Summer stretch for axial spondyloarthritis (axial SpA)/… — Transcript

Guided summer stretch session for axial spondyloarthritis by physio Emily Clark, focusing on mid-level exercises to improve mobility and reduce tension.

Key Takeaways

Stretching and movement can help manage symptoms of axial spondyloarthritis and ankylosing spondylitis.
Exercises should be done within individual ability and comfort levels, with options to hold for balance.
Minimal equipment is needed, making the session accessible to most participants.
Regular movement focusing on spinal rotation, shoulder relaxation, and hip mobility is beneficial.
Seated and standing options allow for flexibility depending on participant needs.

Summary

Emily Clark, a physiotherapist, leads a summer stretch session for the National Axial Spondyloarthritis Society (NAS).
The session is designed for people with axial spondyloarthritis or ankylosing spondylitis at a mid-level ability.
Exercises require minimal equipment, ideally a chair without arms and some space to move arms and legs.
The session includes warm-up movements like shoulder rolls, arm swings, heel dips, side steps, and mini squats.
Emphasis is placed on maintaining good posture, balance, and working within personal comfort and ability levels.
Participants are encouraged to hold onto a sturdy surface if balance is a concern.
Movements focus on spinal rotation, shoulder relaxation, hip mobility, and gentle strengthening.
The session includes seated stretches towards the end for those who prefer or need to remain seated.
Emily advises viewers to watch and repeat the session at their own pace and comfort.
The video aims to help improve mobility, reduce muscle tension, and support lung function through gentle exercise.

Full Transcript — Download SRT & Markdown

Speaker A

Hello everyone. I'm hoping this is all kind of working okay. I'm sorry I'm a little bit late starting. My name is Emily Clark. I'm one of the physios with the Bath and Ass group, and usually around this time at 10 o'clock, I would run a stretch session with Bath Week.

Speaker A

o'clock i would run a stretch session with bath week so as part of the summer stretch campaign for nas i thought i would share it with a wider nas community and we could all have a bit ago um a bit of a technical issue with my

Speaker A

So, as part of the summer stretch campaign for NAS, I thought I would share it with a wider NAS community, and we could all have a bit of a go. A bit of a technical issue with my various devices, so I'm doing this on my phone. Hopefully, it's all working okay. We'll see, fingers crossed.

Speaker A

space around you because we're gonna move it be moving arms and legs around uh and a chair would be helpful we're gonna end with some seated stretches so yeah chair ideally without arms but it really doesn't matter if they are arms on your

Speaker A

So, we shouldn't need any equipment really. As you can see, I'm in my kind of kitchen dining room. You do need a little bit of space around you because we're going to be moving arms and legs around.

Speaker A

just you know hold on to something to continue the exercises then you can [Music] i don't know probably a lot of you and these should really be pitched at mid-level um ability so i think if you go to a normal nas

Speaker A

A chair would be helpful. We're going to end with some seated stretches, so yeah, chair ideally without arms, but it really doesn't matter if there are arms on your chair. It's fine.

Speaker A

know you can always just watch this session back and and then do it in your own time when you're confident you can do them okay i'll stop chatting okay so first of all find your space i'll have to be just a

Speaker A

And I would say that if you're a little bit worried about your balance, have something pretty solid to hold on to, so a work surface, a wall, a sturdy table. So if you need to just, you know, hold on to something to continue the exercises, then you can.

Speaker A

want to feel a nice connection with the floor feel the floor beneath your feet i'm in my socks because if i wear my shoes it's really loud and clumpy on my floor so but i wouldn't i don't recommend doing

Speaker A

I don't know, probably a lot of you, and these should really be pitched at mid-level ability. So I think if you go to a normal NAS branch and you participate in the exercises with your physio there, they should be fine for you. But, you know, you never know, so go at your own ability, go with what you're happy with, and, you know, you can always just watch this session back and then do it in your own time when you're confident you can do them.

Speaker A

floppy arms swinging those shoulders but really get that nice force down through your heels into the floor okay now start rolling your shoulders so up to your ears i can dab but keep those feet moving so a bit of a coordination challenge and

Speaker A

Okay, I'll stop chatting. Okay, so first of all, find your space. I'll have to be just a bit throughout the session, but we'll just get going.

