Exercise can be an effective way to manage scoliosis and improve spinal curvature. Some exercises that may be helpful for people with scoliosis include:
Stretching exercises
Stretching can help to improve flexibility in the spine and may help to reduce pain and discomfort. It’s important to stretch all of the muscles that support the spine, including the back, neck, and abdominal muscles. Here are some examples of stretches that may be helpful:
- Cat-cow stretch: Start on all fours with your hands under your shoulders and your knees under your hips. Inhale as you arch your back and look up towards the ceiling. Exhale as you round your back and tuck your chin towards your chest. Repeat this movement several times.
- Child’s pose: Start on all fours with your hands under your shoulders and your knees under your hips. Exhale as you sit back on your heels and stretch your arms out in front of you. Rest your chest on your thighs and your forehead on the ground. Hold this position for 30 seconds to 1 minute.
- Neck stretches: Slowly turn your head to one side and hold for 30 seconds. Then turn your head to the other side and hold for 30 seconds. You can also try tilting your head backwards and holding for 30 seconds or tilting your head forwards and holding for 30 seconds.
Strength training exercises
Exercises That Help With Scoliosis include building strength in the muscles around the spine so that it helps to support the spine and improve your posture. It’s essential to use proper form and technique when strength training to avoid injury. Here are some examples of strength training exercises that may be helpful:
- Planks: Start in a push-up position with your hands under your shoulders and your feet hip-width apart. Hold this position for 30 seconds to 1 minute, keeping your body in a straight line from head to toe.
- Bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes as you do so. Hold this position for 30 seconds to 1 minute, then lower your hips back down to the ground.
- Squats: Stand with your feet shoulder-width apart and your arms extended in front of you. Lower your body as if you are sitting back into a chair, keeping your weight in your heels. Push through your heels to return to the starting position.
Cardio exercises
Cardio exercises, such as walking or cycling, can help to improve overall fitness and may also help to reduce pain and discomfort. It’s important to choose an activity that you enjoy and that is appropriate for your fitness level. Here are some examples of cardio exercises that may be helpful:
- Walking: Start with a short walk and gradually increase the distance as you become more comfortable. You can walk indoors on a treadmill or outdoors on a flat surface.
- Biking: Choose a flat surface to ride on, such as a bike path or a stationary bike. Start with a short ride and gradually increase the distance as you become more comfortable.
- Swimming: Swimming is a low-impact exercise that can be especially helpful for people with scoliosis. Start with a short swim and gradually increase the distance as you become more comfortable.
Yoga
Yoga can help to improve flexibility and strength, as well as reduce stress and improve overall well-being. It’s important to choose a class that is appropriate for your fitness level and to let the instructor know about your scoliosis. Here are some examples of yoga poses that may be helpful:
- Downward-facing dog: Start in a tabletop position with your hands under your shoulders and your knees under your hips. Exhale as you lift your hips and straighten your legs, forming an inverted V shape with your body. Keep your feet hip-width apart and your hands shoulder-width apart. Hold this position for 30 seconds to 1 minute.
- Tree pose: Stand with your feet hip-width apart and your arms at your sides. Shift your weight onto one foot and lift the other foot, placing it on the inner thigh of the standing leg (above or below the knee). Bring your palms together in front of your chest. Hold this position for 30 seconds to 1 minute, then switch sides.
- Warrior pose: Stand with your feet about 3-4 feet apart and your arms at your sides. Turn your right foot out 90 degrees and your left foot in slightly. Exhale as you bend your right knee, forming a right angle with your leg. Reach your arms up above your head, keeping your shoulders down and your chest lifted. Hold this position for 30 seconds to 1 minute, then switch sides.
- Child’s pose: Start in a tabletop position with your hands under your shoulders and your knees under your hips. Exhale as you sit back on your heels and stretch your arms out in front of you. Rest your chest on your thighs and your forehead on the ground. Hold this position for 30 seconds to 1 minute..
We have a website dedicated to Yoga with Low Back Pain here.