{"id":11129,"date":"2021-06-21T17:24:05","date_gmt":"2021-06-21T15:24:05","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=11129"},"modified":"2023-03-01T14:32:38","modified_gmt":"2023-03-01T13:32:38","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/ankylosing-spondylitis\/exercises\/","title":{"rendered":"Ankylosing Spondylitis Treatment"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_573482527\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-734778525\">\n\n\t<div id=\"col-1963128019\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_1183434803\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:56.25%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-spondylitis-header-image-21062021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A gentleman with ankylosing spondylitis is sitting on his bed.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-spondylitis-header-image-21062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-spondylitis-header-image-21062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-spondylitis-header-image-21062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-spondylitis-header-image-21062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1183434803 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1963128019 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-769106666\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\">\u00a0<\/p>\n<h1 class=\"uppercase\">Ankylosing Spondylitis Treatment<\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-1420487882\">\n\n\t<div id=\"col-105631397\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Back & Hips<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-105631397 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-102898175\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">Midi Foam Roller\u00a0<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-102898175 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-311073\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-311073 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-769106666 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_573482527 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_573482527 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_573482527 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-707874805\">\n\n\t<div id=\"col-62955102\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-828173572\">\n\n\t<div id=\"col-1220811276\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1672854288\">\n\n\n\t<div id=\"col-1064343161\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-6088805\">\n\n\n\t<div id=\"col-481742969\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_129433251\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_129433251 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-481742969 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1824932204\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1107669563\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1107669563 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1824932204 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1672854288 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-808385166\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1740314400\">\n\n\n\t<div id=\"col-1550084496\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(249, 249, 249);\" >\n\t\t\t\n\t\t\t\n\n<p class=\"uppercase\"><a style=\"color: #595d4e;\" href=\"#download\" data-wplink-edit=\"true\"><span style=\"font-size: 120%;\"><strong>Subscribe to The Pain Relief Advisor<\/strong><\/span><\/a><\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_781217215\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"536\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg\" class=\"attachment-large size-large\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_781217215 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n<p><span data-text-color=\"primary\">Sign up for our free newsletter & get expert pain management content delivered to your inbox every two weeks.<\/span><\/p>\n\n<a href=\"#download\" class=\"button primary\"  >\n\t\t<span>Subscribe now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\">Over 2.5 million people worldwide are using Liebscher & Bracht\u2019s exercises to manage their pain themselves. Soon you\u2019ll be one of them.<br \/>\nSign up for our newsletter, The Pain Relief Advisor, and get expert pain management content delivered to your inbox every two weeks.\n<\/p>\n<p><\/span><\/strong><\/p>\n<p>Just fill in the fields below and click \u201cSubscribe.\u201d<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\t<\/div>\n\t\n\t<\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1550084496 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-761639711\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/ankylosing-spondylitis\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fankylosing-spondylitis%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2021%2F06%2Fankylosing-spondylitis-featured-image-21062021-liebscherbracht.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fankylosing-spondylitis%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fankylosing-spondylitis%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-761639711 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-446219132\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 style=\"text-align: left;\">This 10-Minute Ankylosing Spondylitis Treatment Relieves Back Pain & Increases Flexibility<\/h2>\n<p><span style=\"font-weight: 400;\"><strong>Ankylosing spondylitis, also known as Bechterew&#8217;s disease, can be difficult to spot.<\/strong> It&#8217;s a disorder that causes back pain, and since back pain is one of the most common medical conditions worldwide, <strong>ankylosing spondylitis is easy to overlook or mistake for another ailment<\/strong>. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">What differentiates ankylosing spondylitis from other back pain conditions is when you feel the discomfort. <strong>If you find that your back actually feels worse after periods of inactivity (like when you wake up from sleeping or get up from sitting) and physical movement alleviates your pain, you may have ankylosing spondylitis.<\/strong><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ankylosing spondylitis is a chronic inflammatory arthritis that causes your vertebrae to fuse together and reduces the flexibility of your spine, back muscles, and bones. <strong>It starts in your sacroiliac joints, which are between the base of your spine and pelvis and can spread to your hips, shoulder joints, and neck.<\/strong> Ankylosing spondylitis may cause curvature of the spine, giving you the appearance of being hunched over.