Kickas.org Forums Ankylosing Spondylitis General Discussion Helpful Tips If you could only choose one

I'm really enjoying the responses to my question. Please keep them coming and thanks to those who have already written. I like variety and sometimes, not having enough time, these quickies are good to do.

One of my favourite stretches (ouch) is laying on my tummy on the mat with arms outstretched like superman, then raising my right arm and left leg simultaneously, hold few seconds, then alternate the other side, about 20 times. It hurts so good.

aloha Ben, that one with laying flat on back and pushing low back to the mat (I do it with knees pulled up with feet on floor), used to kill me when I first started exercising. Still does when I'm in a bad flare. Took about 6 months to achieve success without groans, heavy breathing and involuntary tears rolling down my cheeks, but such an important stretch to do. I think I shocked the personal trainer at the gym who did my initial evaluation. Couldn't lay flat on back (or side) without excruciating pain and very loud sound effects. Not an issue now, thank God.

I sometimes do a variation I learned in pilates class. With low back to mat, gently raise taibone off floor, hold, relax 2X. Then raise tushy off the floor, hold, down, 2X. Then raise low back off the floor so resting on shoulder blades and raise arms over head, hold, down, 2X. The important thing while raising tush and back up is to roll each vertebra, one at a time, off the mat, not up like a plank, but articulating each vertebra up, then down, letting one vertebra touch the mat, then the next and so on. Hopefully will stave off the fusing for those not fused yet.

An altered (my own) version of Tai' Chi with a walking stick (the walking stick is not only for balance but to keep me from falling on my face)! My second choice and probably should be my first would be laying flat of my back on the floor and chilling out!

How long ago were you Dx'd, and do you have fusing? I only use my cane occasionally when I limp from pain. I have sacroiliitis but no fusing, thank God.

Ben,

What happens when after you have laid on the floor you can't get back up???

You think I am kidding don't you??...lol

Lisa

lisa, dear, aloha

how to get up off the floor ? it's a lot easier now, enbrelized, but

roll over on tummy... raise up and squat back till weight is on knees..then use proximate pieces of furniture
as hand holds and push and pull up at same time...defeating inertia is the tough part...

hope you're well and good luck with ssdi
aB

Ben

Quote:

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roll over on tummy

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That is Not always an option for some of us. If I were to get down to the floor I would need 911 to come get me up off the floor and then I would need another Surgery to put all the pieces together again.

John

aloha John

i'm fused stiff upright but always had flexability through the other parts...and for a long time i was strong.
i don't kneel anymore .

falling...unintended contact with the ground...is my personal biggest worry
best to you
aloha Ben

This is similar to what has been mentioned.
While flat on your back, stick your arms out to the side and bend your elbows up so your hands are pointing the same direction as your head is. Press your elbows into the ground while tensing your abs. Hold for 8 seconds. Do it 10 times. Then press your elbows and hands into the ground. Again, hold for 8 seconds, while tensing yout abs. Do it ten times. It's good for strengthening the core back muscles.
Eric

Hey Sigrid, when I'm at the office, but don't have time to properly exercise, I find a counter, put my hands on it and the bend at the waist so my back is like a table. Then I arch my back (starting with the tailbone curling and going vertebrae by vertebrae until my head is also curled down like a cat). Next I go the other direction, starting with my head and ending with my tailbone so they're both pointing to the ceiling and my belly is reaching for the floor (like a puppy dog). Depending on how stiff I am, I can do this to varying degrees. Really helps to ease the thoracic burn!

Hugs,