Chest expansion breathing
Sit tall. Breathe in deeply, opening the ribs sideways. Measure your chest expansion monthly.
- 10 breaths
- 3 times a day
Should feel: The ribs opening Should not feel: Dizziness
Home / Patient library / Exercise sheets / Sheet 05
Spine and chest expansion exercises
Neck & back · Ankylosing spondylitis
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Standing back extension
Stand, hands on the lower back, and lean gently backwards.
- 10 times
- 3 times a day
Should feel: The spine extending Should not feel: Sharp pain
Cat and cow
On hands and knees, arch and sag the back slowly.
- 10 times
- Daily
Should feel: The whole spine moving Should not feel: Nothing sharp
Chin tuck
Draw the chin straight back to keep the neck posture.
- 10 times
- Daily
Should feel: The back of the neck lengthening Should not feel: Dizziness
Bird dog
Opposite arm and leg, keeping the back still.
- 8 each side
- Daily
Should feel: The back working Should not feel: Twisting
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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