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to back pain, <strong>symptoms of ankylosing spondylitis include pain or stiffness in the shoulders, hips, thighs, pelvis, and buttocks.<\/strong> You may have difficulty taking deep breaths because of rib cage pain, experience weakness in your neck, or feel tired. An extreme case of ankylosing spondylitis can cause eye inflammation, light sensitivity, and blurred vision.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no known cause of ankylosing spondylitis, but it has been linked to genetics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Although there is no cure for ankylosing spondylitis, the condition is manageable.<\/strong> We&#8217;ve developed an easy-to-follow Ankylosing spondylitis treatment that can help you<strong> tackle your symptoms, alleviate your pain, and increase your flexibility.<\/strong> Our exercise routine has been designed to target all areas where you may feel pain or stiffness in just 10 minutes. All you need is our <strong><a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/foam-roller-set\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.roi.encyclopedia-of-pain-ankylosing-spondylitis-exercises-&itm_content=foam-roller-foam-roller-set\"  dpc-external=\"true\"  target=\"_blank\" >midi foam roller<\/a><\/strong><\/span><strong>\u00a0<\/strong><span style=\"font-weight: 400;\">and a chair.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our YouTube video below or scroll down to get step-by-step instructions on how to perform our ankylosing spondylitis treatment.\u00a0<\/span><\/p>\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-443028984\">\n\n\t<div id=\"col-1660337995\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/mfljUbetaCE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<div>\u00a0<\/div>\n<div>\n<p><span style=\"font-weight: 400;\">While you are performing our Ankylosing spondylitis treatment, it&#8217;s <strong>important that you&#8217;re mindful of your personal pain scale<\/strong>. This is your body&#8217;s individual gauge that measures <strong>the intensity at which you exercise from 0 to 10.<\/strong> Zero would be like pushing your finger into your forehead. You&#8217;d feel a little pressure, but that&#8217;s it. You&#8217;ve gone above a ten if your breathing becomes irregular or you feel yourself tense up. For each exercise, <strong>aim for an intensity of between 8 and 9. <\/strong><\/span><span style=\"font-weight: 400;\">If you find that you are experiencing pain that&#8217;s higher than 9, stop the exercise, relax for a moment, and continue when you are ready.<\/span><\/p>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-576081349\" class=\"col show-for-medium small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_988978754\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1806866520\">\n\n\n\t<div id=\"col-455438632\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-show=\"show-for-small\">Fight Pain with Information.<\/h2>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1291838983\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg\" class=\"attachment-original size-original\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1291838983 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2115903704\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"uppercase\" >Subscribe to The Pain Relief Advisor<br \/>\n<\/h3>\n<p>Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we\u2019ll deliver follow-along videos and articles to your inbox.\n<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2115903704 > .col-inner {\n  margin: 0px 0px -50px 0px;\n}\n@media (min-width:550px) {\n  #col-2115903704 > .col-inner {\n    margin: 0px 0px -50px 0px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_988978754 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(245, 245, 245);\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-573930651\">\n\n\t<div id=\"col-1170431608\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1270687821\">\n\n\t<div id=\"col-1070206830\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"uppercase\" style=\"text-align: center;\">Ankylosing Spondylitis Treatment Exercises<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1070206830 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-553472366\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-1\" data-bullet=\"true\" data-link=\"#step-one-1\" data-title=\"Exercise 1: Spinal Foam Roll Massage\" ><a name=\"step-one-1\"><\/a><\/span>\n<h3 style=\"text-align: left;\">Exercise 1: Spinal Foam Roll Massage<\/h3>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-553472366 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1780506493\" class=\"col medium-4 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1945916833\">\n\t\t<a class=\"\" href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/foam-roller-set\/?itm_medium=bild&#038;itm_source=encyclopedia-of-pain&#038;itm_campaign=en.roi.encyclopedia-of-pain-ankylosing-spondylitis-exercises-&#038;itm_content=foam-roller-foam-roller-set\" target=\"_blank\" rel=\"noopener\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"633\" height=\"723\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/Midi-foam-roller-product-photo.png\" class=\"attachment-large size-large\" alt=\"Midi foam roller\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/Midi-foam-roller-product-photo.png 633w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/Midi-foam-roller-product-photo-263x300.png 263w\" sizes=\"(max-width: 633px) 100vw, 633px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1945916833 {\n  width: 72%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-914803614\" class=\"col medium-8 small-12 large-10\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<ul id=\"exercise1-1\"><\/ul>\n<p>For this exercise, you&#8217;ll need our <strong><a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/foam-roller-set\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.roi.encyclopedia-of-pain-ankylosing-spondylitis-exercises-&itm_content=foam-roller-foam-roller-set\"  dpc-external=\"true\"  target=\"_blank\" >midi foam roller.<\/a><\/strong><span style=\"color: #d83131;\"><strong>\u00a0<\/strong><\/span><span style=\"font-weight: 400;\">To maximize the benefits of the Spinal Foam Roll Massage, <strong>roll slowly for about 2 minutes.