What is Ankylosis spondylitis:
This is inflammatory arthritis affecting the spine and large joints. The condition is more common among men and usually begins in early childhood.
It is treatable by a medical professional, it requires a medical diagnosis it is chronic In essence, can last for years or be life long.
Symptoms:
Although it requires a medical diagnosis, the symptoms typically appear in early adulthood and include reduced flexibility in the spine. This reduced flexibility eventually results in a hunched-forward posture. Pain in the back and joints is also common.
Treatments:
Treatments consists of anti inflammatories and self care and physical massage therapy.
In the context of this article we will be focusing on how massage therapy and physical exercise/stretching can help in the treatment of ankylosis spondylitis.
· Stretching: Stretching exercises can help improve flexibility and improve physical functions. Here are some stretching exercises that can help you manage you AS.
1. Back against the wall: this helps maintain posture.
Procedure:
Stand against a wall, with your heels and buttocks touching the wall.
· Squeeze your shoulder blades together
· Hold for 5 seconds, then relax. Repeat.
2. Prone lying: this helps maintain posture.
Procedure:
Lie on your stomach.
Slowly prop yourself up on your elbows so your chest is off the ground
If you’re able, straighten your arms.
· Hold for 10 to 20 seconds, then return to start position. Repeat.
3. Seated thoracic extension: this stretches the chest muscle.
Procedure:
· Sit upright in a chair, with your feet flat on the floor.
· Place your hands behind your head for support, with your elbows out to the sides.
· Keeping your head still, slowly roll the top of your spine over the back of the chair.
· Hold for 5 to 10 seconds, then return to start position. Repeat.
4. Quadricep stretch: this stretches the front of your thigh.
Procedure:
Lie on your stomach.
Loop a strap, belt, or sheet around the top of one foot.
Gently pull the strap over your shoulder until you feel a stretch through the muscle.
Hold for 10 to 20 seconds, then return to start position. Repeat on the other side.
5. Seated figure four stretch: this helps improve hips mobility.
Procedure:
Sit upright in a chair, with your feet flat on the floor.
Lift your right leg and place your right foot on top of your left thigh, just above your knee.
Keeping your spine as straight as possible, slowly hinge forward. For a deeper stretch, apply gentle pressure on the right thigh.
Hold for 10 to 20 seconds, then return to start position. Repeat on the other side.
6. Plank: this helps stabilize your core.
Procedure:
Lie on your stomach with your forearms on the floor and elbows directly below your shoulders.
Tighten your stomach muscles and lift your hips off the floor.
Squeeze your buttock muscles, and left your knees off the floor.
Keep your body straight, without letting your pelvis sag toward the floor.
Hold for 10 to 20 seconds, then return to start position. Repeat.
If you’re new to exercise, always talk to your doctor before starting. Your doctor or physical therapist can make sure the exercises are safe for you. Start slowly and move gently. And if any activity increases joint pain, and if pain continues for several days after exercise, it’s time to stop. Talk to your doctor about what pain is normal and when it’s a sign of something more serious.