Flexibility and Strengthening Exercises for Ankylosing Spondylitis

Neck stretches Turning the head

  1. Sit in a firm chair, or stand up straight.
  2. Keep your chin straight, turn your head to the right, and hold for 15 to 30 seconds.
  3. Turn your head to the left and hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times to each side.
  5. Next, you can do some head tilts. Keeping your chin pointing straight ahead, tip your right ear to your right shoulder and hold for 15 to 30 seconds.
  6. Tip your left ear to your left shoulder and hold for 15 to 30 seconds.
  7. Repeat 2 to 4 times to each side.

Press-up back extension

  1. Lie on your stomach, supporting your body with your forearms.
  2. Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. As your press up, do not let your hips or pelvis come off the floor.
  3. Hold for 15 to 30 seconds, then relax.
  4. Repeat 2 to 4 times.

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