According to webmd, most cases of scoliosis are mild and don’t require treatment. However, patients with severe scoliosis and a significant curvature of the spine usually require treatment. There are multiple exercises that can be beneficial for people who have scoliosis. Many of them require stretching of back muscles to achieve wellness.
Below is a list of ten exercises that are beneficial for improving spinal health. It is very important not to put physical strain on your body while doing these exercises; only do them to a level at which your body is physically comfortable with.
1. Pelvic Tilts (webmd)
Start by lying on the floor or an exercise mat. Tilt your pelvis slightly forward through use of your core muscles. Then hold for five seconds. Repeat the exercise ten times, twice a day.
2. Sitting Rotation Stretch (webmd)
Step 1: Start by lying on the floor or an exercise mat.
Step 2: Cross your right leg over your left.
Step 3: Place the sole of your right leg on the floor.
Step 4: Place your right arm behind you as a support.
Step 5: Twist your torso towards your right leg.
Step 6: Extend your left arm so your elbow presses against your knee to deepen the stretch.
Step 7: Look over your right shoulder to deepen the stretch even more.
Step 8: Hold for as long as is recommended by a personal trainer, physical therapist, or doctor.
You can repeat the exercise on the opposite side of your body for symmetry.
3. Cat Stretch (webmd)
First, get on your hands and knees with your wrist in line with your shoulders and your knees in line with your hips. Next, round your back until you feel a stretch in your lower back. Hold for as long as is recommended by a personal trainer, physical therapist, or doctor. Repeat ten times, twice a day.
4. Dog Stretch (webmd)
First, get on your hands and knees with your wrist in line with your shoulders and your knees in line with your hips. Next, raise your right arm to shoulder level straight in front of you. Then raise your left leg straight behind you to hip level. Do NOT arch or round your back. Hold for as long as is recommended by a personal trainer, physical therapist, or doctor. You can repeat the exercise on the opposite side of your body for symmetry.
5. Plank (hudsonvalleyscoliosis)
This is also known as “side planking''. First, lie down with your body to the side. Then, stretch your body upward using your arms and feet to anchor the ground. Hold.
6. Rowing (scoliosisreeducationcenter)
Rowing works to strengthen the back muscles and improve your posture. You can either use an exercise ball or rowing-based equipment such as a pulley machine. Start in a sitting position with your arms extended in front of you. Then pull back and hold.
7. Superman Stretch (texasspineandscoliosis)
Start by lying on your stomach with your face down towards the ground. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, then return to the starting position. Repeat the exercise ten times.
8. Runner’s Stretch (texasspineandscoliosis)
Start in a sitting position with your legs extended and your feet together. With your hands flat against the ground, slowly extend forward as far as you can. Hold for 30 seconds and relax. Repeat ten times.
9. Body Flexion Stretch (texasspineandscoliosis)
Start on your knees with your hands across your abdomen. Next, slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times.
10. Spine Release: (lifemoves.ca)
Start by positioning yourself flat on the floor in a “T” position with your arms extending your shoulder height. Next, lift your knees into your chest and then allow them to fall to one side. Keep your shoulders flat on the floor and only lower your knees to where they are in a comfortable position. Once you are comfortable, turn your head in the opposite direction. Do this on both sides and repeat.
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