Effects of Spondylitis are inflammation in the joints of the backbone. Lets us see today the types of spondylitis and exercises to keep it away.
Types of Spondylitis
Cervical spondylitis affects the cervical spine and spreads the pain to the back of the neck.
Lumbar spondylitis causes pain in the lumbar region.
Ankylosing spondylitis affects the sacroiliac joints and causes stiffness in the shoulders, hips, neck, jaw, and knees.
Exercises to relieve Cervical spondylitis
- Stand straight and push your chin forward. Gently tense the neck muscles. Hold for 5 seconds. Bring your head back to its original position. Now push your head back, holding the chin high for 5 seconds. Repeat five times.
- Try to move your head to one side till comfortable and keep your chin at a level—tense your neck muscles for 5 seconds. Bring the back head to its original position. Repeat on the opposite side. Do this for at least five times on each side.
- Lie on your back with your knees bent and feet on the floor. Cross your hands and arms across your chest. Gently raise your upper back, head, neck, and shoulders off the floor and exhale. Inhale while lowering down. Repeat this step 10 times.
Exercises to relieve Lumbar spondylitis
- Lie on your back. Now, while breathing out, contract and engage your abdominal muscles, push your belly button toward the floor, and flatten your low back. Stay in this position for 5 seconds. Repeat it at least ten times.
- Tilt your head down towards either one of your shoulders. Tense the neck muscles and hold it for 5 seconds. Bring your head back to the center and repeat on the other shoulder. Do this five times on both sides.
- Lie on your back, bend your knees, keeping your feet flat on the floor. Push your belly button downward. Raise either one of your feet to 3 to 4 inches off the floor. Then, lower your foot to the floor. Repeat the same with your other foot. Do the exercise 5 times on each foot. This works very well to reduce the effects of Spondylitis in Humans.
Exercises to relieve Ankylosing spondylitis
- Rest your back on the wall and stretch your feet shoulder-width apart, and away from the wall. Gradually slide your back down the wall and keep your thighs parallel to the floor. Stay in that position for at least 5 to 10 seconds. Hold for as long as you can to churn out maximum benefit. Repeat 3-5 times.
- Rest your body on your back, including the head—Tuck in your chin slightly toward your chest. Hold this position for 5 to 10 seconds. And repeat it 3 to 5 times, for good results perform this exercise twice a day.
- Find a corner and stand facing the walls. Rest your palms on the walls and press your chest towards the corner. Hold for 20 to 30 seconds and do this stretch daily.
if you know any more exercises to reduce the effects of spondylitis, do let us know in the comments below or on whatsapp.
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