Exercises and stretches to help with Ankylosing Spondylitis – The Knee-to-Chest Stretch. AKA The Knee Hug Relieve lower back stiffness with the Knee-to-Chest Stretch, a gentle movement that promotes spinal flexibility and relaxation. Start by lying on your back with your legs extended. Slowly bend one knee and bring it toward your chest, using both hands to gently pull it closer. Keep your other leg flat on the floor and your back relaxed. Hold for 20 to 30 seconds, then switch sides. You can also bring both knees to your chest for a deeper stretch—only if it feels comfortable. This stretch helps reduce tension in the lower back and hips, making it ideal for managing Ankylosing Spondylitis. Always consult your doctor before starting a new exercise routine. For more exercises to help with Ankylosing Spondylitis, subscribe to AS Info Share.