Jean, first and foremost, we and our conditions are all different. Even the docs don't really know exactly what's going on in our bodies from day to day. So, this is really not a one size fits all issue. I have worked out regularly and heavily for over 40 yrs. When this problem started in Jan, it began in my thighs, so I decided to call a halt to exercise. Take a break from both strengthening and cardio. The condition progressed into my arms, etc. I saw a Sports Med dr because I thought since I had recently stepped up my program to strenghten my thighs more, my problem was due to that. He spent no time except to send me for a hip xray which showed nothing significant and on to PT, which I quit almost immediately as it was just too painful, mainly after I got home. I know my body and I knew this was not muscular pain that results from exercising new muscles. It had worsened the pain from the PMR and you know what that kind of pain feels like.
I saw a rheum, who felt I didn't have pmr because the US did not show enough inflammation, however, she did tell me not to do anything that caused pain.
I have just begun to walk for 30 min every other day. It does not seem to be making things worse. I am not medicated, only 1 Advil per day, well aware that it might not be a great idea but trying to get docs to do labs and check everything regularly. What regularly means, varies from person to person, I've noted. Again, it depends on one's condition and what they're dealing with besides possible PMR.
I am also doing some mild strengthening and stretching. Just started those and so far, so good. I warm up first, do 10 bridges for back strengthening, 10 leg raises. ( I am adding clam shells for hip strength and sit stands soon as well as increasing the numbers of sets I do of the 2 I'm already doing). That's it for now. then I stretch afterwards.
At first, the walking really increased my leg pain, but now, so far, it's much better and I feel better doing it. I put on the news but turn it down and play music! LOL. If I see something I can stand to hear, I'll switch modalities!
BTW, I also have untreated osteoporosis, so all my exercises are osteo-safe to the very best of my knowledge.
Let me know if you want links to any of these exercises.
Best to you.