Spondylitis or ankylosing spondylitis is a form of arthritis that affects the spine. The arthritis causes your joints and ligaments to become inflamed, which can result in severe pain. Although women and children can experience the disease, it is most common in men ranging in age from 15 to 30. When you experience spondylitis, gentle stretching can help to relieve pain and stiffness due to arthritis.
Cat-cow Stretch
The cat-cow stretch is a traditional yoga stretch that can help to relieve tension in the lower back due to spondylitis. Start on all fours with your arms under your shoulders. Slowly tilt your pelvis in and your head toward your chest, raising your back like an angry cat. Feel the stretch in your lower back as you hold this position for 15 to 30 seconds. Release the stretch to lower your belly button down toward the ground, reversing the motion and creating a "U" shape with your back. Repeat the exercise two to four times.
Chest Expansion
The chest expansion exercise helps to relieve muscle tension in the upper back. To perform, sit in a comfortable chair with your feet shoulder-width apart on the floor. Look straight ahead as you hold your arms out to your sides with your palms facing the wall in front of you. Take a deep breath and reach your arms slightly back, feeling your shoulder blades come together and your chest stretch out. Hold this position for 15 to 30 seconds, then turn your palms back toward your thighs, returning your posture to normal. Repeat the exercise two to four times.
Hamstring Stretch
Spondylitis can make the hamstring muscles on the back of your thighs feel tense and tight. Stretch the hamstrings by sitting on the floor with your legs extended. Wrap a towel or resistance band around the balls of your feet, holding an end in each hand. Try to keep your back as straight as possible as you pull the band or towel and lean slightly forward, feeling a stretch in the back of your legs. Hold this position for 10 to 15 seconds, then release the stretch. Repeat the exercise two to four times.
Chin Drop
The chin drop exercise helps to relieve muscle tension in the neck. Perform this exercise in a slow, controlled manner to prevent pain. Start by dropping your chin toward your chest and slowly twisting your left ear toward your left shoulder, with your chin turning toward your right side. Hold this position for five to 10 seconds, then turn your head to the opposite shoulder to repeat the stretch. Perform two to three times on each side.
References
- Spine-Health; Ankylosing Spondylitis Physical Therapy and Exercise; Judith Frank, M.D.; February 2011
- Spondylitis Association of America: Exercise
- Spondylitis Association of America: Exercise & Posture
- Health.com: Flexibility and Strengthening Exercises for Ankylosing Spondylitis
- World Arthritis Day: Exercise for People with Ankylosing Spondylitis
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