Tension can creep into your upper body refusing to let go. For those of us managing chronic fatigue syndrome this tension isn’t just uncomfortable, it can amplify our fatigue, create painful flare-ups, and drain our already limited energy reserves.

When stress takes over, our breathing becomes shallow, our shoulders hunch forward, and our neck and chest tighten. Over time, this habitual tension can lead to headaches, poor circulation, reduced mobility, and increased exhaustion. It’s a vicious cycle—but the good news is that small gentle movements can make a big difference.

By gently opening up your chest and shoulders, you can relieve pressure, encourage better breathing, and improve energy flow throughout your body. These movements aren’t about pushing yourself to the limit. They are about listening to your body, moving deliberately, and gradually inviting more ease into your day.

If you’re thinking, “I know I should stretch, but I’m in too much pain,” or “Exercise only makes me more exhausted,” I completely understand. Many traditional fitness routines overlook the needs of people with ME/CFS, expecting too much too soon. That’s why these movements are designed to be gentle, soothing, and easy to modify.

Start where you are. If movement feels overwhelming, begin with small, slow exercises and focus on your breath. The goal is not to force but to release. With patience and consistency, you’ll notice a difference—not just in your body but in your overall sense of well-being.

And most importantly, bring your mind into the movement. When you approach these exercises with mindfulness—fully present and aware of your breath and sensations—you invite a deeper level of relaxation and healing. As you move, imagine tension dissolving, making space for openness and relief.

Each of these three exercises is designed to relieve upper body tension in a safe and accessible way. Remember to breathe through your nose and only move within a range that feels comfortable for you. If you feel any discomfort, ease off and try a smaller movement.

Purpose: Releases tension in the upper back and shoulders, encouraging deeper breathing.

• Stand with your feet about two feet apart, keeping your back straight.
• Gently fold your hands together in front of your chest.
• Slowly extend your arms forward while tucking your chin slightly toward your chest.
• Hold this stretch for 15 seconds, breathing deeply.
• Repeat twice, focusing on releasing tension with each exhale.

Purpose: Loosens tight shoulders and promotes spinal mobility.

• Stand with your feet two feet apart, keeping your posture tall and relaxed.
• Place your hands on top of each other in front of your chest.
• Slowly twist your torso to one side while keeping your hips stable.
• Hold the twist for 15 seconds before switching sides.
• Repeat once more on each side, breathing into any areas of tightness.

Purpose: Encourages openness in the shoulders and arms while calming the nervous system.

• Stand with your feet three feet apart and maintain a relaxed but upright posture.
• Bring your hands together in front of your body.
• Slowly bend forward, allowing your arms to extend downward between your legs.
• Hold the position for 15 seconds, breathing deeply
• Repeat the movement twice, using your breath to guide you.

Healing isn’t about pushing through pain—it’s about honouring your body’s needs and limitations with compassion. If you experience fatigue or discomfort, take breaks, modify the exercises, or simply focus on your breathing.

Even small moments of movement can have a profound impact. Over time, these simple exercises will help you release tension, improve circulation, and create more space for energy to flow freely.

So take a deep breath, trust the process, and let go. Your body will thank you. 

• 8 Pilates exercises for ME/CFS
• Pacing FAQ
• 4 gentle exercise videos for chronic fatigue