Kickas.org Forums Ankylosing Spondylitis General Discussion #1 AS Web Support Group exercise question

Hi Darla,
Thanks Darla, I've tried something very similar without success, but I wonder if the holding on idea might help? Will deffinitely give it a try

*see attachment for a re-crop/size of your pic - it will fit the available space perfectly without getting distorted*

  Loz

if your neck won't stretch to see the sky,
be sure to stop and smell the flowers

Hi Laura,
Like this ya mean?


Thanks to OldGeorge for the link that piccie come from. http://www.netfit.co.uk/abdominals-web-site.htm

I can see it won't hurt my back, which is great, and I agree it's certainly going to help the core muscle strength, I just wonder if it'll be enough for my needs. Even if not, if it's the only one that I can do, it's at least something

  Loz

if your neck won't stretch to see the sky,
be sure to stop and smell the flowers

Loz,

I do that one too, and also lying flat on back, legs straight out and just lift 6 inches hold, down to 2 inches and back up again repeating.... helps quads or whatever the thigh muscles are called as well... but it will get the lower back if there is anything going on there..

Ultimately the skeletal structure requires a pivot point around which to rotate in order to do the exercise effectively and unfortunately the lower back is it

I only do this when lower back is feeling good - otherwise I abstain. BTW the kneel rolls side to side are good for side abs. to tighten it all up without putting too much stress on lumbar spine.

Cheers
Jo

Edited by Funksterman on 10/16/02 06:39 AM (server time).

Hi Amber,
Yes, it does seem similar to Laura's, see my reply to her. I think it should be a better known fact that ab strength can help reduce low back pain, so thank you for bringing that up!

  Loz

if your neck won't stretch to see the sky,
be sure to stop and smell the flowers

Loz,

Another thing - my physio has warned against trying to get the abs too strong - reason being is that it will make kyphosis (or how ever it's spelt) an easier option for the AS - just because the muscles will be tighter and therefore easier to 'pull you over' particularly when asleep and you have no control over it...

Unless, you put the same work in on the back muscles too - i.e. the 'fish' exercise - lying on stomach and raising upper torso and legs at the same time - because they will need to equal the work put in on the abs.

How much of a nightmare is this ... all too much for me...

Cheers
Jo

This is all very well, but it doesn't do anything for my beer gut. I knew an 80 year old who could support himself stiff armed from the arms of a chair and raise his legs to the horizontal position and hold, just like a gymnast. But he still had his gut. So don't imagine you'll get rid of yours either.

They also serve who have to use a straw

Heh Loz! I think I may have missed the boat on replying to you but hopefully you'll check in again today. One of the ab excersises I used to do with my clients is one that I eventually applied to myself when my back pain started to get relentless. As everyone has told you it is all about core strength---this exercise which takes little time attacks your whole core.
Here she goes....
Sit on your butt with you knees bent and flat on the floor.
Pull your knees close to your body with your feet still flat on the floor.
Put your arms straight out past your knees so that they are parallel to the floor (knees are in the middle of your arms, not underneath them).
I hope this makes sense.
This is your starting postion.
Okay, now start to lean backwards slowly keeping your feet flat on the floor. KEY: BREATHE!! and keep tummy tight.
Lean back to the point that you think you may lift your feet off the ground. When you get to that point STOP and count to 10.
Slowly pull yourself back up to the starting position.
Done.
Try to do 3 sets of 10 secs and then work your way up.
Remeber to keep breathing and focus on your stomach. Keep your abs contracted the whole time. The moment you lose focus on your abs they will relax and then your back muscles will come into play and that is where you run into problems.
Giver' a try.

Erin

OK Erin - I will try it, deffinitely. I have to say I'm concerned about my back even just reading it, but I know exactly what you mean about focusing on the abs to protect the back so it's worth a shot.

Many thanks for sharing your experience :)

  Loz

if your neck won't stretch to see the sky,
be sure to stop and smell the flowers

Loz, Erin,

What you described is one of the positions that we do in our pilates class. All about strengthening the core (front and back). I've just started Pilates but notice quite a difference. I know Kat does it alot as well. I find it definately helps with the pain as well as strengthening the abs!



Kym

Loz!
That's it!! That's it!! WOW you computer guys are really cool with what you can do!!
That's the exercise that I try to do, and yes, I need more help too! Of course I'm not in my 20's or 30's anymore, so being 40 something and 3 kids, oh, and a huge scar running down my middle doesn't allow for me to have flat abs anymore, but I can always try!!
Have a good one, and keep trying!
laura