Chin tucks aren’t the most flattering move in the world (hello, double chin!), but they are effective in releasing any tension in the neck. WebMD notes that patients with ankylosing spondylitis often get headaches due to the tension in their neck from leaning forward. Doing chin tucks can help strengthen the neck, keep good posture and relieve any tightness in the neck and upper back.
To perform this exercise, start by lying on your back. “Without lifting your head off the floor, tuck your chin in slightly toward your chest. Hold for 5 to 10 seconds. Repeat 3 to 5 times,” explains the source.
Practice Good Posture
There are so many different ways that we can practice good posture and most of us need all the help we can get because even those without AS struggle to maintain good posture. Healthline says posture can be practiced when walking, sitting, sleeping, while lying down and standing up. Each of these positions require good posture. To practice posture while standing, the source recommends doing it in front of a full-length mirror. When standing in front of the mirror, find a wall and stand with your heels up against the wall. Keep the shoulders and buttocks back and as close to the wall without straining. Hold the position for 5 seconds.
To practice good posture while laying down, first of all, only do it on a firm surface. Healthline advises to “lie face down for 15 to 20 minutes. (If you can’t do this comfortably you may use a pillow under your chest and place your forehead on a folded towel). You may keep your head downward, turn it to one side, or alternate sides.” If you can’t do this for 20 minutes, that’s okay. Begin with whatever you can do comfortably, and work your way up.
Walking posture is all about paying attention to how you’re walking. Keep the spine as straight as possible, the shoulders squared, and head held high. If you’re someone that sits all day long at a desk, you might want to invest in an ergonomic chair. Just like walking, be conscious about how you’re sitting. Sit up as straight as possible, keep the shoulders squared and head held high. Be sure to check in with yourself throughout the day and if you find yourself slipping, or rather, slumping, correct yourself.
Lastly, let’s talk about sleeping posture. That’s right! There is such thing as sleeping posture. Healthline says to sleep with the spine as straight as possible. Your mattress should be firm, but not too firm. If you sleep on your stomach, don’t use a pillow. If you sleep on your back, use a thin pillow or one that is designed specifically for the neck. Also, avoid curling your legs at all while sleeping.