Speaker A

so start reaching up through those uh ribs reach with those arms high as you can go but keep your feet moving good reach and pull reach and pull reach and pull just warming up those shoulders all the way up through your spine

Speaker A

So, start marching on the spot. Hopefully, it's not too dark in here. So first of all, really relax your shoulders and just let your weight drop. You want to feel a nice connection with the floor, feel the floor beneath your feet. I'm in my socks because if I wear my shoes, it's really loud and clumpy on my floor. But I wouldn't, I don't recommend doing it in your socks.

Speaker A

house never mind so dip your heel so you bend that supporting leg and just tap your heel on the floor there we go keeping those shoulders relaxed shoulders low just tapping side to side don't keep that weight back

Speaker A

Hopefully, I won't slip over. Okay, so now start getting those arms involved, so just swinging those shoulders. Try and get that nice rotation through your spine, just warming up the little joints in your spine. And then floppy arms, swinging those shoulders, but really get that nice force down through your heels into the floor.

Speaker A

just adding a little bit of rotation through your spine good opposite arm to leg lovely right then we're going to go side step so tapping to the side one side then the other keeping that boundary knee keeping that

Speaker A

Okay, now start rolling your shoulders, so up to your ears. I can dab, but keep those feet moving, so a bit of a coordination challenge, and I'll try and weave that in through the session.

Speaker A

you're happy with okay we're just warming up so hopefully you're feeling your lungs working a little bit feeling a little bit warm the blood's blowing okay we're going to tap behind now so side on it looks like this so straighten

Speaker A

Okay, for me more than anybody. Okay, and then still keep those feet moving, and then we're just going to start reaching up, so as if you're climbing up a rope ladder.

Speaker A

but just working for those hips good okay again hold on to something for balance if you need to if you don't need to you want to challenge yourself a little bit more you take those arms forwards okay to counter balance keep those

Speaker A

So start reaching up through those ribs. Reach with those arms high as you can go, but keep your feet moving. Good reach and pull, reach and pull, reach and pull, just warming up those shoulders all the way up through your spine. Arms, good stuff.

Speaker A

to leg good and again work within the range of movement that you're happy with shoulders away from your ears this is a progression so you can just staging the legs if you want to okay two more inside one

Speaker A

Okay, they're working. Or getting those hips warmed up and moving, so heel dips. Let's, I'm going to tilt you down a little bit so you can see my feet and the lack of skirting boards in my house. Never mind.

Speaker A

i think i am okay so again rolling those shoulders up back and down easing off any muscle tension that creeps in good stuff okay so working a little bit on rotation through your spine get a nice wide base of support now so instead of

Speaker A

So dip your heel, so you bend that supporting leg and just tap your heel on the floor. There we go. Keeping those shoulders relaxed, shoulders low, just tapping side to side. Don't keep that weight back so you're not leaning forwards, as tempting as that is. Good.

Speaker A

think i'm actually cheating a little bit here so really focus on just moving up through that spine just moving that upper body and then actually if you try and focus forwards while you do this get a neck rotation as well

Speaker A

Then go a little bit lower and try to stay over there. Imagine you've got a really low ceiling, so just challenging those knees a little bit more, working on those glutes. Good. And then just adding a little bit of rotation through your spine. Good. Opposite arm to leg. Lovely.

Speaker A

that bow once more this side and the other back and shake and just shake those legs and arms shake down the muscle spasm that might be creeping into your shoulders and neck trying to keep that neck light and just shake down whenever you need to

Speaker A

Right, then we're going to go side step, so tapping to the side, one side then the other, keeping that boundary knee, keeping that low posture. So imagine again that there's a low ceiling. You know, someone can hold on to something and do this if you want to, or just lean yourself on the wall. Just taking those hips to the side and work in the range of movement that you're happy with.

Speaker A

freestanding and but i'm just going to start with little mini squats okay and looking at technique you just want to go um as if you're going to sit down on a chair but someone puts the chair around away so you want to come straight back

Speaker A

Okay, we're just warming up, so hopefully you're feeling your lungs working a little bit, feeling a little bit warm, the blood's flowing.

Speaker A

little bit lower if you can and then take your hands forwards to counter balance as well and really think of pushing through those feet as you come back up making sure you end with those knees as straight as you can

Speaker A

Okay, we're going to tap behind now, so side on it looks like this. So straighten that back leg and then bring it back to join the other one.

Speaker A

four hold it there three two and one push through these heels coming back up well done check it out hopefully you're feeling those legs now okay good working a little bit more on those hips so um yeah you can see my feet just about

Speaker A

Okay, let's go face on, so tap behind, oops, come forwards. Okay, and again, stay low, weight back, so working on that posture through your spine, but just working for those hips. Good.

