Five most effective exercises for ankylosing spondylitis!

Zee Media Bureau

New Delhi: Ankylosing spondylitis (AS) is an inflammatory disease affecting many people across the world. The inflammation associated with ankylosing spondylitis can cause two or more bones of the spine to fuse over time, and can result in a hunched-forward posture.

Common symptoms of ankylosing spondylitis include - pain in the joints, lower back, back, hip, middle back, neck, or shoulder. The pain and stiffness may get worse in the morning and at night.

While there is no cure for ankylosing spondylitis, good posture and some simple stretches and exercises can help ease your pain and lessen your symptoms. Here are some simple exercises for people suffering from ankylosing spondylitis:

Standing posture

Stand with your heels about 4 inches away from a wall while keeping your shoulders and buttocks as close to the wall as possible without straining. Hold for five seconds then relax. You can repeat this position about 10 times.

Sitting posture

Try to sit with your spine as straight as possible, especially if you're at a desk job. Keep your shoulders squared and your head held high. Check and correct your sitting posture throughout the day.

Neck stretches

Sit in a firm chair, or stand up straight. Keeping your chin straight, turn your head to the right, and hold for 15 to 30 seconds. Similarly, turn your head to the left and hold for 15 to 30 seconds.

Repeat 2 to 4 times to each side.

Chin tucks

The can be done while you're in bed, or even on the floor. Lie on your back. Tuck your chin in slightly toward your chest without lifting your head off the floor. Hold for 5 to 10 seconds then relax. Repeat 3 to 5 times.

Shoulder rolls

This exercise can be done while standing or sitting. Roll your shoulders in a circular, backward motion while keeping your spine as straight as you're comfortably able to. Then, bring your shoulder blades from the top, to the middle, to the base. Repeat 5 to 10 times.