Self-care exercises
1.Preparation exercise
Highly lift the step in place with force for one minute, and stretch the arms forward, upward and to each side for twenty seconds. Each of the following actions should be repeated at least five times.
2.Floor exercise
Take the supine position, bend your knees and land on the floor with both feet. Lift the hips as high as possible, hold for five seconds, and then slowly lower.
Cross your arms, try to raise your arms as far as possible to the left, while both knees as far as possible to the right. Then repeat the movement in reverse.
Keep your jaw in, reach your hands towards your knees, lift your head and shoulders, and then relax. Keep your jaw in, lift your head and shoulders, place your hands on the outside of your right knee and relax. Repeat the above movements in the opposite direction.
Kneel on all fours with both elbows straight, place your head between your arms and arch your back upward as far as possible. Then lift your head and lower your back as far as possible. Raise your head upward, raise your right hand forward, while raising your left leg backward as much as possible, hold on for 5 seconds, retract the action; change the action, lift your left hand and right leg.
3.Chair exercise
Sit in the dining room or bedroom chair, feet on the ground, legs hooked in the legs of the chair, hands hanging shoulders, left hand holding the armrest of the chair. The body is bent to the right as far as possible, not forward, and the right hand is extended to the floor. Repeat the above actions in the opposite direction.
Clasp the forearms with both hands, level with the shoulders, and turn the upper body to the right as far as possible. Repeat the above action in the opposite direction.
Hold the edge of the seat. Without moving your shoulders, turn your head as far to the right as possible. Repeat the above action in the opposite direction.
Stand in front of the chair and place a comfortable cushion on the chair. Place the right heel on the cushion, straighten the leg, and extend the hands as far as possible toward the foot. Hold for 6 seconds and relax. Repeat twice, each time reaching forward as far as possible from the previous time. Relax. Switch legs and repeat.
Stand to the side of the chair and grasp the back of the chair with your right hand. Bend your right knee and place your right calf on the cushion. Stand with your left foot facing forward as far as possible. Place your hands behind you. Bend the left knee as much as possible, lift the head, stretch the back; turn around and stand to the side of the chair, repeat the above actions.
4.Posture exercises
Stand with your back against the wall, shoulders and hips against the wall, heels as far as possible against the wall, jaws inward, head back against the side. Both shoulders droop. The foot follows the ground and the body is stretched upward as much as possible. Extend the elbow state and lift the right arm upward in front, so that the upper arm is close to the ear and thumb to the wall. Lower and repeat with the other armbar.
Daily precautions for patients with ankylosing spondylitis.
1, psychological factors
A healthy psychological state helps in the recovery of the disease. Psychological disorders are mainly manifested as anxiety, fear and disappointment. This will affect the effectiveness of treatment, because bad emotions make the rehabilitation exercise enthusiasm reduced, in addition to the negative psychological stress caused by a bad state of mind, acting on the organs and systems governed by the vegetative nervous system, through the endocrine system affects the whole body, is not conducive to disease recovery.
2, diet and living
Eat high-protein, high-nutrient food such as meat and fish, also eat fruits and vegetables to replenish vitamins, drink milk to replenish calcium, maintain a balanced intake of nutrients, avoid overweight to increase the burden on the joints, do not eat unclean food, do not drink raw water to prevent diarrhea. Alcohol should be prohibited while taking NSAIDs and methotrexate. Avoid too much satiety and tight clothing for those with late stage thoracic involvement. It is important to quit smoking because the disease often involves the spine and the thorax, resulting in reduced lung volume and easy shortness of breath, which can be aggravated by smoking. In addition, the disease does not increase the incidence of lung infections, but smoking can cause serious lung infections.
3.Health and environment
Should keep warm and keep dry. Those who have long foreskin or prepuce should be circumcised, and pay attention to external genital hygiene, diligent rinsing, pay attention to sexual hygiene, life check.
4.Prevent colds
During the epidemic season (spring and autumn), avoid going to crowded public places or close contact with people who have colds; vaccination can be carried out, such as influenza virus and pneumococcal vaccination once a year; keep the home clean and hygienic, proper ventilation; keep a relaxed mood and avoid overwork; enhance nutrition to improve immunity.
5.Fertility
The disease itself will not adversely affect the patient’s reproductive function. For example, taking drugs that affect reproduction, such as Radix Rehmanniae or Kunming Shanghang, can lead to amenorrhea or infertility; male patients taking salazosulfapyridine will experience reversible sperm reduction, but once the drug is stopped, it can be restored. Pregnancy and childbirth should be carefully considered in advanced female patients who have developed joint or spinal deformities and are unable to care for themselves. If there are no severe spinal deformities, pregnancy is not a problem for women, but if there are severe hip deformities, a cesarean section may be required. During pregnancy, the position should be changed frequently when standing. Stop taking NSAIDs during the first 12 weeks and the last 4 weeks of pregnancy and during lactation. After 3 months of pregnancy, hydrotherapy in a warm pool is ideal.
6.Physical posture and position
(1) Sitting: choose a hard seat and a hard backrest high to the head with armrests, adjust the height of the chair, maintain the correct posture, avoid bending the body forward, chest upright, often move the spine, stretch the spine by sitting straight and moving the shoulders backward, avoid sitting in a low and soft chair or sofa.
(2) standing: chest up, abdomen and eyes flat, do not stand or sit too long in one posture, often walk and stretch the body, or lie flat for 15-20 minutes (supine, legs hanging down), if you must maintain a posture, you should move and stretch the joints as much as possible.
(3) sleep: supine position as far as possible to avoid flexion deformity, the choice of bed with ordinary bed (should be firm, not sink, not too hard), the mattress can have springs inside, but the side should be strong, can be put between the mattress and the bed board cardboard or plywood, choose when lying on the mattress for 20 minutes to see if comfortable, the pillow as low as possible to prevent cervical deformity, choose a fluffy feather pillow, poor sleep, can choose amitriptyline.
7, adhere to the exercise
It is as important as drug treatment. While controlling joint pain, joint activities should be performed in a timely, cautious and gradual manner. In the acute stage, the affected joints should be moved gently and passively to the extent that the pain just appears, once or twice a day, and the joints should be placed in a functional position when not exercising.