4A - Detailed Training Program: Exercises. Routines

July 20, 2016
The following training exercises are not designed for anyone with current 'injuries'. These are used to help reverse the stiffening and painful conditions of Ankylosing Spondylitis.
When doing these exercises, "a no pain no gain mentality is a must". Due to so many symptoms, the routines were planned around anywhere and everywhere possible.

The Dartboard Workout Sessions. D.W.S  I imagine a huge dartboard is in front of me. The number 20 is as high as I can reach. The 11 my far left. 6 to the right, and 3, arms straight down. Then work around the board in a slow and controlled punching motion working around every number. Then change the angle of rotation by hitting the doubles, trebles and then bull.

Using the same principle in circular movements. First, rotate arms around the bull area, then working around the treble spots, then the doubles. I then imagined a huge dartboard was above my head, and another to my left and right, and another behind me and continue these rotation moves. Holding a small can or some form of weight that's bearable, but possible to do.

For legs and hips - A huge dartboard was on the floor and stand on the Bulls-eye.  Keeping the left foot on the bully, then step as far forward to the number 12, then step behind to 3 always keeping the left foot on the Bull. Then working around the board at every angle. (Not all angles are physically possible),. Once around the board,  alternate the feet taking special attention to problem areas.

It's not just about fighting a disease, but fighting against the natural body's ageing process. That's why it's vitally important to keep fit, eat well and training regularly.

J.W.S. The Jumper Workout Sessions
http://theonlywayproductions.blogspot.co.uk/2016/07/jws-jumper-workout-sessions.htmlJ.W.S. The Jumper Workout Sessions. Using a jumper with attached weights to the arms to hang around the shoulders/neck to train and walk around the home with. Once it's removed, it feels like I'm walking on air. I use this J.W.S method for "weight bearing training" also incorporating it with some  DWS.exercises. Just walking around the home with it on really helps. J.W.S Tutorial with images.


Each training session will work/train/strengthen other parts of the body. Example - After the neck training sessions, my upper back will become painful. That's good. It's progress pain. 
All these exercises get faster as time goes by. Doing as many as comfortable with. Warning: Over exercising and manipulating the neck and back can be dangerous if not done carefully.   

Neck training can be done almost anywhere. Tilting the head up and down, Twisting the head round, left and right in a circular motion forcefully at every angle. 

Laying facing down on the floor for 20 minutes each day. While in this position, doing a combination of the following. Leg raises. Leg side stretches. Leg pull-ups. Sit-ups concentrating on strengthening of the neck as-well as stomach muscles. Laying face down and twist the neck until the ear touches the floor, while slowly forcing the neck to twist further. Then alternate. ★★★ While laying down, using a suitable heavy weight and place just above the knees to stretch the ligaments and muscles to straighten the legs. In this position, I use the weight to push down on my chin to straighten the neck and make my head touch the floor.

Sitting in a chair  (L shaped office or upright chair) Folding the left arm across the chest, with the other arm resting on it. Then forcing the neck backwards by pushing on the chin with the fingers, ★ When watching TV,  sit or stand sideways. That way, I'd have to keep my neck twisted to watch, then alternate. ★ Using the fingers to grip the lower teeth and pull down gently forcing the chin to touch the chest trying to keep the back and head aligned correctly. ★★★ Always Sit Tall. Never hunched.
Bus or Train (always stand). Neck twists. Left, right, left right.★ Looking out the window pretending to look at the sky or tall buildings, then looking down at the feet always stretching until it hurts.
★ Standing Tall Training (STT).  Straighten the legs and lock knees together. clench the buttocks. Push the pelvic forward. Take a deep breath, Pull the tummy in and expand/pull the ribcage upwards, then start to straighten and pull up the spine while pulling the neck up and up, keeping the body and head aligned correctly and while forcing the arms/shoulders down. Keep forcing the body upwards for as long as possible then when enough's enough, exhale, take a few breaths, then do the same with the heels and toes together. Once this has been perfected, start to bend backwards keeping the body straight, forcing the shoulders upwards and then downwards to finish off while still pulling the body up. This exercise is never completed without cracking and crunch sounds and is always exhausting. This is a must do workout throughout the day. While doing the STT, the arms can be placed at a number of locations for maximum benefits and support. 1. Placing the hands on the upper thighs.2, hands held behind back. 3, hands placed on a work surface or high table and 4, hands in pockets of trousers and coats. Finish off with back bends. ★ Neck tall training. Always pulling/forcing the head and neck upwards as high as possible, then backwards and forwards. Tilting and round and round head twist/swings. sitting, standing and laying down.

