Daily posture training.
Standing
Ø head in neutral position, jaw slightly tucked, shoulders down and relaxed naturally
Ø abdomen slightly tucked in, feet shoulder-width apart
Ø ankle, knee, hip and other joints remain in natural position, center of gravity
Sitting position
Ø Sit in a hard wooden chair at a right angle with a straight back, not on a sofa or recliner, Gu Zhifeng, Department of Rheumatology and Immunology, Nantong University Hospital
Ø Avoid maintaining a posture for a long time
Reclining position
Ø Sleep on a hard bed, alternate between supine and side lying, avoid maintaining a posture for a long time
Ø The pillow should not be too high
Ø it is recommended to lie prone for 20 minutes every morning or before bedtime
Exercise therapy (home exercise) prescription for patients with ankylosing spondylitis
Stretching exercises in bed, knee-chest exercises
Ø In the supine position, stretch the arms over the head, stretch in both directions, fingers and toes, and relax after satisfactory stretching; stretch the legs, stretch the heels down and bend the backs of the feet towards the knees until satisfactory, and then relax
Ø supine position, both feet on the bed board, bend the knee; lift one knee slowly to the chest direction of flexion, hands holding the knee pulled to the chest, until satisfied, back to the original position of the feet, the other knee for the above exercise. Repeat 2 to 3 times for each knee until stiffness disappears
Abdominal exercises
Ø supine position, knees bent, feet on the ground, arms on both sides of the body
Ø Raise your head and shoulders together slowly until your hands touch your knees
Ø hold for 5 seconds, return to original position
Ø repeat the above movements 5 times
Waist exercise
Ø side-bending exercise: upright position or hard chair sitting position, the body leaned to the right, hold for 5 to 10 seconds, slowly return to upright. Repeat 2 to 5 times on each side
Ø waist turning exercise: upright or hard chair sitting position, slowly exhale, try to turn the body to the right, hold for 5 ~ 10 seconds, inhale, return to the starting position. Repeat 2 to 5 times on each side
Back stretching exercises – cat back movement
Ø support the ground with your hands and feet, relax your head, hang down naturally, arch your back upward, stretch the whole back as much as you can to feel comfortable, try to hold this position or maintain it for 15~30 seconds
Ø return to the starting position
Ø collapse the back, tilt the head and lift the hips, stretch as much as possible, hold for 15~30 seconds
Ø repeat 2~4 times
Chest expansion exercise
Ø stand with feet apart, shoulder-width apart; or take a sitting position
Ø Eyes level, deep inhalation, arms abducted and rotated, palms turned out, feel the chest stretch
Ø breathe calmly and hold this position for 15-30 seconds
Ø exhale slowly, arms drop, palms return
Ø repeat 2~4 times
Neck and shoulder extensions and neck extensions
Ø Sit in a hard chair, or in an upright position
Ø Eyes flat, deep inhalation, arms up, head not tilted back
Ø Stretch your arms back and stretch your shoulder joints
Ø breathe calmly and hold this position for 15-30 seconds
Ø return to the starting position
Ø repeat 2~4 times
Head Turning Exercise
Ø Sit in a hard chair, or take an upright position
Ø turn the head to the right with the jaw forward, hold for 15~30 seconds
Ø Turn your head to the left, hold for 15~30 seconds
Ø Repeat 2~4 times
Head swinging exercise
Ø Sit in a hard chair, or take an upright position
Ø Lower jaw forward, right ear as close to right shoulder as possible, hold for 15~30 seconds
Ø Left ear as close to the left shoulder as possible, hold for 15~30 seconds
Ø Repeat 2~4 times
Hip and back stretching exercises
Hip and back extensions 1
Ø Prone position, elbows and hands under the shoulders, if necessary, place a small pillow under the abdomen for more comfort
Ø support your arms and slowly lift your shoulders up
Ø Hold this position for 5 seconds
Ø repeat 2 to 4 times
Hip and back extensions 2
Ø Prone position, hands and feet on the ground
Ø keep the back of the neck level, extend one leg back, keep the hip level when extending the leg, do not bend the waist and drop the hip
Ø hold for 5 seconds, alternate sides, repeat 2 to 4 times
Ø If physical strength allows, try more difficult movements. Raise the opposite upper arm forward while extending one leg back. Hold for 5 seconds, alternating sides, repeat 2 to 4 times
Hip and back extensions 3
If you are unable to complete the preceding movements, try.
Ø Stand facing the wall with your feet shoulder-width apart
Ø Place your hands on the wall
Ø keep your body upright and extend one leg back slowly
Ø Try not to bend the knee
Ø hold for 5 seconds
Ø Slowly close the leg and rest
Ø switch to the other leg and repeat the exercise
Caution:
1. exercise according to your physical condition at the time
2. if your physical condition allows, it is best to be consistent, at least 5 times a week, 30 minutes each time.
3. If you have any questions you can contact us in time: QQ: 1578775987 (we are strong people)
Wish the majority of strong column patients become strong people!