Effective Exercises for Ankylosing Spondylitis

Best Exercises For Ankylosing Spondylitis

1. Stretching Exercises

Stretching is crucial for anyone with ankylosing spondylitis, as it helps maintain flexibility and reduce stiffness. Focus on gentle stretches for the neck, back, and hips to improve mobility. Simple shoulder rolls, chin tucks, and cat-cow stretches can do wonders for spinal movement. These stretches are especially beneficial when done regularly, as they keep your body supple, helping to manage the discomfort associated with ankylosing spondylitis.

2. Posture Exercises

Maintaining good posture is vital in managing ankylosing spondylitis. Slouching can worsen pain and lead to further spinal complications. To combat this, include exercises like wall stands, where you align your back against a flat surface to correct your posture. Another great posture exercise is the chest stretch, which helps open the chest and prevent slouching.

3. Strengthening Exercises

Strength training is another great option when looking at exercises for ankylosing spondylitis. Strengthening your core and back muscles can provide better support for your spine, alleviating some of the discomfort caused by the condition. Some effective strengthening exercises include bridges, planks, and resistance band exercises.

4. Breathing Exercises

As ankylosing spondylitis can affect your chest and limit your lung capacity, incorporating breathing exercises can be beneficial. Diaphragmatic breathing (i.e., belly breathing), where you breathe deeply from your abdomen, helps improve lung capacity and promotes relaxation. Practising this daily can aid in relieving stress and tension in your body, which can reduce pain.

5. Low-Impact Cardio

Low-impact cardiovascular exercises are essential for improving overall health without putting too much strain on your joints. Activities such as walking, swimming, or using a stationary bike can increase endurance and cardiovascular strength without aggravating symptoms. Swimming, in particular, is considered one of the best exercises for ankylosing spondylitis, as the water supports your body, reducing pressure on your joints while allowing for a full range of motion.