In bed - On back Tilting the head forward trying to get the chin to touch the chest. ★ Sit-ups making sure the neck leaves the pillow. At first, it was impossible, but I just went through the motions until eventually my head lifted off.  Every morning, laying down with the neck hanging over the edge of the bed to naturally and slowly let gravity and effort to stretch the neck.  Then slowly pushing more of the body off the mattress so the upper back bends, then push further to bend the lower over the edge.
In bed - On front. With arms under the chin to fully manipulate and force the neck and back even further. ★ Neck twists on the pillow. Left & right - the best place to get back at least 90 degrees of rotation in the neck.
Neck Training Tips★. Clasping the back of the neck with the hands, while placing the thumbs just below the lip until the thumbs are touching. It's this position I use it to manipulate my upper back and neck by using the thumbs to lever the head forward, and using the fingers behind the neck to tilt head to its correct position. Using the fingers to hold onto the lower teeth to help tilt the neck down to enable the chin to touch the chest. ★. Laying face down flat on the floor with hands under the chin.★ Laying flat on my back making the neck, and spine is flat on the floor.
Some neck exercises still cause joints to click and crack.During neck training, at times, I think my neck is actually going to snap.
UPDATE: The more my neck and spine became straighter (upright), I had to 're-train' my neck to rotate left and right again. 
The shoulder joint has the most amount of movement. that's why it was hard at times to get the full rotation of movement in each shoulder and strengthen them. 
Doing resistant training with rubber or elastic bands works wonders.

http://theonlywayproductions.blogspot.co.uk/2016/07/my-exercise-routine-painful-progressive.htmlSHOULDER, JOINT & MUSCLE EXERCISES

Standing. Shoulder shrugs (using dumbbells when possible) making sure to force the shoulders to their full mobility doing at least 500 a day. ★ Shoulder raises up and down, then pushing shoulders forwards and backwards. ★ Pushing a broom handle above the head progressing to pushing weights that get heavier. ★ Holding a weight in each arm swinging them around and around. ★The violin move. Imagining using a fiddle to play the violin. Do this action and extend around and as far in and out as possible. Then alternate arms. ★ The Hugger. Imagine hugging an invisible person until the hands overlap the shoulders. ★ Twist the left arm behind the back using the right hand to help force up, then alternate.
Sitting.  On the edge of a chair doing shoulder shrugs using dumbbells. ★ Dumbbell presses.★ The prayer. Hands pressed together pushing hard while moving the arms around keeping hands together,
In Bed: Laying on back, placing hands on the chest doing circular motions around the tummy and chest not forgetting the DWS variations of a movement. ★ One arm raises, and pushing the arms around using the D.W.S. ★ Placing both hands on the chest, grip one hand and force it to the right as far as possible keeping arms close to chest and then alternate.

Other moves which are fantastic for the shoulders are the milking a cow actions. Playing the drums, violin and polishing a car - while doing them, use the above DWP techniques for variations of movement.

Standing:  Doing curls using a barbell or adapted broom handle with weights attached to it, pushing up and down in front of the head until I could extend behind my neck. ★Dumbbell curls to build and strengthen the bicep and triceps muscles, as well as strengthen the forearms and wrists. ★ Breast strokes and butterfly style moves ★ Boxing motions repetitively for up-to an hour each time is good for targeting all angles. ★ Stretching arms behind the back at every angle possible and as if someone was twisting the arms behind the back. ★ Hanging from a pull-up-bar fully stretching the arms and shoulders as well as pull-ups with hands facing inwards and out.
Every second during training I'm observant of having the correct posture. Remembering to  keep upright with the neck and head always positioned correctly.

Chest expansions. Breathing in as much air as possible to expand the ribcage while pulling the tummy  for extra expansion and hold for 10 seconds. ★ Press-ups were done initially standing against the wall which progressed to a table top, then chair, until normally on the floor.
Doing these chest and ribcage exercises made sneezing and coughing painless, and my chest is bigger, less painful, and can hold more oxygen.

No specific training was done. The pain in the forearm muscles and elbows disappeared after doing the shoulder and upper arm workouts.
Everyone kept saying "swimming is perfect". Sure it's a fantastic and great. But not enough. Just swimming training is not weight bearing. 
Walking is great too but still not sufficient. The muscles and joints needs weight bearing training,  more variations in range of motion and movement to fully restrengthen, rebuild and repair.

All of the pain went after doing my shoulder, upper arm and chest workouts. However, I always do hand clenches. ★Hand twists. ★ Opening and closing hands really fast, stretching and extended as much as possible and squeezing really tightly when clenched. These can be done anywhere.
After eliminating most of the pains, I cause even more pain, but it's good pain and soon disappears... until I increase the weights to get even stronger.

The pain in the wrists disappeared after doing the shoulder, upper arm, and press up workouts. However, the wrists did cause lots of new pain which slowly went away by my other arm training.
The lumber part of the back is the main support of the body and many people will have back problems. Keeping it moving and get it stronger will be beneficial as life and time goes by.  

For severe problems, crutches really helps when squatting, and doing certain leg and lower back workouts.

