A regular stretching routine is essential if you have AS. It's the most important thing you can do to keep yourself as flexible, supple and to reduce pain and fatigue on a long term basis.
Because of this there is already plenty of good (and bad) advice out there for people with AS. I'll not repeat it here, but signpost you in the direction of some excellent resources by NASS (National Ankylosing Spondylitis Society, a UK charity):
- The Back To Action guide, which you can download for free as a PDF or order a spiral-bound hard copy from the shop
- These online videos of various stretches to teach you the correct technique
Remember to take everything at your own pace, start slowly, and stop any stretch if you feel it causing you pain (you should only ever feel a slight stretching sensation).
Look for a local AS group who may be offering weekly exercise sessions with a physiotherapist, or ask to be referred to a physiotherapist who can explain each stretch in detail.
Make a list
Make a list of all the stretches you learn, and print out a 'cheat sheet' to remind yourself. Here's mine:
Look up / down
Head tilt to side
Look over shoulder
Trunk side bend
Reach up / down
Lying on back
Knees to chest
Double arm raises
On all fours
Twist and reach through
3-point leg lift