Speaker A

upper body's really relaxed throughout just focusing on this bit okay so we're going to slide that left leg out to the side and then bend the supporting leg if you need to for balance and hold on if you need to you're going

Speaker A

Okay, again, hold on to something for balance if you need to. If you don't need to and you want to challenge yourself a little bit more, you take those arms forwards to counterbalance. Keep those shoulders away from your ears.

Speaker A

scoop back in slide scoop back in feeling these muscles working hopefully good three more slide scoop back in slide scoop back in slide scoop back in lift up through those knees and then when you're ready same again the other side

Speaker A

And then we're going to extend opposite arm to leg. It's probably better side on with this. Okay, so stretch that left leg back, reach back with that right arm, so you're just extending opposite arm to leg. Good.

Speaker A

side three more slide scoop back in slide scoop back in last one last little bit of range of movement up you come well done shake those legs and roll these shoulders okay now just drawing little circles with your elbows

Speaker A

And again, work within the range of movement that you're happy with. Shoulders away from your ears. This is a progression, so you can just stage the legs if you want to.

Speaker A

while you're stretching and that's really not very good for you so just make sure you're you're just getting that nice even in breath and out breath okay and i'll try and guide you a bit throughout um okay let's do some upper limb stuff

Speaker A

Okay, two more inside, one, two, and one, and two, and back up, and just start marching again.

Speaker A

ceiling then back behind you and then scoop back to center they're like doing back straight reach up going back behind you scoot back in my door gets in the way reach up all the way back behind you as if you're

Speaker A

Okay, I'm still feeling a bit out of breath now. I don't know what that says about me. I have been doing these three times a week. I should be fitter now, I think I am.

Speaker A

so i am cheating a little bit i want to keep my hips facing forwards again those headlights shining straight ahead as you just focus on your upper body and shoulders is tough on those shoulders so just if you're finding this too tricky you

Speaker A

Okay, so again, rolling those shoulders up, back, and down, easing off any muscle tension that creeps in. Good stuff.

Speaker A

going to go down so yes if you're stroking the floor so nice and light through those arms say just tracing a line along your floor it does help i can trace my floorboards and then back to the center so you're

Speaker A

Okay, so working a little bit on rotation through your spine. Get a nice wide base of support now, so instead of yourself feet wide, and then you can imagine you're pulling back a bow and arrow or purling in a rope, something like that.

Speaker A

and two and back back down okay shake it out with them so these are designed to get to bits of your spine that don't really want to be got to so you know if it's too much it won't go

Speaker A

Important to think hips stay fixed where they are and trying to just take those shoulders rotating backwards. Really difficult. I think I'm actually cheating a little bit here.

Speaker A

you know go at your own pace okay so next one i'm just gonna take up a little level i want you to go into step standing so one foot in front of the other probably better side on if you see it

Speaker A

So really focus on just moving up through that spine, just moving that upper body. And then actually, if you try and focus forwards while you do this, get a neck rotation as well.

Speaker A

feet see what's going on hold on to chair i have a chair handy or the wall or the table because this will require balance then you can come up onto your toes your back toes and then push that heel

Speaker A

So you're just really trying to keep your pelvis forwards. You can imagine you've got headlights on your hip bones and they're shining straight ahead. Try and keep those headlights shining straight ahead as you twist and rotate and pull back that bow.

Speaker A

down to the floor onto those toes heel to floor keeping your back knee straight okay good now push that heel down and just hold it in a more static stretch so push that back heel into the floor feel

Speaker A

Once more this side and the other, back, and shake, and just shake those legs and arms. Shake down the muscle spasm that might be creeping into your shoulders and neck, trying to keep that neck light and just shake down whenever you need to.

Speaker A

moment you might feel it down the front of your thigh as well okay now for some of you i'm going to work a bit on your hip flexors so i want you to push through that um back hip

Speaker A

Okay, so we're just going to do some mini squats. Squats are really good to cue in your glutes and just really work on that kind of extension as you come up. Hold on to something if you need to. I'm going to go freestanding, but I'm just going to start with little mini squats.

Speaker A

down to the floor okay that wraps it up and it does require a bit more balance so tucking the tailbone under headlights facing forwards so hips facing forward drop that back knee so you're really feeling it and the front of your thigh now like a

Speaker A

Okay, and looking at technique, you just want to go as if you're going to sit down on a chair but someone puts the chair away. So you want to come straight back up but push down through your heels as you come back up.