<\/strong><\/span><\/p>\n<a href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/foam-roller-set\/?itm_medium=button&#038;itm_source=encyclopedia-of-pain&#038;itm_campaign=en.roi.encyclopedia-of-pain-ankylosing-spondylitis-exercises-&#038;itm_content=foam-roller-foam-roller-set\" target=\"_blank\" class=\"button primary is-outline\" rel=\"noopener\"  style=\"border-radius:99px;\">\n\t\t<span>Buy Midi Foam Roller<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1414370252\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_194979788\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-1-16062021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina demonstrates a foam rolling massage for ankylosing spondylitis.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-1-16062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-1-16062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-1-16062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-1-16062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_194979788 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1552639368\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<ul>\n<li><span style=\"font-weight: 400;\">Sit on the floor with the midi foam roller<strong> under your tailbone.<\/strong> Place your hands behind you for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by rolling along your sacral curve, which is at the base of your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Press your spine into the protective groove of the midi foam roller until you are between 8 and 9 on your personal pain scale.\u00a0<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll slowly and forcefully along your spine in the direction of your neck. <\/span><i><span style=\"font-weight: 400;\">Make sure your spine stays in the protective groove of the midi foam roller.<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the midi foam roller reaches your neck, you&#8217;re finished.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Is balancing on the midi foam roller a bit too challenging? No problem. Foam roll against a wall.<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-512172615\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_567394497\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-2-16062021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina demonstrates a stretch for ankylosing spondylitis.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-2-16062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-2-16062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-2-16062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-2-16062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_567394497 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1013269633\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-2\" data-bullet=\"true\" data-link=\"#step-one-2\" data-title=\"Exercise 2: Neck &amp; Lumbar Stretch\" ><a name=\"step-one-2\"><\/a><\/span>\n<h3 id=\"exercise1-2\">Exercise 2: Neck & Lumbar Stretch<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor and bring the soles of your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab <strong>your toes with one hand and place the other on top of your head.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself forward from your feet and down from your head. You should feel a stretch <strong>along your lumbar spine (lower back) and cervical spine (neck).<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensify the stretch by sliding your feet forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, <strong>pull yourself down and forward<\/strong> until you reach between 8 and 9 on your personal pain scale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Hold for about 2 minutes.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up slowly and finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1014045278\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_145339749\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-3-16062021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina demonstrates a stretch for ankylosing spondylitis.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-3-16062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-3-16062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-3-16062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-3-16062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_145339749 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2036779366\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-3\" data-bullet=\"true\" data-link=\"#step-one-3\" data-title=\"Exercise 3: Spinal Floor Press\" ><a name=\"step-one-3\"><\/a><\/span>\n<h3 id=\"exercise1-3\">Exercise 3: Spinal Floor Press<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor with your legs bent at a 90\u00b0 angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your <strong>cervical spine (neck) and lumbar spine (lower back) against the floor.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intensify the exercise by straightening your legs. <strong>Make sure your cervical and lumbar spine stay pressed against the floor.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press until you reach between 8 and 9 on your personal pain scale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Hold for about 1 minute.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up slowly and finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-1393486306\">\n\n\t<div id=\"col-421825362\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1226877905\">\n\n\t<div id=\"col-482564044\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_754250094\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-4-16062021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina demonstrates a stretch for ankylosing spondylitis.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-4-16062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-4-16062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-4-16062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-4-16062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_754250094 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2104361543\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-1\" data-bullet=\"true\" data-link=\"#step-two-1\" data-title=\"Exercise 4: Pelvic Hang\" ><a name=\"step-two-1\"><\/a><\/span>\n<h3 id=\"exercise2-1\">Exercise 4: Pelvic Hang<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down on your hands and knees with your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lock your arms, <strong>lower your pelvis as close to the floor as you can<\/strong> and let it hang.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">If you find this position too challenging, lay your pelvis on the floor and prop yourself up on your forearms.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should feel a stretch in your hips and lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, intensify the stretch by<strong> bringing your pelvis closer to the floor.