Have you ever woken up in the morning with a stiff back or aching pain? Or do you have constant pain in your hips and buttocks? Sometimes we think of these as just a normal body ache, but the cause could be a condition called Ankylosing Spondylitis . Simply put, this is an inflammatory condition that occurs in the spine and large joints like the hip. Over time, this can cause difficulty in bending the spine and stiffness in the joints. But don't worry, this condition can be managed well. The best way to do that is to do the right exercises. Today, we are going to talk about some exercises that will help you keep your hips strong with this condition.
Why are hip strengthening exercises important?
It is very important for someone with Ankylosing Spondylitis to keep the muscles around the hips strong, as this condition can also affect the hip joint. Exercising properly not only helps control symptoms, but also provides many other benefits.
The most important thing is to talk to your doctor or physiotherapist before starting these exercises to make sure they are appropriate for your condition. They can also advise you on how to do them in a way that works best for you.
Now let's see what the main benefits of these exercises are.
| The benefit | Simply put... |
|---|---|
| Reduced risk of falls and fractures | When the hip muscles are strong, the body's balance improves. Therefore, the chances of slipping and falling are much less. |
| Ease of hip movement | Exercise increases the range of motion of the hip joint, which means that the stiffness and discomfort felt when walking, sitting, and standing up are reduced. |
| Maintaining correct walking posture | Pain and stiffness sometimes change the way we walk. When the hips are strong, they provide great support for weight-bearing and walking upright. |
| Better back health | The hips and spine are two parts that work together. When the hips are strong, unnecessary pressure on the spine is reduced, which helps control back pain. |
Let's see what exercises we can do now.
These exercises can be easily done at home. But remember, if you feel pain, don't force yourself to do the exercise. Gentlemen, start as slowly as you can.
1. Stretching - Seated Leg Press
This will stretch the muscles on the inside of your thighs.
- Sit upright in a chair or on the floor.
- Place your soles together and bring them as close to your groin area as possible.
- Now press your knees firmly against the floor with both hands. You will feel a good stretch in your inner thighs.
- Hold for about 15-20 seconds, then slowly release both hands and return to the normal position.
2. Glute Bridge
This will strengthen your glutes, abdominal muscles, and lower back. Since there is no pressure on the knees, this is also a good exercise for those with knee problems.
- Lay down on the floor with a mat.
- Bend your knees and place your feet on the floor. Keep your feet about shoulder-width apart. Place your hands on the floor at your sides.
- Now, with your weight on your soles and shoulders, lift your hips as high as you can. Your body should be in a straight line.
- Once you're lifted, tighten your buttock muscles and hold for 2-3 seconds.
- Then, very carefully and with control, come back down to the ground in the same old way.
- Do this 10-15 times at a time.
3. Clamshell exercise
This exercise will help you get a better feel for how your hip and knee joints work. It will strengthen the muscles on the sides of your hips.
- Lie on your back on the floor. Place your legs on top of each other and bend them at about a 45-degree angle.
- Keep your head on your lower arm and relax.
- Now, with your feet together, lift only your top knee as high as you can. Do not let your hips or pelvis move around at this point.
- Don't even lift your lower leg off the ground.
- After lifting your knee up, hold it for 1-2 seconds, then slowly bring it back to the original position.
- Do this about 15 times on one side, then do the same number on the other side.
- If you want to make it a little more difficult, you can do this exercise with a resistance band over your knees.
4. Plank exercise
Plank is a great exercise that strengthens the entire body, especially the core muscles. There are many different ways to do it.
- Side Plank: Lean forward, keeping your elbows and forearms on the floor. Keep your upper arm above your upper leg. Keep your body in a straight line, without letting your hips touch the floor, and hold for 20-30 seconds. Switch sides and repeat on the other side.
- Side Plank with Abduction: Get into the same side plank position as before. Keep your body straight and lift your top leg straight up. Hold this position for a few seconds. This is a little difficult, so do it for as little time as possible at first.
- Side Plank with Leg Raises: Sit in a side plank position, lift your top leg up and then lower it back down. Don't let your bottom leg touch. Repeat this 10-12 times and then switch sides.
Add these exercises to your daily routine. Although they may be difficult at first, as you continue to do them, you will notice that your strength, flexibility, and balance will increase. And the pain will also decrease significantly.
Take-Home Message
- Ankylosing Spondylitis is a condition that can be controlled with proper management. Exercise is very important for this.
- Strengthening the muscles around your hips can reduce pain, improve balance, and make everyday tasks easier.
- Always consult your doctor or physiotherapist before starting any new exercise routine.
- If you experience pain while exercising, avoid pushing yourself. Listen to your body. Start slowly and gradually increase the amount of time and frequency you exercise.
- The results you get from exercising regularly are very high, so don't give up and keep going.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න