Most Effective Exercises For Ankylosing Spondylitis

Ankylosing spondylitis  is a condition in which your joint capsules, your tendons and your ligaments swell which when severe can lead to the formation of bones and can possibly fuse the vertebrae. This arthritis can lead you to in loss of flexibility in you. But the good news is that you can avoid this thing by exercising 5 to 10 minutes regularly which increases flexibility and makes your muscles strong which supports your muscles in the neck and the back. Here are some postures techniques that can help you feel better and strong overtime.

Ankylosing spondylitis

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 1.      GETTING STARTED:

To get a start you have to initially choose any time in your daily routine in which you are comfortable and tensed free from everything to healthy exercise. Wearing loose clothes and start the warm exercises. Are the exercise causes more pain then you should stop it and consult to your doctor? Exercises you are planning to perform should be consulted and counseled with reference to your doctor’s prescription.

Ankylosing spondylitis Exercise

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2.      STANDING POSTURE:

When you are performing this exercise you should be standing in-front of the mirror that is full-length and stand on your heels almost about 4 inches from the wall. Your buttocks and shoulders should be near the wall but don’t do it with holding strain. Hold this position for a minimum of 5 seconds. You should look yourself in the mirror imaging how this feels standing straight and tall. Then repeat this exercise several times.

standing posture

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3.      LYING POSTURE:

This posture is performed on a firm surface. Firm mattress or a mat on the floor will do the trick. You have to lie down faced down for almost 15 to 20 minutes only if you feel comfortable in does this for this time frame. You can also put a pillow underneath your chest and you can also place your forehead on something to avoid pain. It is very hard to perform this exercise for continues 20 minutes in the first go but when you would be habitual to perform this then you can increase the time too.

Laying down

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4.      SWIMMING:

Ankylosing spondylitis normally causes inflammation that can lead to your decreased in chest expansion. The swimming style that is named as “The breaststroke” can maintain and even increase your chest expansion. Swimming is a simple and easy way to specifically make your body part “spine” flexible. Since it increases flexibility so this also has an impact on your neck, hips and shoulder muscles too. You would find it easy if you plan to perform your aerobic exercises in the swimming pool.

Swiming

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5.      WALKING POSTURE:

If you are walking with a straight spine then it is very much effective in reducing the pain in your body. You should walk with your head high and your shoulders open and squared directed front. This can be achieved when you stand with putting your back against the wall so that your straight posture is maintained. Your shoulders, heels, head and buttocks should touch the wall at the same time.

Walking posture

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6.      SITTING POSTURE:

If your job is to sit on the desk all day and work mentally then the best way to avoid or decrease Ankylosing spondylitis is to use an ergonomic chair. You should firstly exam that it should be well designed and does not contain a stooped position. Keep your spine as straight as you can and keep your shoulders wide and squared.

Sitting posture

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7.      SLEEPING POSTURE:

This posture is very important because mostly the cramps and pain generates when you wake up. You should try to sleep with a straight spine. Don’t use a pillow and if you can then better is that you sleep on the stomach of yours. Keep your legs straight.

sleeping posture

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