Ankylosing Spondylitis Exercises

Ankylosing Spondylitis Exercises

Ankylosing spondylitis exercises may be something you've never thought of, and getting up and moving is probably the last thing you feel like doing if you've been diagnosed with this condition. But knowing more about your condition and how to manage your symptoms can lead to a healthier, happier life.

Ankylosing spondylitis is characterized by inflammation that causes swelling in the capsules of the joints, the ligaments, and the tendons that attach to your spine. Over time, this can lead to the formation of excess bone and even abnormal fusing of the bones of the spine. This form of arthritis can lead to stiffness and decreased flexibility. But there is good news! Ankylosing spondylitis exercises can help prevent this. As little as five to 10 minutes of regular ankylosing spondylitis exercises can help strengthen the muscles that support your neck and back and help maintain or increase your ability to move. Symptoms can also be relieved by practicing good posture techniques. You'll not only look better, you'll feel better too!

How: Ankylosing Spondylitis Exercise

Doing ankylosing spondylitis exercises on a mat or a carpeted floor is usually best. A mat cushions and protects your spine. You can purchase a mat at a sporting goods store or in the sporting goods section of most big box stores. Your bed may be used for ankylosing spondylitis exercises if it has a firm mattress and if you can't get up and down from the floor easily. Many people find listening to music while they exercise helps them relax.

Spondylitis may cause discomfort when you first begin a program of ankylosing spondylitis exercises. Tolerable pain is normal, but people often tend to push themselves too hard at first. Don't assume "pain is gain" and overdo it. Approach any new exercise routine with caution. Begin with a minimum number of repetitions, even if you think you are capable of more. If you experience severe pain following ankylosing spondylitis exercises, you most likely need to reduce the number of repetitions in your next session and also your intensity. Also, review the instructions to make sure you're doing the exercises correctly.

Posture ankylosing spondylitis exercises

Good posture will have a positive impact on the way you look and feel.

People who have spondylitis know the effect gravity has on their body! When you bend over due to pain, a cycle begins that leads to even more pain due to a strain on the spine caused by gravity, which leads to further bending of the spine.

Fusion of the spine does not happen to everyone with spondylitis, but bone fusion in a non-upright position is a possibility. You can help decrease your risk of fusion by developing good habits. These ankylosing spondylitis exercises will help you do that:

- Think tall ankylosing spondylitis exercise: Try to sit, stand and walk "tall" all the time. Hold your head with your ears centered over your shoulders. Your chin should be parallel to the floor, centered and slightly drawn back.

- Back against the wall ankylosing spondylitis exercise: Stand, back against the wall, with your heels about 4-inches away from the wall, looking in a full-length mirror to check your posture. Keep your shoulders and buttocks close to the wall or even lightly touching the wall if possible. Don't strain; hold this position for five seconds, relax and repeat the ankylosing spondylitis exercise. Keep a record of your spine alignment (measure from the back of your head to the wall). Recording this measurement about once a month will help you keep track of changes. Report any changes to your physician.

- Lying prone ankylosing spondylitis exercise: Lie face down on a mat, carpeted floor or on a firm mattress. Place a small folded towel under your forehead or a pillow under your chest if you can't lie flat on your stomach. This is the best position to practice for maintaining an erect posture. At first, you may only be able to lie prone for a few minutes, so start slowly. Position your head to the right or left, directly downward or alternating over the course of about 20 minutes. It may be easier to try this ankylosing spondylitis exercise when your body is warm, after a hot shower or bath.

Other Ankylosing Spondylitis Exercise

1. Stand with your buttocks and heels against a wall. Without tilting, push your head back towards the wall. Hold this position for the count of 5, then relax. Repeat this ankylosing spondylitis exercise 10 times.

2. Stand in the middle of a room with your feet apart, hands on your hips. Without moving your feet or knees, rotate your waist to look behind you. Hold this position for the count of 5, then relax. Repeat, looking to the other side.

3. Repeat this ankylosing spondylitis exercise 5 times for each side.

  1. Lie on your back on a firm surface, with your knees bent, feet flat:

- Place your hands on your ribs at the sides of your chest. Inhale, fully and deeply through your nose, pushing your ribs out against your hands as you inhale. Exhale completely through your mouth. Repeat this ankylosing spondylitis exercise 10 times.  

- Place your hands on the front of your chest. Inhale deeply through your nose and exhale as far as possible through your mouth. Push the front of your ribs up against your hands as you inhale. Repeat 10 times. You can do this ankylosing spondylitis exercise anytime, sitting or lying.

4. Lying face-down, with a pillow under your chest if needed, look straight ahead. Keep your arms by your side: 

- Without bending your knee, raise one leg off the ground. It will help to stretch your opposite arm out in front of you. Repeat this ankylosing spondylitis exercise 5 times for each leg.

- Lift your shoulders and head off the ground, as high as possible. Repeat this ankylosing spondylitis exercise 10 times.

5. Kneeling on the floor on your hands and knees, stretch alternate legs and arms parallel to the floor. Hold for a count of 10, then lower. Repeat with opposite leg and arm. Repeat this ankylosing spondylitis exercise 5 times on each side.

If you have ankylosing spondylitis, contact sports such as basketball and football should be avoided because your spine and joints can be severely injured. There are lots of other ankylosing spondylitis exercises you can enjoy.

One of the best ankylosing spondylitis exercises for many types of arthritic conditions is swimming. It provides exercise for your joints and muscles without jarring. The breaststroke and the front crawl may be difficult as an ankylosing spondylitis exercise if you have limited movement in your neck, and swimming with your head up can increase neck pain. Consider using a snorkel. The breaststroke can also cause inflammation of the pelvis and hips so the back crawl may be a better ankylosing spondylitis exercise if you have pain in your lower back.

Consult your physical therapist for advice on what forms of swimming will help you the most, or to provide you with a program of water exercises as an alternative to swimming.

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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Read more
Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers