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Neck Exercises for Ankylosing Spondylitis [VIDEO]

Do you have neck pain from hunching over your phone or laptop, so called "tech neck"? Or do you maybe have Ankylosing Spondylitis and your head tends to come forward a bit too much? If so, try these moves for your neck! They'll help strengthen your neck muscles and improve your neck mobility. I'm using a Theraband but you can also use a pair of leggings or similar if you dont have a Theraband!

If you want to buy the Therabands you can get them on Amazon here: Therabands

Below is a video with two neck exercises for Ankylosing Spondylitis, or if you have tech neck. Its less than 8 minutes long and we only do two exercises, so you can fit this in anytime! If you watch it once or twice, you'll get the hang of the moves and you can do them on your own. Try to do these neck exercises at least a few times a week, if not daily.

The two exercises we focus on are:

  • neck strengthening with Theraband: place the theraband and the back of your head and pull the band forward as you press your head back. Hold for 10 seconds, repeat 3-5 times.

  • neck extension with Theraband: place the band at the base of your skull and pull on the band as you press your neck back. Slowly start tilting your head back as you pull upwards on the band, decompressing your neck and feeling a yummy (hopefully) extension through your cervical spine. Start with 3 repetitions and work up to 10.

When working with your neck, I always say less is more for the simple reason that getting muscle soreness in the neck is very uncomfortable :) So go easy in the beginning and slowly increase reps week by week.

Below is the video that you can follow along to. And as always, you can practice more with me in my virtual yoga studio here!

Happy practicing, let me know if you have any questions!





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