Ankylosing Spondylitis Intermediate Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Child’s pose stretch
- Start in a kneeling position.
- From here reach your hands out as far in front of you as possible on the floor with one hand on top of the other.
- Now sit slowly backwards onto your heels until you feel a stretch in your back.
- Note: If you cannot kneel then this exercise can also be done in standing with your hands in front of you on the kitchen table or worktop.
- Hold for 20 seconds relaxing into the position.
2. Forward bending in standing
- Start standing upright.
- Place your hands on your thighs.
- Slide your hands down your legs allowing your back to bend as you do.
- Go down as far as you feel comfortable and then slowly return to standing.
3. Standing rotation
- Start standing upright.
- Take your right arm up to shoulder height and out to the side.
- From here reach across your body as far as you can until you are level with your left shoulder.
- You can move your upper body and pelvis but keep your feet on the floor.
- Repeat this motion using the left arm and then continue alternating between the left and the right arms.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on improving/maintaining the range of movement within the hips and spine. It is important not to further irritate your symptoms and to pace yourself. We suggest you carry these exercises out daily prior to progressing onto the next stage of rehabilitation when your pain and function allows. This should not exceed any more than 4/10 on your perceived pain scale.
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This programme is a further progression with challenging progressive loading of the lower back and hips. It remains important not to further irritate your symptoms and pace yourself as you progress into doing these exercises. This should not exceed any more than 4/10 on your perceived pain scale.
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