1. Exercises for Ankylosing Spondlitis
,udkbyksftax LikUMykfVl ds O;k;ke
,udkbyksftax LikUMykbfVl eq[;r% jhM dh gM~Mh ij izHkko Mkyrk gSA tks
fd ihB dh vdM+u dk ewy dkj.k gSA
LikUMykbfVl dk eryc gS jhM+ dh gM~Mh ds tksMks+ esa
“kksFk(Inflammation) gks tkuk vkSj tSl&2 “kksFk QSyrk gS] jhM dh
s
gM~fM;k¡ c<+us yxrh gS vkSj ckn esa gM~fM;k¡ vkil esa tqMusa yxrh gS]a
+
bldks ,udkbyksftax cksyrs gSa tks fd dej dh vdM+u dk ewy dkj.k gksrk
gSA
• A.S.eq[;r% dej ds uhps ls “kq: gksrk gS] vkSj Åij dh vksj c<+rk
tkrk gSA tc ;g ihB dh jhM dks izHkkfor djrk gS] rc lk¡l ysus esa
ijs”kkuh eglwl gksrh gSA
• A.S. vU; tksMks+ ij Hkkh izHkko Mkyrk gSA
• A.S.dk ewy mipkj O;k;ke gSA vki ges”kk ldzh; jgsaA
• A.S.dk ;gh ewy ea= gS] D;ksfd O;k;ke tksMks+ ds vdM+u dks jksdrk
a
gSA
• A.S. ds fuEufyf[kr O;k;ke gS%a &
a) rSjuk A.S.dk lcls vPNk O;k;ke ekuk tkrk gSA
b) vxj ejht dks xnZu esa nnZ gks rks rSjrs le; ekLd dk iz;ksx vo”;
djsAa
c) cMk+ cky(Gym Ball) O;k;ke jhM dh gM~fM;ksa ds fy, vPNk ekuk tkrk
gSA
d) xgjh lk¡l dk O;k;ke vki ds QaQMks+ dh dk;Z djus dh {kerk dks
s
c<k+rk gSA
e) dksf”k”k djsa fd vki ges”kk vPNh eqnzk cuk;s j[ksA ¼pyrs] cSBrs]
a
ysVrs ,oa dk;Z djrs le;½
• fnu eaas ;k jkr esa l[r ;k dBksj xn~ns ij gh lks;sA
a
• jkr esa lksrs oDr ;fn dej esa nnZ eglwl gks rks nnZ uk”kd nok dk
iz;ksx djsa ftlls csgrj uhan vk;s]a vkSj lqcg ihMk+ jfgr O;k;ke dj
ldsA a
• >qdus ls cpsa] dksbZ ,slk dk;Z u djsa ftlls dej dks eksMuk iMs+ rFkk
+
[ksy&dwn ls [kqn dks nwj j[ksA
a
• fdlh ,slh izfdz;k ls cpsa ftlesa fxjus dk Mj gksA

2. fu;af=r f[kpko%&
• ,d nhoky ds lkis{k vius ,aMh vkSj dwYgs dks lVkdj [kMs+ gks tk;sA
• nhoky ds lgkjs [kMs+ gksdj vius da/kksa ds fdukjksa dks lVkrs gq, da/kks
dks lery djus dh dksf”k”k djsa vkSj viuh BqM~Mh dks uhps dh vksj
j[ksA /khjs ls lj ls nhoky dks nck;s]a dqN le; rd ¼5 lsdM½ :ds
a sa
fQj 10 ckj nksgjk;sAa
• viuh Hkqtkvksa dks lkeus vkSj Åij dh vksj mBkus ds lkFk dksguh dks
lh/kk djsa rFkk viuh Hkqtkvksa dks dku ls lVk gqvk ,oa v¡xBksa dks
w
nhoky dh rjQ j[kaaA ik¡p ¼5½ fxuus rd :ds fQj iqu% “kq:vkrh eqnzk
s
esa vk tk;sa vkSj bldks 5 ckj nksgjk;sA
a
cSBusa dk O;k;ke%&
• ;g O;k;ke lnSo fdlh dBksj dqlhZ ;k LVwy ij cSBdj djuk pkfg,]
ftlls vki ds “kjhj ds fupys fgLls dks vPNs ls fLFkjrk fey ldsA
• bl izdkj cSBs ftlls vki ds iSjksa vkSj ?kqVuksa ds chp nwjh cuh jgs] d¡/ks
dwYgksa ls FkksMk vkxs dh vksj j[ks]a dwYgksa dkas lkeus dh vksj j[ksa vkSj
bl eqnzk dks fujarjrk ds lkFk cuk;s j[ksa ftlls vki lHkh fdz;kvksa dks
vklkuh ds lkFk dj ldsA a
xgjh lk¡l dk O;k;ke%&
• vius gkFkksa dks lhus ls lVk dj j[ksa Bhd dej ds Åij /khjs&/khjs ukd
ds }kjk lk¡l dks [khaprs gq, QsQMkaas+ esa Hkjaa]s vki vius lhus dks
Åij ,oa ckgj dh vksj QSyrk eglwl djsxA vki vius isV vkSj
a as
mudh ek¡lisf”k;ksa dks Hkh QSyrk gqvk ik;saxs lk¡l dks vUnj djus ds
nkSjkuA
• eq[k ds }kjk viuh lk¡l dks /khjs ls NksM]sa vki eglwl djsxsa fd vkidk
lhuk uhps vkSj vUnj dh rjQ tk jgk gSA lk¡l dks NksM+rs gh vkidk
isV iqu% vUnj dh rjQ ¼lkekU; voLFkk esa gks½ tk;sxkA
• bl O;k;ke dks vki ihB ds cy l[r ,oa lery oLrq ij ysVdj ?
