EXERCISES FOR SPONDYLITIS, SMALL JOINTS AND NECK
Hold a table lightly for support. Slowly raise up on your toes. Hold for a few seconds (without strain). Repeat.
Sit comfortably. Turn both the soles towards each other and away from each other. Repeat.
Sit comfortably on a chair or stool. Keeping the heels down, lift the feet as high as possible. Reversely keeping the toes down lift the heels. Reverse and repeat.
Sit comfortably. Squeeze your shoulder blades together by moving your elbows. Repeat.
Lie on your back. Keep the legs straight but six inches apart. Slowly slide both the legs on the sides. The toes should be kept straight up. Repeat. Raise one arm over the head. Keep the elbow straight. Take the arm close to the ear. Take it to the side. Bring it back to the original position. Repeat with the other arm. Legs and arms can be exercised separately or simultaneously. 
Lie on your back. Keep the arms comfortably. Slightly tighten the muscles around the knees. Lift the leg about one or two feet above the ground. Keep the back straight. Hold down. Repeat with the other leg.
Lie on your back. Bend one knee up towards your chest. Press the chest with the hands. Return the leg slowly. Repeat with the other leg.
Keep the head and back erect. Take the hands up the mid back. Slide the hands down to the bottom.
Hold a stick. Extend both the arms fully forward. Raise the stick as high as possible. Try to increase the height by standing on your tiptoe. Reverse. Repeat.
Clasping your hands firmly behind the head, move your elbows as far back as you can. At the same time pull your chin forward. Reverse. Repeat.
Keep both the hands together. Keep the fingers straight. Press the right hand backward with the left hand. Reverse it with the other hand.
Form Letter ‘O’ with each finger and thumb. (a) Spread each finger apart. (b) Try to touch each finger with the thumb. Let there be some resistance in the fingers. Try not to bend the fingers. Repeat with all the fingers. Use the other hand.
Take a cylindrical object with your hand. Gently press the thumb to the tip of each finger. Relax. Repeat.
Keep both the hands on a flat table. Place one hand across the fingers of the other hand. Gently press. Alternate with other hand.
Bend each finger’s joint as much as possible. Keep the other straight. Bend all the knuckles to make a fist. Open the fist. Alternate with other hand. Repeat.
Make a tight fist. Open your hand as wide as possible. Repeat.
Rest the forearm firmly on a table. Keep the hand hanging. Bend your wrist up as far as possible. Reverse by bending down your wrist as far as possible. Repeat.
Drop the head as far forward as possible on to the chest, keeping the neck relaxed. Then raise the head and allow it to fall as far backward as possible on to the shoulders and back. Repeat this a number of times.
Rotate the head as far to the left as possible keeping the rest of the body still. Return to the normal position and in the same way rotate to the right side.
Drop the head forward on the chest as in the last, then describe a complete circle with it, that is, turn first over the right shoulder, then down over the left shoulder then return to the first position. Do this in the reverse direction. The neck must be kept relaxed all the time.