has many training aids at home. Not only can you gently relax your fascia with the roller, but you can also perform Pilates exercises wonderfully on it. A versatile and effective tool for your training!
- OPTIMAL FÜR EINSTEIGER UND FORTGESCHRITTENE: Weicher Materialmix des SISSEL Pilates Rollers Soft gewährleistet angenehme, stabile Liegeposition für alle Übungslevel – inkl. Übungsposter
- VERBESSERT PILATES TRAINING: Erweitert Übungsspektrum für ein effektives, vielseitiges Workout. Ideal für Gleichgewicht, Flexibilität und Stärkung des Core-Bereichs
With the Blackroll set, you are perfectly equipped to release tense and tight points all over your body. The mini roller is ideal for smaller areas such as the feet or arms, the duo ball is perfect for the back and along the spine, and the small ball reaches hard-to-reach areas to specifically release tension. A versatile set that offers something suitable for every part of the body.
- PRAKTISCHES SET: Das Set kombiniert verschiedene kleine Faszien-Tools, um muskuläre oder myofasziale Verspannungen im ganzen Körper zu behandeln – ideal für das Faszientraining.
- LÖST VERSPANNUNGEN: Mit der BLACKROLL Mini Faszienrolle können Verspannungen hochwirksam gelöst werden. Dank ihrer kompakten Größe ist die Fitness-Rolle ideal für Unterarme, Waden & Fußsohlen.
If you have been working on your fascia with the Sissel Soft roller for some time, you will eventually want something firmer – but not too hard. For me, a very hard roller is not a suitable fitness device for fibromyalgia, as too much pressure can be painful. You do need a bit of noticeable pressure when rolling, but at a comfortable level. The Liebscher and Bracht roller is just right for me – it offers the perfect balance between firmness and comfort.
- MAXI-ROLLE VON LIEBSCHER & BRACHT: Dank ihrer Größe und Weichheit rollst du mit der MAXI-Faszienrolle verspanntes Gewebe großflächig aus und lockerst es effektiv. Die Umlaufrille schützt dabei die Wirbelsäule und empfindliche Körperregionen. Für den idealen Druck bei der Rollmassage kombiniert die Faszienrolle eine weiche Oberfläche mit hartem Material. Anwendungsvideos mit genauen Erklärungen erhältst du in der Liebscher & Bracht App: Als Amazon-Kunde testest du die App für 3 Monate kostenfrei.
- FREI VON SCHÄDLICHEN STOFFEN: Unsere MAXI-Rolle wird ohne schädliche Chemikalien hergestellt. Wir legen nämlich großen Wert auf deine Gesundheit und dein Wohlbefinden und wollen, dass du die Vorteile deiner Gymnastikrolle in vollen Zügen genießen kannst. Potenziell schädliche Substanzen haben bei uns keine Chance – um das sicherzustellen, ist uns keine Anstrengung zu viel!
Another great tool for advanced fascia roll enthusiasts is the MELT ball set. It’s great for massaging hands and feet specifically – especially helpful if these areas are among your painful points. The small balls are ideal for releasing tension and creating more softness in the fascia tissue.
Be careful though if you don’t know how to use the balls. I’m a certified MELT method Hand & Foot Instructor. In a few Videocall 1:1 sessions, I can show you how to use these for amazing benefits for your body.
- Die Schmelze Hand und Fuß-Behandlung Kit enthält alle Werkzeuge, die für das Schmelzen von Hand und Fuß-Behandlung, eine innovative ganzen Körper Technik.
A massage gun plays an integral part of fascia training for me. A mini-massage gun allows you to sit comfortably on the sofa and still release your tight spots. I myself use a mini-gun from another brand that is not available in Germany. If I were to buy a small massage gun these days, it would be this one – ideal for a quick and uncomplicated self-massage.
- Entwickelt von den Physiotherapeuten Bob und Brad: Entdecken Sie Aufwärm-, Schmerzlinderungs- und Erholungsroutinen von den Physiotherapeuten! Die Q2 Mini Massagepistole bietet eine intensive Massage, um sofortige Schmerzlinderung zu gewährleisten, die Muskeln im ganzen Körper zu aktivieren und die myofasziale Freisetzung zu fördern, wodurch die Fähigkeit Ihres Körpers zur Zellregeneration und Selbstheilung verbessert wird.
- Exquisite Geschenk, Unterscheidende Eleganz: Hergestellt aus hochwertigem ABS-Material anstelle von billigem Kunststoff oder Edelstahl und umhüllt von hochwertigem Gummi, bietet unsere Q2 massage pistole eine erhöhte Portabilität und minimiert Handvibrationen, präzise ergonomisch gestaltet. In Kombination mit dem neuesten bürstenlosen Motor und Automobil-Batterien garantiert sie eine stärkere und sicherere Leistung. Alle diese Merkmale machen es zu einer herausragenden Geschenkwahl.
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Fitness equipment for comfortable training
For me, the most important piece of exercise equipment for a relaxed and gentle workout at home is a high-quality mat. I even have two Airex mats – one in my office and one in the living room. This means I can do a few gentle exercises for my body at any time without having to carry a mat back and forth all the time. Not only are the Airex mats amazingly comfortable, they also give me the stability and cushioning I need for my exercises.