kqVuksa dks eksMdj dj ldrs gS] ¼tehu ij dBksj fcLrj ij½ bldks 5
+
ckj nksgjk;aAs
• bl O;k;ke dks djrs oDr dksbZ my>u ;k ijs”kkuh eglwl djsa rks bl
O;k;ke dks jksd naAs
• viuh lk¡lksa dks O;k;ke djrs oDr u jksdsA a
da/ks dk O;k;ke%&

3. • vius da/ks dks /khjs&/khjs xksy vkdkj esa ?kqek;sA bu fcUnqvksa dks /;ku esa
a
j[krs gq,A ¼vkxs] Åij] ihNs ,oa uhps½A
• 5 ckj nksgjk;sA
a
xnZu dk O;k;ke%&
egRoiw.kZ fcUnq%&
• xnZu ds lHkh O;k;ke /khjs vkSj vkjke ds lkFk dja]s flj ij fdlh Hkh
izdkj dh rkdr ,oa >Vdk u nsA a
• xnZu dks xksykdkj u ?kqek;saA
• BqM~Mh dks uhps djs vkSj vius nkfgus da/ks dks ns[krs gq, flj dks /khjs
vkSj vkjke ds lkFk ?kqek;s]a tc rd fdlh izdkj dk ruko u eglwl
djsaA
fQj xnZu dks mlh voLFkk esa 5 ls 10 lsdaM rd jksdA mlds ckn
s s
vius flj dk]s ck¡;s da/ks dks ns[krs gq, /khjs ls ck¡;h vksj ?kqek;as vkSj 5
ls 10 lsdM rd :dsA
sa a
• bl O;k;ke dks nksuksa rjQ 2 ls 3 ckj nksgjk;saA
• fcuk BqM~Mh dks mBk;s gq, vius flj dks bl rjg >qdk;sa fd vki dks
nkfguk dku uhps dks tkrs gq, vkids nkfgus da/ks dh vksj tk,A
• bl eqnzk dks 5 ls 10 lsdM rd cuk, j[kas vkSj fQj vkjke ds lkFk
sa
vius flj dks lh/kk djrs gq, e/; esa ys vk;sA a
• blh rjg ck¡;h vksj nksgjk;sA a
• ,d xgjh lk¡l ysdj ruko dks de djus dh dksf”k”k djsA a
• bl O;k;ke dks fnu esa 2 ls 3 ckj djsA a
dej dk O;k;ke%&
• ihB ds cy ysV tk;sa vkSj ?kqVuksa dks eksM+ ys rFkk iSj dks t+ehu ij
fVdk ysa gkFkksa dks “kjhj ls lVk dj j[ksA vius dwYgs dks /khjs ls mBk;sa
a
fcuk ihB dks eksMs+ gq,A vki dwYgs ij dlko eglwl djsxsA bl eqnzk
a
dks 10 ls 15 lsdM rd cjdjkj j[ks]a fQj /khjs ls ihB dks uhps dh
sa
vksj ys vk;sA bl O;k;ke dks 5 ls 10 ckj nksgjk;sA
a a
• isV ds cy ysVdj vius gkFkksa dks vius ls nwj djrs gq, vkxs dh vksj
QSyk;aA vius nksuksa dwYgksa dks t+ehu ds Åij j[ksa vkSj xnZu dks lh/ks
s

4. djds lkeus t+ehu dks ns[ksA vius nkfgus iSj dks vkSj ck¡;s gkFk dks
a
Åij dh vksj mBk;sA blh rjg nwljh rjQ nksgjk;sA
a a
• bl O;k;ke dks 5 ls 10 ckj nksgjk;sA a
• t+ehu ij ihB dks lh/kk j[kdj fnoky ds lgkjs nksuksa iSjksa dks QSykdj
cSBA fQj nksuksa ?kqVuksa dks vk/kk eksM+ ysa vkSj ,d jksy rkSfy;k ysdj
s
nksuksa iatksa esa Q¡lk dj viuh vksj /khjs&/khjs [khaprs gq, ?kqVukas dks lh/kk
djsaA ftls vki vius uhps dh tk¡?k ij f[kpok eglwl djsxsa vkSj bl
eqnzk esa 10 ls 20 lsdsaM rd jgsA fQj /khjs&/khjs iqu% iSjksa dks eksM+ ysA
a a
ruko eglwl gksus ij ,d vkjkenk;d xgjh lk¡l ysA a
• vius vki dks ?kksMsa dh eqnzk esa Mkys fQj lj dks mBkrs gq, lkeus dh
vksj ns[kas vkSj /khjs ,oa vkjke ls viuh ihB dks Åij dh vksj mBk;sA a
