Free daily mobility exercises for Ankylosing Spondylitis.
Private. Offline-first. Guided by your spine.
Short guided sessions targeting three anatomical regions, with gentler options when you need them.
12 exercises across neck, mid-back, and lower back. Timed, step-by-step, with voice prompts and a breathing warm-up.
Mark which regions are flaring. Exercises adapt to gentler, shorter variants — so you can still move on difficult days.
Build a daily habit. One rest day won't break your streak. See your history, duration, and comfort feedback over time.
One exercise from each region. Pick your own or randomise.
Tap the spine to choose exercises for neck, mid-back, and lower back — or hit randomise.
A breathing warm-up, then timed exercises with clear instructions. Auto-advances when each finishes.
Sessions are logged locally. See your streak, exercise history, and comfort trends over time.
No accounts. No servers. No tracking. Everything runs locally in your browser.
No sign-up, no email, no passwords.
No analytics, no cookies, no data sent anywhere.
Works without internet. Install as an app.
Based on NHS and NASS recommendations.
If you're living with Ankylosing Spondylitis or axial spondyloarthritis, these organisations offer support, information, and community.
National Axial Spondyloarthritis Society (UK). Expert information, local support groups, exercise resources, and the NASS helpline.
US-based organisation. Educational resources, research updates, support communities, and an online forum for people with AS.
Axial Spondyloarthritis International Federation. Global network of patient organisations across 40+ countries.
UK charity with clear, evidence-based guides on AS symptoms, treatments, exercise advice, and managing flare-ups.
NHS overview of AS including symptoms, diagnosis, treatment options, physiotherapy guidance, and when to see a GP.
International research group. Classification criteria, clinical guidelines, and the BASDAI assessment used worldwide.
Have a question, suggestion, or found a bug? Send us a message.
FreeSpine is provided for informational and educational purposes only. It is not a medical device and does not provide medical advice, diagnosis, or treatment. The exercises presented are based on publicly available physiotherapy recommendations for Ankylosing Spondylitis but have not been individually prescribed for you.
Always consult your doctor, rheumatologist, or physiotherapist before starting any new exercise programme, particularly if you have been recently diagnosed, are experiencing a flare-up, or have other health conditions. Stop any exercise immediately if you experience increased pain, numbness, or dizziness.
FreeSpine collects no personal data. All information you enter is stored locally on your device and is never transmitted to any server. The app does not use cookies, analytics, or tracking of any kind.
External links on this site lead to third-party organisations. FreeSpine is not affiliated with, endorsed by, or responsible for the content of these external sites.
FreeSpine is provided "as is" without warranty of any kind, express or implied. The developers accept no liability for any loss, injury, or damage arising from the use of this application.
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