\u00a0<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you reach between 8 and 9 on your personal pain scale,<strong> hold for about 1 minute.<\/strong><\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Ready for a challenge? Intensify the stretch even further by pulling your shoulders down and tilting your head back until you\u2019re looking at the ceiling.<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Hold for about 2 minutes.<\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly leave the stretch<strong> by sitting back on your heels and resting your upper body on your thighs.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish by slowly standing up.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1002422663\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1071381653\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-5-16062021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina demonstrates a stretch for ankylosing spondylitis.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-5-16062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-5-16062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-5-16062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-5-16062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1071381653 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-890301172\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-2\" data-bullet=\"true\" data-link=\"#step-two-2\" data-title=\"Exercise 5: Upper Body Chair Twist\" ><a name=\"step-two-2\"><\/a><\/span>\n<h3 id=\"exercise2-2\">Exercise 5: Upper Body Chair Twist<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a chair with your back straight <strong>and hook your ankles around the legs of the chair.\u00a0<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the<strong> right side of the chair with your left hand, the left side with your right hand<\/strong> and turn your upper body to the right. <\/span><i><span style=\"font-weight: 400;\">Check to make sure you&#8217;re turning your head.<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, intensify the stretch by<strong> turning your upper body\u00a0 further into the rotation.\u00a0<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you reach between 8 and 9 on your personal pain scale, <strong>hold for about 2 minutes.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side. <\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1234720281\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1496581642\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-cool-down-16062021-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Ina demonstrates a stretch for ankylosing spondylitis.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-cool-down-16062021-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-cool-down-16062021-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-cool-down-16062021-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/06\/ankylosing-exercise-cool-down-16062021-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1496581642 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-669559110\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-2\" data-bullet=\"true\" data-link=\"#step-two-2\" data-title=\"Dynamic Cool Down\" ><a name=\"step-two-2\"><\/a><\/span>\n<h3 id=\"exercise2-2\">Dynamic Cool Down<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop forward and<strong> let your upper body hang.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come up, place your hands on your buttocks and arch your back <strong>until you&#8217;re looking at the ceiling.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms so that you are shaped like a T. <strong>Twist to the left, then to the right.<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Come back centre and finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<h5 class=\"uppercase\">start with a sprint<\/h5>\n<p><span style=\"font-weight: 400;\">Perform our Ankylosing spondylitis treatment <strong>6 days a week for a 4 week sprint.<\/strong> But don&#8217;t stop there. When your initial sprint is finished,<strong> continue exercising<\/strong> and adjust the frequency according to how your back feels.<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1170431608 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-948827814\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_1144802283\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1884244753\">\n\n\n\t<div id=\"col-503051433\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-show=\"show-for-small\">Fight Pain with Information.<\/h2>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1572471949\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg\" class=\"attachment-original size-original\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1572471949 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-743496015\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"uppercase\" >Subscribe to The Pain Relief Advisor<br \/>\n<\/h3>\n<p>Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we\u2019ll deliver follow-along videos and articles to your inbox.\n<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-743496015 > .col-inner {\n  margin: 0px 0px -50px 0px;\n}\n@media (min-width:550px) {\n  #col-743496015 > .col-inner {\n    margin: 0px 0px -50px 0px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1144802283 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(245, 245, 245);\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-495278079\">\n\n\t<div id=\"col-2037774933\" class=\"col show-for-medium small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/ankylosing-spondylitis\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fankylosing-spondylitis%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2021%2F06%2Fankylosing-spondylitis-featured-image-21062021-liebscherbracht.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fankylosing-spondylitis%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fankylosing-spondylitis%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2037774933 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":11283,"parent":11218,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-11129","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/11129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=11129"}],"version-history":[{"count":63,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/11129\/revisions"}],"predecessor-version":[{"id":21832,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/11129\/revisions\/21832"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/11218"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/11283"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=11129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}