Best exercises and postures for ankylosing spondylitis

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Exercise and posture control are two of the most important aspects of treatment for anyone with ankylosing spondylitis.
Ankylosing spondylitis  is a type of inflammatory arthritis that can last for life. It is painful and progressive and mainly affects the spine.
It can affect other joints, too, as well as tendons, ligaments, the eyes, and bowel.
exercise  recommended for anyone with ankylosing spondylitis
1.   Lie on your back and bend your knees, keeping the feet flat on the ground.
2.   Placing your hands on your ribs at the sides of your chest, take a deep breathe in through the nose and push your ribs out against your hands. Breathe out, as far as you can, through your mouth. Repeat the breathing exercise 10 times.
3.   Repeat the exercise, but this time place your hands on the upper part of the front of your chest. Remember to breathe in and out as deeply as you can. You can do this exercise at any time in a lying or sitting position.
This exercise works to strengthen the back:
1.   Lie on your front with your hands by your sides and look straight ahead, putting a pillow under your chest for comfort, if required.
2.   Stretch one arm out in front of you and raise the opposite leg off the ground without bending it. Repeat about 5 times for each leg.
3.   With your arms back by your sides, raise your head and shoulders off the ground 10 times.
Stretching one arm and the opposite leg in this pose will develop strength in the back and core.
They also recommend the following exercises:
·         Place your heels and your bottom against a wall. Keeping your head straight (not tilted), push it back gently toward the wall. Hold this position for about 5 seconds, then relax. Do this 10 times, if possible.
·         Stand with your feet apart and your hands on your hips. Keeping your knees and feet facing forward, turn from the waist to look behind you. Do this 5 times for each side, holding each pose for about 5 seconds.
·         Kneel on all fours. Stretch one arm and the opposite leg out in line with the floor and hold for 10 seconds. Do the same with the other side and repeat 5 times.
 Two of the symptoms that most people experience are stiffness and pain, so staying fit and flexible helps manage the condition. Individuals starting an exercise routine for the first time should build the routine up gradually in order to avoid injury.

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