Five Top Scoliosis Exercises and Stretches

Patient with scoliosis usually displays a sideway curvature that is combined with rotation of the spine. While most individual have mild curves due to congenital bone length discrepancy, it is very common for patient to have scoliosis due to misalignment resulted from injury of the spine. With that being said, one of the most common cause that leads to misalignment aka subluxation is no other than sedentary lifestyle and lack of physical training.

We have compiled a list of exercises and stretches which is suitable for not only scoliosis patients, but to all individuals who seeks to be strengthen their paraspinal muscle to reduce chances of being injured in the event of exertion during daily activities and sports. Before proceeding, note that it is important to maintain an extended neck and straight spine when performing most of these exercises.

Here's 5 exercises you may include to your daily exercise routine.

Planks

Planks are widely used for training the core.While it is a static exercise, isotonic is a safe way to prepare your body before involving more intense exercise that requires more complex coordination of the body. This exercise is also an effective warm-up to get the body ready for workout. It has been proven that athletes who perform planks before their weightlifting could carry more weights.

Lie on your stomach on the floor. You can perform planks with your elbows or palms for different intensity. For planking on your elbows, place the elbows directly below the shoulders to ensure stability. Similarly, palm planks will require you to place your palms perpendicular to your shoulders.

Raise your pelvis and ensure your body is in a straight line starting from your head to your heels. Squeeze your core and glutes to straighten your entire body. Start by holding this position for 20 seconds. As the pelvis starts to drop and the body can no longer maintained in a straight line, that is likely to be your current limit. You may choose to rest between 1-3 minutes. Over time, try to hold this position for a longer period of time as you get stronger.

Glute Bridge

Glute Bridge is effective training to address gluteal muscle weakness, which is commonly used as a corrective exercise because most individual in this day and age spend a lot of time sitting in front of the desks which results in weak gluteal muscles and tight hip flexor. Glute training is essential in increasing posterior chain strength.

Lie on your back on the floor, with your feet bent at 90 degrees, with your feet on the floor. Squeeze your glutes to lift your pelvis by planting your heels into the floor. Ensure your lower body is in line with your knees. Lower your pelvis onto the floor, and that is one repetition. Repeat the exercise with the tempo of 1s while bringing the pelvis above the floor and 2 second while lowering down. Repeat for 10-15 reps and rest for one minute. Over time, when you gain more strength, you can incorporate this exercise with more weights by placing a dumbbell on your pelvis.

Cat-Cow Exercise

Cat-Cow exercise is an suitable exercise to for beginner to improve posture and balance. This exercise is ideal for the spine because it allows flexion and extension of the back without straining the spine without excessive load. The simplicity of the movement allows more control for the individual to learn and concentrate on engaging the core muscles.

Get into a tabletop position by resting your body with your shoulders over your palms and hips over your knees, ensure you maintain a neutral neck. Rest your feet with the shoelace side facing down, and shins relaxed on the floor.

Cow Tilt – Inhale deeply into your belly and allow it to sink towards the floor, lift your gaze up and tilt the tailbone toward the ceiling.

Cat Stretch - Exhale the belly button towards the spine and continue the lift towards the heart. Let the chin to rest on the chest.

Complete 10 repetitions without rushing the movement.

Bird-dog

Bird-dog takes another step further to improve proprioception by moving both arms and legs together. This unilateral movement allows more intramuscular contraction, resulting in better coordination overall.

Begin with hands and knees on the floor with a straight back. Ensure that the hands are directly under the shoulders and knees under the hips. Extend one arm straight out forward while the opposite leg is extended out fully.

Exhale while extending the arm and leg and inhale while bringing both arm and leg back to the center. Do this at a tempo of 2 second in extension and 2 second in flexion. Repeat 10 repetition in both sides and increase the repetition as you grow stronger.

Squat

Squat is the fundamental and one of the most functional movement that one can do. Contrary to what some may think, squats aren’t just for body builders or weight lifters. While most individuals does it because it is the largest groups of muscles in our body and by doing squat it can promote more secretion of testosterone to help building muscle. Squats is just as beneficial for everyone wanting to tone up at any age and they can be done anywhere, at any time, without the need for specific equipment.

When doing this consistently, this compound movement is effective in keeping you flexible, on top of that, It is a good way to learn engaging the core making it safer to lift items in the future without hurt the back.

Stand tall, with feet shoulder-width apart, toes facing forward or slightly pointed outwards at an angle. Hold the chest and head high. Keep the neck in a neutral position by looking forward. Pull the shoulders back and down, engage the core and keep the spine stacked in a neutral position throughout the movement. Start by bending the knees and pushing the pelvis back, similar to how you sit back on a chair, only with the exception of keeping the back straight. Once you get to a point where the lower back is starting to round, squeeze your glutes and push through the heels to get back up to the starting position.

Inhale as you go down to a squatting position and exhale as you stand up. While going down, try to keep it at a tempo of 2 second and 1 second as you get back up on your feet. Repeat 10-15 reps and rest for 1-2 minutes in between sets. You may try different variation once you’ve gotten strong and find this too simple to complete.

These exercises will help if you are looking for solution to maintain a better spinal health if you are suffering from discomfort that comes with scoliosis. With that being said, a regular check up in our clinic will ensure that there is no hidden problem that could worsen your spinal health and keep your spine Aligned. Speak to Our chiropractors! They are always happy to discuss with you on ways to improve your condition.