Ankylosing spondylitis (AS) can shorten the spine and muscles in your back. Stretch with this move to help "rounded" back and back pain.
Lie on your stomach with your legs behind you. Slowly prop yourself up on your elbows so your chest is off the ground. If you’re able, straighten your arms. Hold for 10 to 20 seconds. Repeat 5-10 times.
Do this move once a day.
If you experience frequent morning stiffness and it’s difficult to get your day started, You should also include morning stretches as part of your exercise routine.
Stretching may be easier after showering because the warmth of the water helps relax tight muscles and joints.
Once you’re out of the shower, stand with your feet apart and place your hands on your hips. Turn your waist to look at the wall behind you while keeping your feet facing toward the front. Hold this position for five seconds, and then repeat on the other side. Complete this stretch five times on each side of your body.
Another simple stretch involves lying on the floor face down with your hands by your side. Raise one leg at a time without bending your knee. Return this leg to the floor and then repeat with the other leg. Complete five reps per leg.
No matter which one you choose, aim to stretch for about 5 to 10 minutes each day.