Flexibility and Strengthening Exercises for Ankylosing Spondylitis

Chest expansion

  1. Sit comfortably with your feet shoulder-width apart. You can also do this exercise standing up.
  2. Look straight ahead and do not allow your head to tilt back. As you take a deep breath, open your arms out to the sides and roll your arms back. Your palms will turn out and you will feel a stretch across your chest.
  3. Breathe normally as you hold this stretch for 15 to 30 seconds.
  4. Lower your arms to your sides and let your palms turn back toward your legs as you slowly let out your breath.
  5. Repeat 2 to 4 times.

Upper back and shoulder stretch

  1. Stand up straight, or sit in a firm chair.
  2. Looking straight ahead, breathe in as you raise both arms over your head and reach toward the ceiling. Do not allow your head to tilt back.
  3. Reach back with your arms to stretch your shoulders.
  4. Breathe normally as you hold this stretch for 15 to 30 seconds.
  5. Return to the starting position.
  6. Repeat 2 to 4 times.

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