Exercises for Ankylosing Spondylitis

Exercise plays a crucial role in managing ankylosing spondylitis (AS), a chronic inflammatory disease that primarily affects the spine and can lead to pain and stiffness. Regular exercise helps maintain flexibility, posture, and overall physical function. Here are some recommended exercises for individuals with ankylosing spondylitis:

1. Neck Stretch:
   
   • Sit or stand upright.
   • Gently tilt your head to one side, bringing your ear toward your shoulder.
   • Hold for 15-30 seconds and repeat on the other side.

1. Chest Stretch:
   
   • Stand with your feet shoulder-width apart.
   • Clasp your hands behind your back and gently lift them upwards.
   • Hold for 15-30 seconds, feeling a stretch across your chest.

1. Spinal Twist:
   
   • Sit on the floor with your legs extended.
   • Bend one knee and place your foot on the outside of the opposite knee.
   • Gently twist your torso toward the bent knee, using your opposite arm for support.
   • Hold for 15-30 seconds and repeat on the other side.

1. Core Strengthening:
   
   • Planks: Lie face down, then lift your body onto your forearms and toes, keeping your body straight. Hold for 15-30 seconds.
   • Bridges: Lie on your back with knees bent, feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes. Hold for 5-10 seconds and lower.

1. Back Strengthening:
   
   • Superman: Lie face down with arms extended in front of you. Lift your arms and legs off the ground simultaneously, holding for a few seconds before lowering.

1. Cat-Cow Stretch:
   
   • Begin on your hands and knees.
   • Arch your back (cow pose) and then round it (cat pose), moving slowly and smoothly between the two positions.

1. Pelvic Tilts:
   
   • Lie on your back with knees bent and feet flat.
   • Flatten your back against the floor by tightening your abdominal muscles, then release.
   • Repeat 10-15 times.

1. Walking:
   
   • A low-impact exercise that helps maintain cardiovascular health. Aim for at least 30 minutes most days of the week.

1. Swimming:
   
   • Provides a full-body workout without stressing the joints. Swimming or water aerobics can improve flexibility and strength.

1. Cycling:
   
   • Using a stationary bike or cycling outdoors can enhance cardiovascular fitness while being gentle on the spine.

1. Wall Slides:
   
   • Stand with your back against a wall, feet shoulder-width apart.
   • Slide down into a squat, keeping your back in contact with the wall. Hold for a few seconds and slide back up.

1. Tadasana (Mountain Pose):
   
   • Stand with feet together, arms at your sides, and focus on maintaining a straight spine.
   • Engage your core and hold for several breaths.