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7 Stretches And Exercises For Scoliosis

I am Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better.


7 Stretches And Exercises For Scoliosis

Scoliosis is a condition that leads to the spine curving sideways, which causes pain and weakness and leads to a change in the way someone walks. Fortunately, there are treatment options for scoliosis, which include stretching and a regular exercise routine.

In mild cases, it will be sufficient to do stretches and exercises to eliminate scoliosis and surgery won’t be needed. However, severe cases of scoliosis might only be able to be treated by a spine surgeon NJ.

The most typical type of scoliosis is the adolescent idiopathic one. This type of scoliosis develops when a person is still in its growing stage and it is a scoliosis type that affects around 2 to 3% of the population.

While it has been scientifically proven that exercises and stretches are able to help with scoliosis, a person that is suffering from it should nonetheless speak to a doctor about it and get the state of their scoliosis checked out.

Which stretches and exercises are helpful for scoliosis?

The right scoliosis exercises will depend on what type of scoliosis curve you have and where its location is. There is lumbar scoliosis, where people need to focus on the lower back, while there is also thoracic scoliosis, where the exercises need to focus on strengthening the shoulders.

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There are several exercises that are recommended for scoliosis patients, and these include:

  • Pelvic tilts, help to stretch muscles in the hips, as well as the lower back. A pelvic tilt is done when you lie on the back, keeping the feet flat on the floor, while the knees are bent. You need to tighten your stomach muscles and flatten your back toward the floor. You should keep this position for 5 seconds; breathe normally and then release. It is recommended to do two sets of 10 pelvic tilts.
  • Arm and leg raise, which helps to strengthen the lower back. For this type of exercise, you should lie on the front, your forehead facing the ground. Your arms should be extended over the head, while the palms should be positioned flat on the ground. The legs should be kept straight. When doing an arm and leg raise, you are supposed to raise one arm off of the ground, hold for two to three seconds, then lower the arm back down. This should be repeated with each arm and leg, with 15 repetitions for each limb.
  • Cat-Camel, which is a famous yoga pose, helps to keep the spine flexible and free of pain. You should begin on your hands and knees, your back should be level, while the head and neck should also be comfortable. You should breathe deeply and draw the abdominal muscles in and up while arching your back. You should then exhale, release the abdominal muscles, drop the back, and let the belly fall while lifting the head toward the ceiling. It is recommended to do two sets of 10 of the cat-came pose.
  • Bird-Dog is another helpful yoga pose. You should again begin on your hands and knees; your back should be kept straight. You need to place the hands directly under the shoulders and your knees should be placed directly under the hips. You should extend one arm forward while extending the opposite leg straight back. You should hold this position for five seconds while breathing normally. This should be repeated with the opposite arm and leg and you should do 10 to 15 repetitions for each side.
  • The latissimus dorsi stretch includes stretching the largest muscle in the upper body. This is especially helpful for those suffering from thoracic scoliosis. Lumbar scoliosis patients, however, can also benefit from this, as they also have tension that extends all the way up to the latissimus dorsi muscle. A latissimus dorsi stretch is done when you stand in a neutral position with good posture, keep the feet apart at shoulder-width, while the knees should be slightly bent. You should reach over your head with both hands, grabbing the wrist with the left hand. You should then bend slightly toward the right side until a stretch in the left side of the body is felt. You should hold this position for one or two breaths and push with the left foot to get back to the original position. You should repeat all this for the opposite side and it is recommended to do 5 to 10 repetitions on each side.
  • The abdominal press is an exercise that helps to have strong abdominal muscles, which can take some of the pressure off the back. Strong abdominal muscles also help to maintain good posture. An abdominal press is done when you lie on the back, keeping your feet flat on the ground, and your knees bent. You should keep your back in a neutral position, that is tension-free. You should raise both lower legs off the floor and reach a 90-degree angle. You should use the hands to push down on the knees and pull the knees towards the hands at the same time. Your legs and arms shouldn’t move while you are pressing. You should hold this position for three full breaths, relax and then do two sets of 10.
  • Good posture - Keeping a good posture is best to reduce pain and muscle tension. You should always be attentive to how you are standing or sitting and work towards maintaining a good posture naturally. Your shoulders should be dropped down and back and the ears would be positioned over the shoulders. The chin should be slightly tucked in so that it’s not too far down or jutting forward, while your stomach should be drawn in slightly. The knees should also be unlocked slightly. When you are sitting, the back should be kept straight, while the ears should be over the shoulders. The legs shouldn’t be crossed, but rather in a neutral position. By paying attention to your posture for a period of time, you tend to develop a natural intuition and will naturally start to have a better posture without having to think about it.

© 2022 Amelia Grant

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