My Top 3 Flexibility Tips for AS (+ a Bonus Most People Miss)
This also applies to Axial Spondyloarthritis (axSpA), Spondylitis, and any other form of Spondyloarthritis.
Contents
Introduction: Everything Is Relative
From Poor Range of Motion to Progress — My Story
Yoga as a Baseline, and Going Beyond
The Principle of Non-Harm
Why Baselines Matter (BASMI + Simple Assessments)
Static Stretching Isn’t Always Enough
The Power of a Structured Plan
Bonus: Flexibility Is About the Nervous System
Next Steps
Introduction: Everything Is Relative
When it comes to ankylosing spondylitis and movement, the most important thing to understand is this: everything is relative.
Some people may be starting from a place of radiographic progression or even spinal fusion. That naturally creates limitations. But that doesn’t mean progress isn’t possible. The real question is: where is there room for improvement?
Sometimes that means spinal mobility. Other times, it means hamstring flexibility, hip flexor mobility, or shoulder range. All of these can make us feel more functional and improve how we move through life.
I once worked with someone one-to-one who had full spinal fusion. Over a year, even though his spine didn’t change, his posture did. By improving his shoulders, hamstrings, and pelvic stability, he stood taller and felt more confident. Progress is always relative, but progress is possible.
From Poor Range of Motion to Progress — My Story
When I was first diagnosed, my range of movement was not good. I was incredibly stiff, and even basic movements felt limited.
Below are a few photos of me from around that time compared to more recent ones.
I share this not to suggest everyone should aim for “crazy ranges of motion,” but to show what might be possible. My goal has always been to represent potential — while reminding everyone that the most important thing is to have enough range of motion to enjoy life and the things that matter most to you.
Yoga as a Baseline, and Going Beyond
Yoga was my first real tool for managing stiffness and improving flexibility. It gave me a strong baseline, taught me body awareness, and helped me reconnect with movement.
But what really changed things for me was combining yoga with other forms of flexibility training. When I started learning about methods like dynamic, active, and loaded stretching, everything compounded. My progress accelerated in a safe, structured way.
The Principle of Non-Harm
Through it all, I’ve kept one principle at the centre: non-harm.
That means listening to my body, moving with awareness, and never forcing through pain. Flexibility training is not about aggressively pushing yourself — it’s about creating a conversation with your body and nervous system.
The journey takes patience, consistency, and belief that change is possible.
My Top 3 Flexibility Tips for Ankylosing Spondylitis
You’ve heard my story, and you’ve heard the principles I keep at the heart of my practice.
Now, without further ado, here are my top 3 flexibility tips for AS (+ a bonus most people overlook):
Tip 1: Why Baselines Matter (BASMI + Simple Assessments)
The gold standard in clinical settings is the BASMI assessment, which rheumatologists use to measure spinal mobility. Learn more about tracking your AS here
But you don’t need a clinical test to get started. Some simple movements you can track at home include:
Flexion (forward bend)
Extension (back bend)
Side flexion (bending sideways)
Rotation (twisting)
Other useful checks include:
Hamstring flexibility (how easily can you reach toward your toes?)
Hip abduction (how wide can you comfortably stand?)
Lunge depth (how easily can you step into and hold a lunge?)
Tip: Film yourself doing these and take screenshots. It’s much easier to notice progress visually over time than to feel it day to day.
Tip 2: Static Stretching Isn’t Always Enough
Flexibility isn’t just about holding stretches. To make real changes, you need variety:
Dynamic stretching (to prepare your body)
Active flexibility (strength + control in new ranges)
Passive stretching (deep relaxation)
Weighted or loaded stretching (building strength at end ranges)
Mixing these methods makes a huge difference. Flexibility is not just “getting bendy” — it’s about developing confidence and control in the ranges you open up.
Tip 3: The Power of a Structured Plan
Doing a few random stretches here and there won’t move the needle. Like strength training, flexibility requires:
Progression
Consistency
Tracking & intensity
Think of it like sport — you wouldn’t hit a tennis ball once in a while and expect to become a pro. The same applies here. Structure is what creates results.
Bonus: Flexibility Is About the Nervous System
Flexibility isn’t just about your muscles — it’s about your nervous system.
Every stretch is a conversation with your body about safety. Through breathwork, mindful control, and progressive exposure, you teach your nervous system to allow more range. That’s when breakthroughs happen.
Next Steps
If you’re ready to start putting this into practice, here are a few ways I can help:
So that’s the roadmap: understand everything is relative, find your baseline, mix your methods, follow a structured plan, and remember — your nervous system is the gatekeeper.
