8 stretching tips for Ankylosing Spondylitis

This is not a blog to promote the benefits of stretching because by now you would have likely heard why stretching and working on our flexibility is very helpful for AS/ axSpA.

It is important to be able to distinguish the difference between sensation from a muscle being engaged versus pain and discomfort. 

Focus on extending your exhalations as you go deeper. This encourages relaxation of the muscles and tells the body we are safe in the stretch. If we are in a stressed out state it is harder to stretch effectively.

This allows you to feel safe and know that the stretches in the session are appropriate and beneficial for you. There is also the additional benefit of a supportive community. 

This includes active static, passive static and dynamic stretching. When it comes to improving our range of motion, it is important to work on these 3. There are other forms of flexibility training but this is a good place to start.

Aim for longer practice once or twice a week. You do not need to do an hour each day, to see the benefits. You will see benefits over a long period if you stay consistent. 

If you are doing static stretching, try holding the poses between 30-90 seconds. You can build up to this and remember not to push past your limit. Quite often people who do not see much change in their flexibility through stretching is due to holding the stretch for too little time, for example 5-10 seconds only. You should not force yourself to hold the pose at your end range of motion, go instead to about 50-70% of your capacity and ease into the stretch further over time. 

To compare this to weight training, ideally people do not go to the gym and squat a super heavy weight for the first time. They start by working on their form, then week by week add a little weight to encourage the body to adapt and grow stronger. A flexibility/ stretching practice is similar. Start by going to a point where you feel the stretch but are not overstretching and then each week explore going a little further. Remember though, if someone goes into a flare, this might mean we have to change our focus and do less. Instead focusing on more restorative practices like Yoga Nidra, Breathwork, Restorative and Yin Yoga. These are great to incorporate into regularly also. 

Once you're in a static stretch, try to remain still. We want to be in the stretch and not move in and out of the stretch, as this will not be as effective. Be mindful that if you do experience pain discomfort, numbness or tingling. It is important to back off or come out.Once you're in the stretch, try to remain still. We want to be in the stretch and not move in and out of the stretch, as this will not be as effective. Be mindful that if you do experience pain discomfort, numbness or tingling. It is important to back off or come out.