Working through pain can be a beneficial part of treating an osteoarthritis condition such as ankylosing spondylitis, as long as you take the right approach.
The ankylosing spondylitis exercise that includes yoga can be extremely useful when you are living with symptoms such as back pain, stiffness and inflammation.
There is no cure for osteoarthritis, so yoga and other non-impact exercises are great options.
The expression without pain, no gain does not apply here: you do not want to add any pain you are feeling, so you will want to start slowly and adapt the yoga poses to your abilities.
People who have a milder disease and do not have significant stiffness can do more yoga poses than someone who has advanced the disease.
The benefits of yoga for osteoarthritis
The movement and stretching that yoga can offer is useful and can sometimes alleviate some of the back pain associated with osteoarthritis, people need to practice consciously, of course, and listen to their own bodies, if a posture causes pain in any way , it should not be practiced.
The deep breathing of yoga also offers benefits, yoga offers a gentle stretch and flexibility, but breathing work can be incredibly useful for people with osteoarthritis because it improves breast expansion.
Some people with osteoarthritis have diminished certain postures, the deep and diaphragmatic breathing of yoga supports many postures.
It is suggested to discuss yoga with your doctor before giving yourself a chance and then, once you start, always listening to your body, if it feels like a stretch, which is a good thing, but if it hurts, the pose may not be Suitable for you, the fundamental thing is to go to a beginner class and use accessories such as blocks or blankets if you need them.
Working with a yoga teacher is a good idea to help you better adapt to yoga postures, or asanas, for your needs and not as a competition to take with each of your stretches.
Yoga poses approved
There are certain yoga poses approved by experts that can be especially beneficial for your spine, among them are:
Salutations to the Sun
These poses are a great way to start the day, they can be meditative and reassuring by connecting movement with breathing.
Stand with both feet touching, and then put your hands together, palm to palm, and place them in your heart. Exhale and raise your arms up. Slowly lean back and stretch your arms over your head.
Relax your neck and inhale, remember, it is a breath by movement.
Among the benefits of Sun Salutations poses with respect to osteoarthritis is that it improves the flexibility and stretching of the spine.
The next pose is the Child’s Posture
This is a very gentle and easy way to stretch your lower back, get into the pose by dropping on your knees, spread your knees and place your toes together.
Sit with your hips back on your feet or your heels and bring your arms forward on the floor.
If you want to improve it try to separate the knees more and take with each pose or movement to carry the arms forward on the floor.
Among the specific benefits of the Child’s Pose pose is the improved flexibility and stretching of the spine and hip flexors.
The next pose is the Cow Pose
Put on your four limbs with your hands separated by the distance of the shoulder, the wrists just below the shoulders and the fingers extended.
The knees should be the width of the hips and just below the hips.
Now bring your chest forward, upward, toward the ceiling, while your shoulder blades descend to your waist and tilt your pelvis up and back so that your bones are mobile.
The benefits offered by the pose of the Cow Pose is that it improves the flexibility and the stretching of the spine.
Angry Cat Pose
It is so simple to do that you should only reverse the pose of the cow’s attitude to make the angry cat’s.
Gather your feet, sink the area of your belly button inward and upward to round your spine, arching away from the ground.
Bring the hips towards the ankles to increase the space between each vertebra.
The benefits are that it can help stretch and lengthen the spine, improving flexibility and possibly your posture.
Supine Twist Pose
Soft twisting should be beneficial, but as with any other pose, if the twist causes pain, stop applying it or practice it immediately.
Lie on your back, place your knees towards your chest, and wrap your arms around your legs, giving yourself a little hug.
Roll a little side by side or forward and backward.
Now, take your arms and place them on your hips to the right and left, and move your knees to bend them up and towards your left elbow, keeping your gaze to the right.
Hold and breathe in the movement, then gently bring the knees to the center, your hips a little to the left and take your knees bent up and to the right, the look to the left, to change to the other side.
Among the benefits it offers is that it is a massage for the spine.
The next well-known pose and is the Bridge Pose
To do this, lie flat on the floor, bend your knees and put your feet on the ground.
Exhale and press the inside of your feet and your arms on the ground.
Push the coccyx up, steady the buttocks and lift them off the floor until their thighs are parallel to the floor.
Keep the knees on the heels and lift the top of the hips towards the navel.
The benefits are multiple for many joints of the body and can help with straight posture.
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