Exercises for scoliosis

Exercise is one of the ways to reduce moderate back pain, associated with light and moderate curvature of the spine. Scoliosis…

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Exercises for scoliosis

Exercise is one of the ways to reduce moderate back pain, associated with light and moderate curvature of the spine. The following exercises can be adapted to all types of scoliosis whether the curves are to the right or to the left. However, it is necessary to consult a doctor or physiotherapist to perform the exercises correctly.

1. Exercise with a physiotherapy

You place the physiotherapy next to your hip and then lie on it sideways. The physiotherapy should be placed in the area from below the ribs to the hip. Maintain balance with your legs and one arm, while the other should extend and stretch. Stay in this position for 20-30 seconds and repeat 2-3 times. You can do this exercise every day.

2.Exercise with a Pilates roll

Wrap a large soft cloth around the Pilates roll and lie on it sideways. The roll should be placed in the area between the ribs and the hip. You should straighten your upper leg and bend your lower leg at the knee. Stretch your upper arm and touch the floor. Stay in this position for 20-30 seconds and repeat 2-3 times. You can do this exercise every day.

3. Stretching exercise with a partner

Lie on the floor on your stomach and lift your body in a “plank” position. Using your elbows and toes, keep your body in a straight line. The partner should sit next to you on the side where the curvature of the spine is and should slowly start pulling the waist towards you to get a deep stretch. Stay in this position for 20-30 seconds and repeat 3-4 times. You can do this exercise every day. To make it more comfortable, it is best to use an exercise mat.

4. Stair exercise

One of the most common consequences of scoliosis is a difference in the length of the legs. Stand on a ladder with a longer leg. The other leg should be bent at the knee, and should be slowly lowered to the floor. While lowering the leg, raise the arm that is on the same side as the shorter leg, and extend it as high as possible. For example, if you lower your left leg, you should raise your left arm. Do 2-3 sets of 5-10 repetitions of this exercise. Perform the exercise on one side only. You can do this exercise every day. To increase the resistance and achieve a greater effect, it is recommended to put pillows with weight on the shorter leg.

5. Stretching in the “dog” position

This classic position in yoga is effective in the treatment of scoliosis. Stand in a “plank” position, with your abdomen down, and with the help of your hands and toes, keep your body in a flat position. Start stretching your hips up and slowly straighten your arms until your body takes on the shape of a triangle. Stay in this position for 5 seconds, then slowly return to the plank position. Do two sets of 10 repetitions each. You can do this exercise every day.

6. Stretching to one side

This exercise is especially effective in cases where the length of the legs is not equal. Step forward with the longer leg, your torso should be straight. Start shifting the weight towards the front leg, which should gradually bend at the knee. Raise the opposite arm as high as you can (opposite arm from the leg in front). Place the palm of the other hand on the waist. Do this exercise on one side only. You should do 2-3 sets of 10 repetitions. You can do this exercise every day. For greater effect you can use a ball with a light weight on the raised arm.

7. Bend exercise

Begin this exercise by sitting on your knees and placing the physiotherapy in front of you. Slowly place the ball under the stomach by rolling and relax. Keep your hands and feet on the floor to maintain balance. Stay in this position for 10 seconds and repeat 10 times.

8. Exercise bridge

Start the exercise by sitting on top of the ball with your feet on the balance floor. Start moving backwards by holding your arms in half. When your body is parallel to the floor, extend your arms and stretch them back until they touch the floor. Do three sets of 10 reps.

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