- Mit ihrem attraktiven Preis ist die Fitline 180 der Einstieg in das Training mit der AIREX Matte
- Mit ihrem attraktiven Preis ist die Fitline 180 der Einstieg in das Training mit der AIREX Matte
- Die Fitline 180 ist sehr leicht und handlich und die vier modernen Farben peppen jedes Training auf
I always like to put these knee pads under my sensitive knees when I’m kneeling down to give my knees extra cushioning. The pads are soft and give me the extra comfort I need. I also like to use them as a pillow, as my head tends to get migraines quickly when it’s resting directly on the mat. With this soft pad, I feel more comfortable and can relax better.
- [Funktion]: Unser Yoga-Knieschoner kann helfen, Gelenkschäden und Schmerzlinderung von Händen, Knien, Kopf, Ellbogen und Steißbein zu vermeiden oder zu reduzieren. Hervorragendes Fitness-Tool, das bei Gelenkschmerzen und bei der Wiederherstellung von Verletzungen eingesetzt werden kann
- [Mehrzweck]: Wir haben dieses super dicke Knieschoner nicht nur für Yoga, Pilates und andere Fitnesszwecke entwickelt, sondern auch für Gartenarbeit, Baden für Kinder oder als Kissen
Yoga blocks are true all-rounders – not just for yoga! One of my clients likes to use them to support her balance during somewhat wobbly mat exercises. They are also perfect for taking the tension out of certain areas of the body during stretching or YinYoga exercises. And if you want to train your balance, you can simply stand on them and get started. Versatile and super practical!
- ✅ NACHHALTIGE MATERIALIEN – Die Yogablöcke sind ökologisch nachhaltig, da sie aus Naturkork hergestellt werden und es sich bei dem bewährten Naturmaterial um einen nachwachsenden Rohstoff handelt!
- ✅ VIELSEITIGST EINSETZBAR – Die Yoga Klötze erleichtern es neue Asanas zu erlernen und zu perfektionieren, indem sie dir Stabilität bieten, Abstände überbrücken und Fehlhaltungen ausgleichen!
Fitness equipment for varied training
The Redondo Ball is wonderfully soft and light and ideal for Pilates exercises and back stretching. It’s also ideal for on the go. If you let the air out, it will happily snuggle up in your suitcase for your workout on your next vacation.
If you like to exercise sitting down, then the large exercise ball could be a good option for a more demanding seating option. I also like to use the exercise ball for people with tired legs. You can take the strain off your legs while lying on the floor and putting your legs up on the ball.
- Gymnastikball Powerball ABS, Das Original von TOGU ist der garantiert platzsichere Fitnessball mit dem speziellen Anti-Burst Material, belastbar bis 500 kg, platzsicher bis 90 kg
- in bis zu fünf Größen circa” 35cm, 45cm, 55cm, 65cm oder 75cm Durchmesser, in vielen Farben erhältlich
My theraband is in constant use, whether for stretching the legs or as support for twisting movements with the back. Depending on your physical fitness, it can of course also be useful as a training tool. My recommendation as a fitness device for fibromyalgia is the yellow band from the brand Theraband (the lightest).
- A superior band product for resistance training and rehabilitation, provides both positive and negative force on muscles and joints, stretches tones and conditions all major muscle groups
- Simple & easy to use product for upper & lower body exercises that can be performed anywhere, is ideal for conditioning & rehabbing muscles
I love using the TRX Slingtrainer for twisting movements or stretching, which is a great relief for my often tense back area. But it’s important to start gently and simply. Don’t just watch a YouTube video, otherwise you might regret it. As a TRX Certified Trainer, I’m happy to show you exercises that suit your needs.
- CONTENUTO DELLA CONFEZIONE: Il sistema TRX è composto da cinghia TRX GO per allenamento in sospensione, un supporto per aggancio indoor ed outdoor, una custodia da viaggio in mesh ed accesso all’app TRX Training Club.
- INCLUDE 30 GIORNI DI PROVA GRATUITA TRX TRAINING CLUB: scatena tutto il tuo potenziale e quello del sistema di allenamento in sospensione. Ottieni accesso illimitato ad oltre 500 video di allenamento on-demand. Nuovi allenamenti aggiunti ogni settimana e lezioni giornaliere in diretta tenute da allenatori di fama mondiale. Per ottenere i tuoi 30 giorni di prova ti basterà registrare il tuo attrezzo per allenamento in sospensione.
Conclusion: Exercise with fibro is important
With the right fitness equipment, you can exercise gently and effectively at home with fibromyalgia without overloading your body. Whether it’s a fascia roller, stretch band or exercise ball – each of these devices helps you to strengthen your muscles, relieve tension or promote mobility.
It’s important to listen to your body’s signals and not overstrain yourself. This way, you can gradually improve your well-being and quality of life, without any pressure and at your own pace.
Do you have other exercise tools that you like? Feel free to share them with me via email.
👉 Want a trainer who gets what it means to move with fibromyalgia? Let’s talk and find out if I’m the right one for you. Online Personal Training via Zoom can play an important part of your healing journey.
