Exercises for ankylosing spondylitis should be gentle and
frequent. The exercises shown here are good to do twice each day. Don't do them
first thing in the morning, when you may feel more stiff. In the morning, take
a walk to get loosened up for the day. Then try doing these exercises around
lunch time and in the evening. Or, do one or two exercises at a time and spread
them out through the day. You can do the exercises in any order that you
like.
Talk with your doctor or physical therapist if you have
questions about how to do these or any other exercises.
Back stretches
- Get down on your hands and knees on the
floor.
- Relax your head and allow it to droop.
- Round
your back up toward the ceiling until you feel a nice stretch in your upper,
middle, and lower back.
- Hold this stretch for as long as it feels
comfortable, or about 15 to 30 seconds.
- Return to the starting
position with a flat back while you are on all fours.
- Let your back
sway by pressing your stomach toward the floor. Lift your buttocks toward the
ceiling.
- Hold each position for 15 to 30
seconds.
- Repeat 2 to 4 times.
Chest expansion
- Stand comfortably with your feet shoulder-width
apart. You can also do this exercise sitting in a chair.
- 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.
- Breathe normally as you hold this stretch for 15 to 30
seconds.
- Lower your arms to your sides and let your palms turn back
toward your legs as you slowly let your breath out.
- Repeat 2 to 4
times.
Upper back and shoulder stretch
- Sit in a firm chair, or stand up
straight.
- 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.
- Reach back with your arms to stretch your
shoulders.
- Breathe normally as you hold this stretch for 15 to 30
seconds.
- Return to the starting position.
- Repeat 2 to 4
times.
Neck stretches
Turning the head
- Sit in a firm chair or stand up
straight.
- Keep your chin straight, turn your head to the right, and
hold for 15 to 30 seconds.
- Turn your head to the left and hold for
15 to 30 seconds.
- Repeat 2 to 4 times to each side.
Tilting the head
- Sit in a firm chair or stand up
straight.
- Keep your chin straight, tip your right ear to your right
shoulder, and hold, and for 15 to 30 seconds.
- Tilt your head to the
left and hold for 15 to 30 seconds.
- Repeat 2 to 4 times to each side.
Hip and back stretches
- Lie facedown on the floor with your elbows bent and your hands
under your shoulders. Put a small pillow under your abdomen for comfort, if
needed.
- Gently press down with your arms to raise your shoulders
off the floor.
- Hold this position for 5 seconds.
- Repeat
2 to 4 times.
Hip and back stretches
- Get down on your hands and knees on the floor.
- Keeping
your back and neck straight, lift one leg straight out behind you. When you
lift your leg, keep your hips level. Don't let your back twist, and don't let
your hip drop toward the floor.
- Hold for 5 seconds. Repeat 2 to 4
times with each leg.
- If you feel steady and strong when you do this
exercise, you can make it more difficult. To do this, when you lift your leg,
also lift the opposite arm straight out in front of you. For example, lift the
left leg and the right arm at the same time. (This is sometimes called the
"bird dog exercise.") Hold for 5 seconds, and repeat 2 to 4 times on each
side.
|
By
|
Healthwise Staff |
|
Primary Medical Reviewer
|
Anne C. Poinier, MD - Internal Medicine |
|
Specialist Medical Reviewer
|
Stanford M. Shoor, MD - Rheumatology |
|
Last Revised
|
May 11, 2011 |