If you or your close one suffers from Ankylosing Spondylitis, they may experience pain, stiffness, and mobility issues. Ankylosing Spondylitis (AS) is a chronic inflammatory condition mainly affecting the spine. Living with this chronic condition may affect people’s lifestyle. Incorporating the right exercises into the routine may help ease stiffness and improve quality of life.
Here are some exercises tailored for individuals with Ankylosing Spondylitis (AS).
1. Stretching and Flexibility Exercises
● Neck Tilts and Turns
Improve your neck mobility by gently tilting your head, left to right, forward and backwards. Neck stretching can help alleviate pain and reduce neck stiffness.
● Chest and Shoulder Stretch
Place your feet shoulder-width apart as you stand. Clasp your hands behind your back and lift your arms slightly to stretch your chest and shoulders.
● Spinal Rotation Stretch
Perform the spinal rotation stretch by crossing your arms over your chest and rotating your upper body from side to side. Perform it gently while seated or standing.
2. Strengthening Exercises
● Core Strengthening
Gentle core strengthening exercises may include pelvic tilts, abdominal bracing, and seated leg lifts. These exercises help support the spine.
● Leg Raises
It is a simple exercise that can be performed while lying on the bed. Lay on your back and lift one leg at a time. Keep your knees straight while performing this exercise to strengthen the abdominal and leg muscles.
● Resistance Band Exercises
Use resistant bands for exercises like leg lifts and shoulder rotations.
3. Low-Impact Aerobic Exercises
Learning basic swimming techniques is a great way to increase your body’s overall fitness without placing too much strain on your spine.
Exercise on a stationary cycle to maintain your cardiovascular health. It is an effective exercise that keeps you healthy while being gentle on the joints.
Engaging in regular walks helps improve the posture, flexibility, and cardiovascular health of the person suffering from Ankylosing Spondylitis without putting pressure on the spine. The ideal duration of the walk depends on the individual’s fitness level and pain tolerance, but aim for at least 30 minutes of moderate-intensity walking on weekdays.
4. Yoga and Tai Chi
Yoga and Tai Chi are both excellent exercises for people suffering from AS. While performing yoga, focus on gentle stretches and poses that help improve flexibility, balance, and relaxation. Tai Chi is a mind-body practice that promotes balance, coordination, and joint mobility.
5. Breathing and Relaxation Techniques
● Deep Breathing
When you suffer from Ankylosing spondylitis, chronic pain may cause stress and tension for the patient. Performing deep breathing exercises may help reduce your stress level and alleviate the pain associated with AS.
● Meditation and Mindfulness
Maintain your morning routine to perform daily meditation in a peaceful environment. It promotes relaxation, helps manage chronic pain, and enhances overall well-being.
Incorporating these exercises into your routine under the guidance of experts can make a significant difference in managing Ankylosing Spondylitis. For more benefits, take help from reputed healthcare centers, such as ANSSI Wellness, that provide 100% non-surgical treatment without surgery, steroid injections, and painkiller medications.