Chest expansion breathing
Sit tall. Breathe in deeply, opening the ribs sideways. We measure your chest expansion at your visits.
- 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. Regular exercise that makes you a little out of breath, such as brisk walking, swimming or cycling, is also part of your treatment: aim for most days of the week.
A4 PDF, 0.5 MB. Free to download — no sign-up, no email address needed.
Standing back extension
Stand with your feet apart and your hands on the lower back. Push the hips gently forward and lean the upper body backwards as far as is comfortable. Keep the knees straight and look ahead. Return to upright.
- 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: Anything 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
On hands and knees, stretch one arm forward and the opposite leg back. Keep the back still.
- 8 each side
- Daily
Should feel: The back working Should not feel: Twisting
Sitting trunk rotation
Sit tall on a chair with the feet flat and the arms crossed over the chest. Turn the shoulders and head slowly to one side as far as is comfortable, keeping the hips facing forward. Hold, then turn to the other side.
- Hold 5 seconds
- 5 each side
- Daily
Should feel: A stretch through the middle of the back Should not feel: Sharp pain
Side bend
Stand tall with the feet apart and the arms by your sides. Slide one hand down the side of the thigh, bending sideways without leaning forward or back. Return, then do the other side.
- 5 each side
- Daily
Should feel: A stretch along the opposite side of the trunk Should not feel: Twisting or leaning forward
Hip flexor stretch, standing
Stand in a step position holding a chair or wall, with the back knee straight. Tuck the bottom under and gently push the hips forward until you feel a stretch at the front of the back hip. Keep the trunk upright.
- Hold 20–30 seconds
- 3 each side
- Daily
Should feel: A stretch at the front of the hip Should not feel: Arching the lower back
Wall posture hold
Stand with your back against a wall, heels a few inches away. Bring the buttocks, shoulder blades and the back of the head towards the wall, drawing the chin gently back. Do not force the head back if it will not reach.
- Hold 10–20 seconds
- 5 times
- Daily
Should feel: Standing taller, the upper back opening out Should not feel: Forcing the head back, or tipping the chin up
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
- An eye becomes painful, red and sensitive to light — see an eye doctor the same day
- New severe back or neck pain, even after a small fall — come the same day
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