Speaker A

leg isn't going over your toes okay right if that's still easy peasy reach up to the ceiling and go over to the side of the room reaching up and over to the core of the room really trying to stretch all the way

Speaker A

And if you look down your feet, just make sure those knees aren't coming over your toes. It's all about sticking that bottom out, tuck your tummy in to help.

Speaker A

a calf stretch yeah good again breathe evenly and hold for another five four three two one good right bring that leg in we're gonna swap over other side hold on to something if you need to i think it looks a bit better side on

Speaker A

Okay, go a little bit lower if you can, and then take your hands forwards to counterbalance as well, and really think of pushing through those feet as you come back up, making sure you end with those knees as straight as you can.

Speaker A

okay then up into those toes and then really push that heel to the floor lunging in feeling the stretch down that back leg just make sure both sets of toes are facing forwards trying to keep that weight back as well

Speaker A

Let's go for another five. Down a bit lower if you can. Four, a little bit lower. I'm going to slow it down. Three, nice and low. Last one, hold it there, and then reaching one arm and back, other arm. So five, four, hold it there, three, two, and one. Push through those heels coming back up. Well done.

Speaker A

or if you want to ramp it up you can drop that back knee to the floor readjust a bit so that front knee isn't going over your toes and then just lunging that knee down to the floor and you will really feel it

Speaker A

Check it out. Hopefully, you're feeling those legs now. Okay, good. Working a little bit more on those hips, so yeah, you can see my feet just about, feet about hip.

Speaker A

side and a nice deep breath into these ribs now breathe out lower into the stretch reaching up and over to the corner of the room good i can feel my legs trembling hold for five four three two one okay that'll do for

Speaker A

me and then push that back into the floor end on another calf stretch everyone gets very tight calves and certainly if you have plantar fasciitis or any foot problems often calf stretches are your first port of call to help improve

Speaker A

the problems of those feet okay here to the floor back knee straight hold it for another five four three two one good slide that back leg in shake out those legs his knees have worked hard yeah how are these shoulders

Speaker A

okay just uh last one is standing i don't throw too much at you first the first thing in the morning but if you just insulate your fingers feet wide running up space but reach up to the ceiling breath in deep to those ribs

Speaker A

breathe out circle those arms back down and we'll just do three of these so insulate your fingers reach those palms up to the sky slow deep breath into your ribs rest those ribs out as you breathe in breathe out circle those arms down last

Speaker A

one interlace your fingers palms up to the sky slow deep breath try and feel this rib smooth as you breathe in breathe out arms down good okay so we're going to do some seated stretches now so if you have a

Speaker A

chair handy brilliant perfect if you don't don't worry i don't want you to spend half an hour going off to find a check just um you can do these in standing that's absolutely fine we just need to pay attention to

Speaker A

trying to isolate the right bits of your um your neck and your trunk muscles but i'll talk you through that so i think some of you probably followed the video that i prepared about this so very similar um and i always finished on these neck

Speaker A

and trunk stretches they just are kind of bread and butter stretches that we've taught for many years and um they're really good for just isolating the bits of your neck and your your spine that can sometimes get neglected or you just

Speaker A

aren't quite aware are becoming restricted as time goes goes on so it's a nice sort of check-in to see what your range of movement is like so i often suggest doing this in a similar position every day so you can just get that awareness of oh

Speaker A

yesterday i could i could see that picture on the wall and now i'm finding it much more difficult um or maybe a month ago i could see the window from here and now i can't so if you can do it from the same

Speaker A

position sorry from the same chair every day or whenever regularly then it's a nice check-in to see what your range of movement is like in your neck because it can be very insidious that kind of loss of range of

Speaker A

movement in your your neck particularly i did know a physio who suggested doing it on a toilet every day because that is a fixed week so you guys do hopefully at least once a day but yeah i'll leave you

Speaker A

i'll leave that up to you sorry i'll stop chatting okay so left arm around the back of the chair just to keep that left shoulder where it is and then if you take that right ear down to your right shoulder

Speaker A

keeping that left shoulder still we'll work your side flexion through the side and through your neck now if you feel dizzy or unwell or anything throughout these stretches you need to stop straight away because you know our neck is a delicate thing

Speaker A

okay so just holding it in that position try relax into that position then take a deep breath in breathe out and lower that ear a little bit lower to your shoulder good body for five four three two one

Speaker A

hold it there another deep breath in breathe out take that ear a little bit lower four five four three two one and again slow deep breath into your nose all the way to the base of your lungs breathe out lower that ear towards your

