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cardio

CARDIO WITH TAMI GRUNITZKY

Cardiovascular exercises improves heart and lung function and overall health. Studies show that people with spondyloarthritis who do cardiovascular exercise have better breathing function, endurance, and mood, and less disease activity, pain and fatigue than people who do not exercise.
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strength

STRENGTH WITH TAMI GRUNITZKY

Strength focused exercises improve the performance of muscles, such as your core, that help you move efficiently and safely and support good posture. Having a strong core reduces stress in the spine and can help minimize overall back pain.
am stretch

MORNING STRETCH WITH ANGELO PAPACHRISTOS

Range of motion exercises improve flexibility and reduce stiffness, swelling and pain, as well as minimize the risk of fusion.
pm stretch

EVENING STRETCH WITH ANGELO PAPACHRISTOS

When a joint is inflamed, surrounding muscles tighten to control motion, resulting in more stiffness and pain. These evening stretches can relax muscles, and help prepare your body for a better night’s sleep.
yoga

YOGA WITH LARRY PAYNE

Partaking in these exercises have mental and physical benefits. Coupled with relaxation techniques and stretching, yoga can improve flexibility, posture, reduce pain, as well as improve overall mental health.

CARDIO


  • •   Duration: 19:14
  • •   Modifications Offered: Yes
  • •   Suggested Equipment: Blanket and chair

Cardiovascular exercise has many benefits. In addition to increasing stamina, overall fitness, and strength, cardiovascular exercise reduces the risk of many conditions, including heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer. It also can combat obesity, and help decrease fatigue, while improving energy levels.

The exercises in this routine will take you through a series of moves to spike the heart rate with more intense movements and then bring it back down allowing recovery. Modifications are demonstrated, making this program appropriate and accessible for most. Before beginning this program, remember to consult with your physician to discuss its appropriateness for your condition.

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STRENGTH


  • • Duration: 30:03
  • • Modifications Offered: Yes
  • • Suggested Equipment: Resistance bands, yoga mat, towel

Strength training may enhance your quality of life and improve your ability to do everyday activities. Building strong core muscles can reduce stress on the back, and contribute to improved balance, potentially reducing your risk of falls. Strength training can reduce symptoms of many chronic conditions, such as arthritis and back pain, and help combat obesity, heart disease, depression and diabetes.

Before beginning this program, remember to consult with your physician to discuss its appropriateness for your condition.

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Domestic International
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Morning Stretch


  • •   Duration: 27:17
  • •   Modifications Offered: Yes
  • •   Suggested Equipment: Chair

Morning stretches can be instrumental in reducing stiffness and pain in the muscles and joints. Although people living with spondyloarthritis may experience these pain and stiffness at any time throughout the day, they frequently occur in the morning -- after the body has been at rest for a long period.

According to Colorado Physical Therapy Specialists, morning stiffness and pain often occur because there is an increase of fluid in the joints and spinal discs overnight while the body lies horizontally. For best results, begin with gentle stretching to warm up the body and alleviate some of the stiffness.

Before beginning this program, remember to consult with your physician to discuss its appropriateness for your condition.

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Domestic International
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Evening Stretch


  • •   Duration: 24:50
  • •   Modifications Offered: Yes
  • •   Suggested Equipment: Floor mat, yoga blocks, towel, yoga strap

Stretching exercises performed at night can help relax your muscles and prepare your body for sleep. They can relieve tension that builds up in your muscles throughout the day. When performed correctly, stretching at night as part of your wind-down ritual can help you fall asleep faster and have a more restful night.

Before beginning this program, remember to consult with your physician to discuss its appropriateness for your condition.

Purchase the physical DVD
Domestic International
Become a member to watch online
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Yoga


  • •   Duration: 48:26
  • •   Modifications Offered: Yes
  • •   Suggested Equipment: Yoga mat, yoga strap, towel, chair

Yoga is not just about working out, it’s about a change of perspective, bringing calm, and healthy and balanced lifestyle. Yoga helps relieve stress and declutters the mind, helping you improve focus and concentration.. Yoga’s focus on strength training, balance, and flexibility offers incredible benefits to your body. The postures are meant to strengthen your body from the inside out, so you don’t just look good, you feel good, too. Each yoga pose aims to strengthen and reinforce the muscles around the spine, the very center of your body, which is the core from which everything else operates. When the core is working properly, posture is also improved, and back, shoulder, and neck pain may be reduced.

Before beginning this program, remember to consult with your physician to discuss its appropriateness for your condition.

Purchase the physical DVD
Domestic International
Become a member to watch online
Purchase membership

Disclaimer

The Spondylitis Association of America created this exercise series to instruct our spondyloarthritis community in exercise options. The exercises and stretches in this program were designed with common spondyloarthritis issues in mind.

Each of the movements are demonstrated in basic form, then modifications are included to allow each person to select the most appropriate exercise choice for their condition, on any given day.

As spondyloarthritis impacts people in different ways, can vary over time, and current research does not clearly support one specific type or set of exercises over another, any exercise program that is not specifically crafted for an individual will have limitations.

This program is not a substitute for seeing a qualified physical therapist who can evaluate your unique needs, and design and modify an individualized program that would be the safest and most effective for you.

We advise that you consult your physician or other health care professional before starting this, or any other, exercise program.

To reduce risk of injury, please do not perform any movement that feels unsafe, or causes pain. Should you feel faint, dizzy, nauseous, experience shortness of breath, or pain at any time, you should stop immediately and seek attention.

By performing this program, you are doing so at your own risk. The Spondylitis Association of America, the instructors leading the exercises, and other entities involved in the creation and production of this exercise program, are not responsible or liable for any injury or harm sustained as a result of taking part in our exercise program. 



Support

Back In Action, Again is supported by a charitable contribution from Janssen Pharmaceutical Companies of Johnson & Johnson.



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Spondylitis Association of America

16360 Roscoe Blvd.  Ste. 100
Van Nuys, CA 91406

Email

info@spondylitis.org

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(800) 777-8189 U.S. only
or (818) 892-1616
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