ihB dks mBkrs le; lk¡l dks vanj ys fQj lk¡l dks NksM+rs gq, ihB
dks lkekU; voLFkk es ys vk;saA
• bl O;k;ke dks 5 ls 10 ckj nksgjk;sA a
nk;sa ;k ck¡;s rjQ >qduk%&
• ,d l[r dqlhZ ds Åij cSBs mlds lkFk viuh jhM dh gM~Mh dks Åij
dh rjQ c<+krs gq, lh/kk djsa ¼lh/ks rudj cSB½] vius Åijh /kM+ dks
s
nkfgus vksj >qdk;sa ftlls vki viuh ck¡;h rjQ f[kapok eglwl djsxsaA
• bl eqnzk dks 5 ls 10 lsdsM rd cjdjkj j[krs gq, /khjs ls Åij dh
a
vksj mBs vkSj lh/ks gks tk;sA
a
• blh rjg ck¡;h vksj nksgjk;sA a
• bl O;k;ke dks 2 ls 5 ckj nksuksa rjQ nksgjk;sA ¼;g O;k;ke [kMs+
a
gksdj Hkh dj ldrs gS½A a
dwYgk eksMuk%&
+
• psgjs dks lkeus j[krs gq, lk¡l dks ckgj fudkys vkSj vius Åijh /kM+
dks nkfguh vksj >qdk;aas tc rd dksbZ ruko u eglwl gks vkSj bl eqnzk
dks 5 ls 10 lsdsaM rd cjdjkj j[ksA a
• lk¡l djs vanj ysa vkSj ihB ¼dej½ dks vkjke nsrs gq, okil “kq:vkr
dh eqnzk esa okil vk;s]a blh rjg ck¡;h vksj nksgjk;sA
a

5. • bl O;k;ke dks nksuksa rjQ 2 ls 5 ckj nksgjk;saA
dej dk O;k;ke%&
• ihB ds cy ysV tk;sa vkSj ?kqVuksa dks eksM ysa rFkk iSj dks tehu ij
a
fVdk ysa nksuksa gkFkksa dks “kjhj ds lkFk lVkdj j[ksaA vius dwYgksa dks
/khjs ls mBk;s fcuk jhM dks eksMs+ gq,] ,slk djus ls vki dwYgs ij
dlko eglwl djsaxA s
• bl eqnzk dks 10 ls 15 lsdsM rd cjdjkj j[ksA fQj lgtrk ds lkFk
a a
ihB dks uhps dh vksj ykrs gq, t+ehu ij fVdk nsA le; dks /khjs&/khjs]
a
vH;kl djrs gq,] 60 lsdsM rd c<k+;A
a s
• isV ds cy ysVdj vius gkFkksa dks vius ls nwj djrs gq, vkxs dh vksj
QSyk;aA vius nksuksa dwYgs t+ehu ij fVdk ns]a vkSj xnZu dks lh/kk j[krs
s
gq, lkeus t+ehu dks ns[ksa rFkk vius nkfgus iSj vkSj ck¡;s gkFk dks Åij
dh vksj mBk;sA a
• 5 ls 10 lsdsaM rd :dsaA
• fQj iqu% “kq:vkrh eqnzk esa lgtrk ds lkFk okil ykSVs blh izdkj
nwljh rjQ djaA ¼c¡k;k iSj ,oa nkfguk gkFk½A
s
• bl O;k;ke dks 5 ls 10 ckj nksgjk;sA a
• t+ehu ij ihB dks fVdkrs gq, nksuksa iSjksa dks lh/kk j[kdj cSB]s fQj
nksuksa ?kqVuksa dks vk/kk eksMdj ,d jksy rkSfy;k ysdj mls iatksa esa
+
Qalk;sa vkSj gkFkksa dks lh/kk j[kdj iSjks dks /khjs&/khjs lh/kk djsA
a
• ftlls tk¡?kksa ij f[kapok eglwl u gksA
• bl eqnzk esa 10 ls 20 lsdM rd jgsAfQj iqu% ?kqVuksa dks eksM+ ys ruko
sa a
eglwl gksus ij xgjh lk¡l ysa ftlls ruko esa deh vk;sxhA 5 ls 10
ckj nksgjk;sA a
• vius vki dks ?kksMs+ dh eqnzk esa Mkydj fQj flj dks mBkrs gq, lkeus
ns[ksa vkSj /khjs ,ao lgtrk ls viuh ihB dks Åij dh vksj mBk;saA
• ihB dks mBkrs oDr lk¡l dks vUnj ysa ,oa lk¡l dks NksM+rs gq, ihB dks
okil “kq:vkrh eqnzk es ysa vk;aA s
• 5 ls 10 ckj bl O;k;ke dks nksgjk;sA a