Speaker A

shoulder and hold for ten nine eight seven six five four three two one so you come back to the center good okay so keep that shoulder where it is still leading with your chin keep your nose in tune in line

Speaker A

chin around to the right hand side as far as you can go but make sure that left shoulder stays back good and again if you feel unwell or dizzy you starting to stop these exercises hold it there deep breath in

Speaker A

breathe out try and take that chin around a little bit further and again deep breath in breathe out working further into rotation and again slowly breath in and out go a little bit further round and hold for ten nine eight seven six

Speaker A

five four three two one good slowly turning back to the center and hook that arm and then we're going to work on head and neck posture head retraction as we call it so um what we want to do is isolate

Speaker A

your neck so keeping that chest where it is and imagine you have a magnet on the on the base of your skull so that magnet back of your head is drawing towards a magnet that's on the wall behind you

Speaker A

so you're just drawing that head back as far as you can go but just make sure you're not looking down towards the floor or you're not looking up towards the ceiling just looking straight ahead so it's a bit of a tricky one bit of a fiddly one

Speaker A

so gliding at her back and then you're just holding it there for five four three two one inch back a little bit more breath in breath out inch it back and hold for five four three two one keep holding that position again another

Speaker A

slow deep breath in breathe out glide that head back and hold for an extra ten nine eight seven six five four three two one and he's off okay let's do the other side so right arm around the back of the chair

Speaker A

keep that right shoulder down and then lift here down to the left shoulder as far as you can go okay so you're feeling the stretch on the right side of your neck good then take a breath in and as you breathe out inch that ear

Speaker A

down a bit lower so as those muscles relax you'll find you can maybe go that little bit further into the stretch hold for five four three two one breath in again breath out and lower for five four three two

Speaker A

one and again break breath in breath out and lower the ten nine eight seven six five four three two one slowly back to the center okay keeping that shoulder where it is okay important you're not holding your breath in between i know i'm counting

Speaker A

and saying breath in and breath out um it works best if you could just time the movements with your breathing actually so as you breathe out you go further into the stretch that makes sense okay okay turning that chin around to the

Speaker A

left-hand side now right shoulder back and make sure you're not tilting your head one way or the other just bringing that chin around as far as you can go into rotation good hold it there now take a slow deep

Speaker A

breath in breathe out and as you breathe out and sort of relax you're going to go further into the stretch good again are you ready oh sorry hold it for five four three two one and breath in again

Speaker A

breath out go a bit further round four five four three two one another slow deep breath in breath out going a bit further around into the stretch and holding the ten nine eight seven six five four three two one then slowly

Speaker A

bring that head around to the center and un unhook that arm and just gently roll those shoulders to ease off your muscles so it does take a bit of practice obviously you know i'm used to teaching this on the two two-week residential

Speaker A

course and we sort of teach it piecemeal as we go through so this is a bit of a um a whistle stops tour of medical retention exercises but hopefully it just gives you a structure to those uh neck and trunk exercises the important

Speaker A

thing is that you make sure you go to the end of range so it's quite easy to just think oh yeah there you go that's mine exercise is done but it's just making sure you go to that full range and that's

Speaker A

that's what we want to do to maintain or improve your range of movement okay so just quickly going through the trunk exercises the formal trunk stretches that i would normally do important thing here is to keep your sit

Speaker A

bones sunk into the chair okay so keep your pelvis still so you can really isolate the rest of your spine all right so sliding down to the right hand side here keeping that left sit bone sunk into the

Speaker A

chair and if you want to increase the stretch you can circle that arm up and over your head okay so you're getting a rib stretch here good and again deep breath in try and push these ribs out as you breathe in

Speaker A

breath out reach down reach up and over with the other arm and again breath in breath out reach down reach up reach over and one more time breathing into those ribs and out pushing down up and over and just holding that stretch

Speaker A

for a little bit longer ten nine eight seven six five four three two one seven down slowly stack back up through your spine up into a central position now we're going to go to rotation so you take those knees around to the right hand

Speaker A

side this is where it helps if you don't have chairs on your arm chest you're not arms on your chair if you do have arms on your chair just work into rotation like this i just quite like it this way because it

Speaker A

blocks your knees so you can isolate your spine a little bit more so twisting up through your spine trying to bring those ribs around your shoulders and then head to neck keep those knees together and then a gentle breath in in this

Speaker A

position and just timing it again with your out breath just going a bit further round into the stretch as you breathe out okay and again just gentle breathing breathing out i'm getting a little bit further into rotation and one more gentle breath in