Standing. Keeping legs straight. Bend forwards and backwards as far as possible trying to break through the stiff parts. ★ Squatting making sure to get lower and lower. ★ Standing with back against a wall and slide down and up keeping back and head against the wall. Incorporate this with the STT training.
Standing Tall Training. (STT) As detailed above.★★★. And, standing against a wall, with head and heels touching the wall and thrust the pelvis forward keeping heels and head on wall.
Bus or train. Always standing and without looking too suspicious Side bends and side twists left and right. ★ Pelvic thrusts, thrusting the pelvis forward, in and out.
Laying down on front with hands under the chin and lift up my legs and neck as much as possible. Initially, my head and legs could not be raised at all, but just doing the actions soon progressed to the legs and head actually lifting up.
In bed on back with knees bent and forcing the buttocks off the bed (hold) and then down, and doing as many times, and as high as possible.★ Leg raises. ★ Legs side twists and leg kicks incorporating the D.W.S. ★ Heal presses by forcing down the heals on the mattress until the back lifts of the bed.
Sitting on any chairs or stools with a back support. (the back-breaker). Use the back support to bend backwards.

This lower back and buttocks is such an important and complicated part of the body. It needs careful but intense workout sessions to target all joints, muscles,  ligaments and bones.


Standing Twisting the body left to right. ★ Standing on one leg swinging the other leg around the body, then forward and behind the body always swinging, then alternate .★ Squatting every day getting lower and lower, then quicker.★ Left and right forward and sideways leg lunges.★ Using the DWS for side steps. ★ Jumping up and down as high as possible. Then jump forward, sideways and backwards.★ Standing twists keeping the legs straight. Swivelling the upper body left to right making sure the bodies nice and straight..★ Standing with legs slightly apart and bent. Now swivel the hips in a circular motion. Keep doing these while lowering and bending the knees. ★ Leaning as far back as possible trying to arch the body as.much as possible. + Doing the Standing Tall Training used for the Lower & Upper back Exercises whenever possible. ★ The robot walk. Clenching the knees and keeping the legs straight.
In Bed: Leg twists. ★ Leg raises, lifting as high as possible. ★ Pull the legs up towards the chest while using the hands to get the knees to touch the chest.
On the Bus Stand tall, thrusting the pelvis forward and backwards. ★ Twisting the upper body slowly side to side trying to stretch as far as possible.
Sitting: Knee raises as well as lifting each leg and kicking feet forward and backwards in a slow and then faster motion.
Sitting - Swivel chair. Keeping feet on the floor and swivel as far possible as left and right concentrating on the hip joints.
There is no specific amount of repetitions that need to be done, except making sure the workout is increased. Incorporate the D.W.S and J.W.S systems whenever possible.

My knees repaired themselves while I was doing all the other workouts like leg squats, kicks and raises. I never did anything specifically for them.
When exercising, careful observation of the body is needed to establish when a muscle, joint or other part of the body needs resting, or needs to be continually trained. It was all trial and error.


Standing.  Leg raises up and down. To the left then right, then kick forward with each leg. ★ Leg raised swing it left and right while swivelling the hips round and round while keeping balanced. ★ Doing squats as low as possible ,and always increasing the weight and/or repetitions.
In bed. Leg raises. ★ Leg stretches like giving birth trying to stretch wider and wider.
Hamstring stretches. Search online for all the best exercises. These were very important to help me straighten the legs fully and walk properly again. It was recommended by a physiotherapist who saw how I walked.
When the body has been in a serious accident, then been in plaster-cast for months. the physiotherapists cause intense pain and manipulation to get people moving again.

Feet / Heal / Ankles Exercises: These naturally healed them self without any specific training. It was all the other workouts that have eliminated feet and ankle problems
 With every step taken, and every repetition done, I know that the nutritional goodness being consumed is helping with speed, strength, stamina, flexibility, and more importantly, a more pain free life.
Compliment these exercises with a combination of either yoga, swimming, cycling and Thai Chi. Visit YouTube.com, a great place to search for videos to train with. From basic stretches for beginners to bones, joints & muscle workouts for the advanced. Whatever your needs or capabilities, YouTube will have the perfect routine and partner to work out with.

Visit a physiotherapist who will examine you, and then ask for bespoke exercises needed for your personal physical problems and any mobility difficulties you have..

1. Introduction. How I Have Almost Cured My Ankylosing Spondylitis, Arthritis & Other Joint Symptoms.

2. Journey / History & All Symptoms. How long I have been suffering for. How it changed my life for the worse, and why I made the decision to fight back.

3. Medical Reports, and results of my X-rays, Ultra sound and MRI scans.  

4. The First Year - Beginning Of Exercise Routine - Painful, Progressive & Positive.

4A Detailed training program.. Dozens of exercise routines, thousands of repetitions for hours each day, and the best places to do them for maximum results.

5. Nutrition Information. Diet and important supplementary products I now take daily. 

6. Testimonials from medical professionals who knew how much pain and stiffness I was in.

7. One Year On. How I am winning my fight against Ankylosing Spondylitis. 


Note. I am not a doctor or trainer. Always seek your own independent professional advice before starting any new training exercises...

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