Ankylosing spondylitis is a chronic condition characterized by stiffness and pain in the spine and joints. In response to this situation, dynamic and static stretching has become one of the important tools for managing symptoms. Dynamic stretching helps prevent sports injuries and improves muscle and joint flexibility, while static stretching helps relieve tension and pain. This article will describe dynamic and static stretching techniques for people with ankylosing spondylitis to help them better manage pain and stiffness and improve quality of life.
1. Dynamic stretching techniques
Dynamic stretching is a method of increasing the flexibility of muscles and joints through continuous and fluid movements. For people with ankylosing spondylitis, dynamic stretching can prepare muscles and joints before exercise, reducing discomfort and injury during exercise. Here are some dynamic stretching tips for people with ankylosing spondylitis:
Hip swing: Stand with your feet shoulder-width apart and your hands on your hips. Then, slowly swing your hips from side to side, keeping the movement fluid and comfortable.
Leg swings: Sit in a chair with your back straight. Then, gently swing one leg in a forward-backward direction to relax the thigh and hip muscles.
Arm circles: Stand with your feet shoulder-width apart. Then, make circular motions with your arms around the shoulder joint, alternating counterclockwise and clockwise.
Spinal torsion: Sit in a chair with your back straight. Then, slowly rotate your upper body, turning your spine as much as you can to keep your movements comfortable.
Turn the ankle joint of the foot: Sit in a chair with your feet in the air. Then, slowly rotate the ankle joint, alternating inside and outside.
2. Static stretching techniques
Static stretching is a method of stretching muscles and joints by holding the stretch pose for a period of time. For people with ankylosing spondylitis, static stretching can help relieve tension and pain and improve joint flexibility. Here are some static stretching techniques for people with ankylosing spondylitis:
Neck stretch: Sit in a chair with your back straight. Then, tilt your head gently to one side until you feel a stretch in your neck. Hold this position for 15-30 seconds, then switch to the other side.
The back is bent: Stand with your feet shoulder-width apart. Then, slowly bend your waist and try to touch your toes. Hold this position for 15-30 seconds, then slowly return to the starting position.
Thigh stretch: Stand, grab a chair or wall to maintain balance. Then, lift one foot up, grasp the ankle with your hand, and pull the foot towards the hips until you feel the stretch on the back of your thigh. Hold this position for 15-30 seconds, then switch to the other side.
Leg extensions: Sit on the floor with your back straight. Then, straighten one leg and bend the other leg close to the body. Grasp the toes of the straightened leg with your hands and slowly stretch towards your body until you feel the stretch on the front side of your thigh. Hold this position for 15-30 seconds, then switch to the other side.
3. Precautions
Make sure your body is sufficiently warmed up before performing dynamic and static stretches to reduce discomfort and injury while stretching.
When stretching, keep your breathing steady and don't overexert yourself to avoid damage to your muscles or joints.
If pain or discomfort is felt, stop stretching immediately and consult a professional for advice.
Through the dynamic and static stretching techniques described above, people with ankylosing spondylitis can effectively reduce pain and improve joint mobility, thereby better managing symptoms and improving quality of life.