Ankylosing Spondylitis Exercises

You can do all the exercises you can. However, some of these exercises may not be suitable for you. It is best to do a few exercises from each group continuously. Repeat the exercises 5-10 times 2-3 times a day. However, you can do some exercises more frequently.


Exercise 1:

Lying face down, raise your hands along with your head, at the same time raising your right or left leg alternately.

Exercise 2:

Lie face down with a pillow under your stomach, clasp your hands behind your back, and lift your head and chest as much as you can.

Exercise 3:
Repeat the same movement with your arms at your sides.

Exercise 4:

Stretch your legs and arms while lying face down.

Exercise 5 :

While standing, extend your arms backwards with your hands on your waist.

Exercise 6:

While lying on your back, lift one leg into the air without bending your knee and repeat the same movement with your other leg.

Exercise 7:

While lying on your back, with your knees bent and the soles of your feet on the floor, bring both your hands together as high as possible.

Exercise 8:

Sit on a chair and lift your shoulders up while stretching your ribcage, repeating the movement on both sides while inhaling and exhaling.

Exercise 9:

Cross a striped sheet over your upper chest and feel the resistance in your ribcage as you breathe deeply. Repeat the movement for the lower chest and mid-chest.

Exercise 10:

While lying on your back, pull your knees to your chest without lifting your head, repeat the exercise for both knees together and separately.

Exercise 11:

While lying on your back, bend your knees, lift your hips as high as you can and create a bridge.

Exercise 12:

Lean against a wall corner as shown in the figure and arch your body.