Speaker A

and out a little bit further around and holding for an extra 10 nine eight seven six five four three two one slowly coming back round to the center we're done so when you're in full rotation i i don't go for a full deep breath in

Speaker A

because that can be quite aggravating for your your ribs and your thoracic spine so just gentle tighter breathing and as you breathe out this thing that bit further around okay let's go for flexion so this one again sit bones where they are scooping

Speaker A

through your tummy muscles and then i work it like this put my hands in your thighs and then trace your legs down towards the floor so as low as you can go really keeping that bottom in the chair so

Speaker A

sliding those hands down your legs down towards your ankles if you can get that low great and um then you're in that position take a deep breath into the back of your ribs and then breathing out just trying to

Speaker A

lower a bit further so you're focusing on your lower back in this position try not to slump through your upper back too much so shoulders relaxed away from your ears keeping that bottom of the chair and again deep breath in

Speaker A

breathe out going a little bit lower and holding for an extra 10 nine eight seven six five four three two one then nice and slowly coming back up because you can certainly feel a bit dizzy if you ping up too quickly okay lovely

Speaker A

in your own time we'll do the other side so sliding down to the left hand side and if you want to increase the stretch reaching up and over with that other arm keep this sit bone the right sit bones

Speaker A

sunk into the chair as you're reaching down to the left okay so this one's really nice position take a deep breath in not nice but effective so push these ribs out as you breathe in breathe out reach down and up and over a

Speaker A

bit more and again breath in breathe breathe out reaching down and up and over a little bit more one more deep breath in breathe out reach down up and over and hold for an extra 10 9 8 7 6

Speaker A

5 4 three two one separate arm down stack up through your spine back up into the city good now i'm aware that i can't see any of the messages and comments coming up maybe they're all right um but i can go back at the end and and

Speaker A

kind of answer any questions um or there are people on hand who can answer some questions too but yeah difficult to answer comments while i'm exercising at the same time so apologies for that right if you bring those knees around to

Speaker A

the left hand side or just twisting around to the left hand side arch through your spine bring those ribs around those shoulders then head and neck and gentle breathing in this position now and timing with your out breath going

Speaker A

further around into the stretch so bringing those shoulders around that little bit more good breath in and out going a bit further around and again gentle breath in and out further from those shoulders around and last one deep breath in sorry slow

Speaker A

breath in breath out a little bit further around and just holding for that extra ten nine eight seven six five four three two one slowly back around to the center and then go slowly when you're coming out of the position

Speaker A

because sometimes that's where you feed it even more last one just going to extension so [Music] at the back of the chair working for your rib cage here so reaching up to the ceiling back behind your head you're not pushing

Speaker A

it forwards you're trying to push that head back into your hands as you push your chest up towards the ceiling okay if that's just really uncomfortable and just not right for you you can just reach down behind the back

Speaker A

of the chair that's fine but just make sure your your neck isn't too uncomfortable in that position if your hands are behind your head you need to really keep your head heavy in your hands and support your head

Speaker A

okay the movement should come from your chest going up to the ceiling good then deep breath in push those ribs out at the front expand your ribcage breathe out chest up a little bit higher keep the head heavy in your hands

Speaker A

again slow deep breath in push those ribs out as you breathe in breathe out chest up head heavy last one deep breath into those ribs breathe out chest up and holding for an extra ten nine eight seven six five four three two one

Speaker A

lovely come back so draw this toy muscles in as you come back to the center um so well done everybody takes a lot of a lot of boxes we've done our legs um we've done uh neck trunks we've done

Speaker A

lots of arms as well a little bit of balance as well involved so hopefully that's just giving you a good stretch to tick your um summer stretch box and um yeah i'll look back over some of the comments and just

Speaker A

address any questions that you've got so good luck with the rest of the campaign and um yeah keep stretching bye

Topics:axial spondyloarthritisankylosing spondylitissummer stretchphysiotherapyNASmobility exercisesspinal rotationshoulder stretcheship mobilitymid-level exercise

Frequently Asked Questions

Who is the instructor of this stretch session?

The session is led by Emily Clark, a physiotherapist associated with the Bath and Axial Spondyloarthritis group.

What equipment do I need for the exercises?

You only need a chair, ideally without arms, and some space to move your arms and legs. No other special equipment is required.

Can I do these exercises if I have balance issues?

Yes, if you have balance concerns, it is recommended to hold onto something sturdy like a wall or table during the exercises.

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