Ankylosing spondylitis(AS) is a key in of inflammatory arthritis.
It is chronic, which means it is a long-term condition.
Stiffness and pain are the two mostcommon symptoms.
PeopleImages / Getty Images
What Is Ankylosing Spondylitis?
People withankylosing spondylitishave inflammation in the vertebrae, which are the small bones in the spine.
This can lead to scarring and ankylosis, or the formation of new bone.
urbazon / Getty Images
AS can be a very serious condition, especially when new bone fills the gaps between the vertebrae.
Exercise often helps improve the symptoms of AS.
The following exercises mayhelp people with ASmanage flexibility, improve strength, and reduce back pain and stiffness.
Spine Stretch
AS is known for shortening the spine and back muscles.
To stretch the spine, lie on your stomach with your legs behind you.
Slowly prop up with your elbows, pulling your chest off the ground.
If possible, straighten the arms as if you are doing a push-up.
Hold for at least 10 seconds and for no more than 20 seconds.
Repeat up to five times once daily.
Standing Posture
This exercise is best done in front of a full-length mirror.
Stand with yourheelsabout 4 inches away from a wall.
Your shoulders and buttocks should be as close to the wall as possible.
Stand straight and tall and hold the position for five seconds.
Relax and repeat 10 times.Check your posturein the mirror.
Start by standing with your back against a wall.
Your feet should be shoulder-width apart and away from the wall.
Hold the position for 5 to 10 seconds.
Repeat up to five times.
Try this exercise at least 3 times a week.
Leg Raises
Use a chair or railing for support with this exercise.
While standing, keep your back straight and slightly bend your knees.
Slowly lift one leg to the side a few inches off the ground, then lower it.
confirm you are maintaining good posture.
Bring that same leg back up behind you in a 45-degree angle and hold for a few seconds.
Avoid bending over or leaning forward.
Repeat 10 times for each leg.
Do this exercise up to 5 times a week.
Chin Tucks
Chin tucks can help strengthen the neck and loosen stiffness.
For comfort and support, tuck a small rolled up towel under your neck.
Lie on your back.
Without lifting your head, tuck your chin towards your chest.
Hold this position for up to 10 seconds.
Repeat this exercise up to 5 times a couple of times a day.
Shoulder Rolls
Shoulder rolls require you to stand or sit tall.
It is important to keep the spine as straight as you comfortably can.
Gently shrug your shoulders towards your ears and the move them back down.
If you’re doing this exercise right, you will feel a tug in your upper back.
Take a 5-second break between shoulder shrugs and repeat up to 10 times.
This is an easy exercise that can be done daily without changing your routine.
Try it while sitting at your desk.
Stand up and stretch your legs afterward.
Corner Stretch
Stand in a corner facing forward.
Gently press the chest forward toward the corner.
This stretch should be felt in the chest and upper arms.
Hold this position for 20 to 30 seconds.
Take a short 10-second break and repeat up to five times, once daily.
Deep Breathing
Deep breathing will expand and improve lung capacity and keep the rib cage flexible.
Several times daily, try taking several deep breaths.
Pull the air deep into your chest as you inhale.
It is also easier to do aerobic exercises in a pool.
Walking, running, and cycling are also good cardio exercises for people with AS.
make a run at get in 30 or more minutes a day.
It is okay to start with only 5 or 10 minutes daily.
It all adds up and you will get stronger and able to do more with time.
You may be able to do these types of exercises, but your healthcare provider should advise you.
Exercise Safety for People With AS
Don’t attempt to do too much at once.
Starting small will help you stay safe.
you could increase the frequency and intensity of your exercise over time.
Dont do any exercises that cause pain.
If you arehaving a flare, you may not be able to perform your normal exercise routine.
Listen to your body and check in promptly with your healthcare provider.
This can cause stiffness and loss of flexibility.
Exercises can help improve strength and relieve pain.
Start with simple exercises and gradually build up to more challenging ones over time.
Don’t do any exercises that cause pain.
check that to talk to your healthcare provider before beginning any new exercise program.
If exercise is making your symptoms worse, stop and talk to your healthcare provider.
Spondylitis Association of America.Exercise.
Johns Hopkins Arthritis Center.Ankylosing spondylitis.
