Living with Ankylosing Spondylitis (AS) can be challenging, but the right exercises can make a big difference. Regular, gentle movement helps reduce stiffness, improve posture, maintain flexibility, and support overall quality of life. Below are some of the best exercises for ankylosing spondylitis that are safe, effective, and easy to follow.
Stretching Exercises for Ankylosing Spondylitis (Daily Routine)
Stretching is the foundation of any exercise plan for ankylosing spondylitis. Gentle stretches help loosen stiff muscles and joints, especially after long periods of rest or sleep. Daily stretching improves flexibility and prepares the body for other physical activities.
Recommended stretching exercises include:
- Neck side bends and gentle rotations
- Chest opening stretches to reduce forward bending posture
- Hamstring and hip flexor stretches to ease lower back strain
Frequency: Daily
Duration: Hold each stretch for 15–30 seconds without forcing movement
Spinal Mobility Exercises for Ankylosing Spondylitis
Spinal mobility exercises help maintain movement in the spine and reduce stiffness caused by inflammation. These exercises should always be slow, controlled, and pain-free. Practising them regularly may help prevent long-term loss of spinal flexibility.
Safe spinal mobility exercises include:
- Cat–Cow stretch for spinal flexibility
- Pelvic tilts to reduce lower back stiffness
- Gentle seated spinal rotations
⚠️ Avoid sudden or forceful twisting movements.
Posture Correction Exercises
Poor posture is common in people with AS, especially those who sit for long hours. Over time, inflammation can cause the spine to curve forward, affecting balance and appearance. Posture correction exercises help maintain proper alignment and reduce strain on the neck and back.
Helpful posture exercises include:
- Wall posture exercise for spinal alignment
- Shoulder blade squeezes to strengthen the upper back
- Chin tucks to support neck posture
Being mindful of posture throughout the day is just as important as exercise.
Strengthening Exercises for Ankylosing Spondylitis (Low Impact)
Strengthening exercises support the spine by improving muscle strength in the back, hips, and core. Strong muscles reduce stress on joints and improve stability. For AS patients, strengthening exercises should always be low impact.
Safe strengthening exercises include:
- Modified planks (knees or wall-supported)
- Glute bridges to support the lower back
- Resistance band rowing exercises
Avoid heavy weights and exercises that put excessive load on the spine.
Breathing and Chest Expansion Exercises for Ankylosing Spondylitis
Ankylosing Spondylitis can limit chest expansion over time, which may affect breathing. Breathing exercises help keep the chest flexible and improve lung capacity. These exercises are often overlooked but are extremely important.
Recommended breathing exercises include:
- Deep diaphragmatic breathing
- Rib expansion breathing exercises
- Gentle pranayama under professional guidance
Practising these daily can improve breathing and reduce fatigue.
Final Thoughts
Consistency is key when it comes to managing ankylosing spondylitis through exercise. Always listen to your body, avoid pain-triggering movements, and consult a healthcare professional before starting any new exercise routine.
Check out our detailed web blog on the best exercises for ankylosing spondylitis to reduce pain and improve mobility, featuring expert-recommended routines and practical daily management tips.
