Daily posture training
(1) standing: head to maintain a neutral position, jaw slightly closed, shoulders naturally relaxed; abdomen slightly inward, feet and shoulder width, ankle, knee, hip and other joints to maintain a natural position, the center of gravity do not shift.
(2) sitting position: should sit right-angle hardwood chair, straight back, when tired can lean back the hips, waist back resting on the back of the chair. Chen Yongwang, Department of Rheumatology, Quanzhou First Hospital
(3) lying position: should sleep on a hard bed, it is appropriate to alternate between supine and lateral lying, avoid maintaining a posture for a long time, the pillow should not be too high, you can do without a pillow, in addition to the daily morning or before bed to do prone 5 minutes.
Cervical spine exercise methods.
(1) two feet apart, the same width as the shoulders, both thumbs push down the neck muscle group for two minutes, and then point up the Fengchi point for 10 minutes;
(2) look up at the sky, look up at the sky when the back to the limit, restore, look down at the ground, look at the ground when the jaws try to close to the chest, restore, head up when exhaling, head down when inhaling;
(3) head and neck upward and forward, backward and downward, 10 times in a row;
(4) left and right rotation, head to the left or right slowly rotate, look at the shoulder back to the maximum (not too hard), 10 times in a row;
(5) left and right lateral flexion: head to the left and right slowly lateral flexion, the body shoulders remain unchanged, left and right repeated 10 times;
(6) end action: head and neck, arms free movement several times, for deep breathing end.
Lumbar spine exercise methods.
(1) two feet open, shoulder width, hands crossed waist, thumbs forward, four fingers in the back press the waist on both sides of the kidney points, waist for circular swing, left and right repeated 10 times;
(2) patient supine position, with the heels and head and neck as a fulcrum, waist force upward, while inhaling, resume supine, while exhaling, repeat 10 times;
(3) the patient prone position, both lower limbs straight, hands backward, so that the head, both sides of the upper limbs and lower limbs at the same time to do back extension, try to back extension repeat 10 times.
Ankylosing spondylitis exercise process precautions.
First, functional exercise must be slow, continuous force, gradually increase the force, to muscle tendon fatigue, joint function improvement.
Second, in line with the principle of gradual progress, from short to long time, the number of times from less to more, gradually increase the power.
Third, prohibit excessive movement, excessive force, forced exercise, resulting in bone bridge fractures, tendon injury.
Fourth, if the joint is completely ankylosed, the functional exercise of the joint is prohibited to avoid causing injury. In the process of insisting on joint functional exercise must be combined with the development of the disease, targeted exercise, to avoid excessive exercise.