I’ve searched for a description of the correct physio ‘resistant’ neck stretches I’ve been given specifically for AS, but have not been able to find them anywhere online, so I though it might be helpful to list them here.

I’d had neck stiffness for some time, and it was getting progressively worse - I was loosing more and more movement as the weeks went by. It was only when I went to the specialist hospital for Rheumatic Diseases (RNHRD in Bath) that I was given the below stretches to do.

These stretches have increased my movements in all directions no end - for example - before I could barely look left or right at all, now it’s more like 60 degrees in each direction!! Leaning my head left and right has increased a lot too.

I would strongly advise seeing a physio yourself, as they should be able to guide you to make sure that you are doing exactly the right thing - however I wanted to post this here as most physios are not trained to treat AS specifically, and when I initially went for physiotherapy elsewhere, the physio actually gave me the wrong stretches to do!

The most important part of these stretches is that they are RESISTANT. You should NOT push down with your hand, but use your neck muscles to push in to your hand, resisting the pressure with your hand.

Each time you stretch, you’ll find you can go slightly further. These resistant neck stretches have proved to be the best way to increase movement in people with AS.

I hope the descriptions are clear enough...

There are 5 stretches in total:

1. RIGHT EAR TO RIGHT SHOULDER (LEANING YOUR HEAD RIGHT)
should look something like this: http://www.drbackman.com/neck-stretch-lat-lg.jpg
Sitting up straight on a chair, shoulders down, with your left arm holding on to the left hand side of the chair.
Facing forward, lean your right ear to your right shoulder as far as it can go.
Put your right arm over the top of your head, placing your right hand on the left hand side of your head (as shown in the link above) You need to push your head back in to your hand, but don’t move ***DO NOT PUSH DOWN WITH YOUR HAND- just resist the pressure from your head with your hand***
• Resist the pressure for 5 seconds, then relax, keeping your head leaning to the right.
• Try to lean your right ear slightly further to your right shoulder, then repeat the stretch, pushing your head back in to your hand, and resist the pressure for 5 seconds, then relax, keeping your head leaning to the right.
• Again, try to lean your right ear slightly further to your right shoulder, then repeat the stretch, pushing your head back in to your hand, and resist the pressure for 5 seconds, then relax, keeping your head leaning to the right.
• Finally lean your right ear to your right shoulder as far as it can go, and hold it there with no pressure for 10 seconds.


2. TURNING YOUR HEAD TO THE RIGHT.
Sitting up straight on a chair, shoulders down, with your left arm holding on to the left hand side of the chair.
Turn your head to face the right as far as possible.
Place your right palm on your left cheek.
Push your cheek back in to your hand, as if you were trying to turn your head left) but don’t move ***DO NOT PUSH YOUR HEAD ROUND WITH YOUR HAND- just resist the pressure from your head with your hand***
• Resist the pressure for 5 seconds, then relax, keeping your head turning to the right.
• Try to turn your head slightly further to the right, then repeat the stretch, pushing your head back in to your hand, and resist the pressure for 5 seconds, then relax, keeping your head turning to the right.
• Again, try to turn your head slightly further to the right, then repeat the stretch, pushing your head back in to your hand, and resist the pressure for 5 seconds, then relax, keeping your head turning to the right.
• Finally turn your head as far as it can go to the right, and hold it there with no pressure for 10 seconds.


3. NECK RETRACTION
should look something like this: http://2.bp.blogspot.com/_4iWuUPiPLDY/TH...e+neck+pain.jpg

Sitting up straight on a chair, shoulders down
Move your head backwards, keeping your chin level (down towards your chest slightly)
• Hold it back for 5 seconds, relax
• Try to move it further back, keeping your chin to chest. Hold it back for 5 seconds, relax
• Try to move it further back, keeping your chin to chest. Hold it back for 5 seconds, relax
• Finally move it as far back as possible, and hold it there for 10 seconds.


4. LEFT EAR TO LEFT SHOULDER - as per 1. but to the left

5. TURN YOUR HEAD TO THE LEFT - as per 2. but to the left

I hope this is of some help - though like I say, I would strongly advise seeing a physio yourself to make sure you are doing these correctly x

Cool, thanks!

Thanks Rhys,

I have been very aware of my posture since been diagnosed. Sitting up straight and also sitting on the bones (in my butt) rather than slouching in chair.

My neck movement is reduced considerably,and find these/similar exercises given to me by phsio very helpful. As I was reading you post I was also doing your exerciese and the noise coming from the movement in my neck is frightning. A terrible and quite loud grating sound with some cracking here and there.

I havent spoken to my doctor about this as yet. Do you think I should mention this.

Cheers Carol

I get the grating & cracking sounds too, not very pleasant! Several people on the AS physio course I went on in Bath had the same too. The physios there said it's quite normal for people with AS to get these. Probably worth mentioning next time you go anyway...

Beloved,
I have to be very careful doing neck, stretches.
Take it slow.

Hi,

thanks for these exercises as i am neck limited and have been looking for some good stretches.

For my posture I have found the fit ball immensely important for sitting posture. I bought it 2 days ago, and happy to be off the ball when ever possible as I am working out just sitting here!, and my core muscles are working at the moment. Also fantastic for the balance.

Glad you're finding the neck stretches useful.

I use a gym ball at work too - they are great! Highly recommend them to anyone who has to sit down at work all day!