1, swimming
Regular therapeutic physical exercise and swimming are the best exercise methods for AS patients. Wearing goggles and snorkel can make patients with obvious neck flexion deformity do freestyle exercise.
Step 2 stretch on the bed
When you wake up in the morning, lie on your back, put your arms over your head and show them to your fingers and toes. After stretching is satisfactory, relax. Stretch your legs, extend your heels downward, and bend your feet away from your knees until you are satisfied. Can be repeated several times.
3. Knee-chest exercise
Supine position, feet on the bed board, knees bent; Lift one knee and bend it slowly towards the chest. Hold your hands tightly and pull it towards the chest until you are satisfied. Return to the original position of your feet and do the above exercises on the other knee. Repeat your knees 2-3 times each to relax; Practice your hands and knees for 2-3 times until the stiffness disappears.
4, cat back movement
Kneel down like a cat, bow your head as much as possible, and arch your back like an arch until you are satisfied with the stretching; After returning to the original position, fold your back and raise your hips as much as possible until you are satisfied.
5. Abdominal exercise
The purpose is to stretch the abdominal muscles, improve muscle strength and keep the trunk straight. Lie on your back, bend your knees, put your feet on the ground, and put your arms on your sides: slowly raise your head and shoulder together until your hands touch your knees; Hold for 5 seconds, return to the original position, and repeat the above actions for 5 times.
6. Steering movement
Sit down, bend your arms horizontally, cross your hands, turn right and look at your right elbow. Hold for 5 seconds and then resume. Repeat 5 times on each side.
7, neck movement
Sit with your feet on the ground and turn your head to the left or right. And look at the shoulder on the same side, then recover, repeat 5 times on each side. Similarly, the neck can be bent forward, and the lower jaw can be restored as far as possible against the chest; Raise your head as far back as possible, then recover, and repeat 5 times in each direction.
8. Chest expansion exercise
The purpose is to stretch the upper muscles of the chest and shoulders to maintain or improve the posture of the chest and back. Stand with your feet shoulder-width facing the corner, hands flat on both walls, and breathe deeply. Shoulders extend the head and upper back forward for 5 seconds, return to the original position, and repeat 5 times.