Ankylosing
Spondylitis (AS) is an inflammatory condition which affects the spinal column.
If you have this ailment, then you will find it difficult to bend your upper
body in any direction. Some of the vertebrae in the spine fuse together,
greatly reducing the flexibility. This kind of arthritis can severely disrupt
your ability to function normally in your daily life.
The good
news is that regular exercise is known to help increase flexibility. Just 10
minutes of daily exercise helps to strengthen the muscles supporting the spine
and the back. Along with this, you need to maintain a good posture throughout
the day if you want to keep it under control.
Exercises for Ankylosing
Spondylitis
1. Stretch
properly: If you
have AS, then you should begin with some simple stretching exercises to help
increase blood flow to the bones and muscles in the back. If you feel your pain
increasing then stop immediately.
2. Maintain
body posture: You
can lie face down on the floor for 15 minutes. If you need to, keep a small
pillow under the chest and the forehead. When it comes to walking, aim to keep
your spine as straight as possible. Square your shoulders and keep your head
normally. To check if your posture is correct, stand with your back to a wall.
Your shoulders, buttocks and heels should all touch the wall at the same time. While sitting, remember
to check yourself every 10 minutes to see whether you are slumping down in your
seat or not. After every hour of sitting, take a 10-minute break.
3. Swim
regularly: This
is the most effective kind of exercise for people with AS. It increases lung
capacity and chest expansion. Swimming improves spine flexibility without
putting too much stress on the individual vertebra. Try to swim for just 20
minutes at least thrice a week.
4. Breathe
deep: Sit in a
quiet corner and observe your normal
breath. Then start taking slow and deep breaths. Feel the air entering and
leaving your nose. Expand and contract your belly to make full use of your
lungs. Do this for 15 minutes every day, if possible in the morning. This will
help combat the decrease in chest flexibility due to AS.
5. Sleep well: Your spine and your body needs
at least 8 hours of sleep every night. Remember to sleep with your spine
straight. Your mattress should to comfortable for your back without being too
hard or soft. The best way to sleep is on your side, with one knee being
supported by an extra pillow. If you sleep on your back, then keep a small
pillow to support your neck. Try to keep your legs straight.
Dr.
Shabtab Khalid
Note: Zilaxo Advanced Pain Solution, through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy aims to eradicate problems like joint pain,
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ReplyDeleteMy son is 20 and have AS..should he join the gym?
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