If you have scoliosis, you have a S- or C- shaped curve of the spine. While most commonly diagnosed in childhood, you can most certainly get into your 20s or 30s before someone recognizes your condition. Or you may have developed it later in life.
Scoliosis has a variety of causes, including:
- Uneven pelvis
- Genes
- History of spinal surgery
- History of joint surgery
- Distortions in your knee or foot
- Injuries
Scoliosis can range from mild to severe and may be correctable with a brace or surgery. While scoliosis exercises don’t treat or cure scoliosis, they may be an important part of your doctor’s treatment program. Here are just a few of the types of exercises we might recommend.
Upward Dog / Downward Dog
Upward dog and downward dog are two different yoga moves that can support spinal health by increasing flexibility and strengthening core muscles. At the same time, this move may also reduce back pain in those with scoliosis and other chronic back pain-causing conditions. As a scoliosis exercise, you’ll use these two exercises, alternating several times.
- Start in a modified plank position with your hands and toes on the floor.
- Keeping your hands on the floor, push your hips back and pivot back until your feet are flat on the ground, or as flat is comfortable for you.
- Hold this downward dog position for two seconds.
- Now, lower your pelvis as close to the ground as possible without touching the ground as you move back onto your toes. Position your head high above your hands. You can do a modified upward dog on your knees if you’re unable to keep your pelvis off the ground.
- Hold for 2 seconds. Alternate this 2-position exercise 5 to 10 times.
Step-Down / One Arm Reach
For this combination, you’ll need an aerobics platform or step.
- First lie on your back, to see which leg looks longer.
- Place the longer-looking leg up on the platform on the step parallel with the edge.
- Lower the opposite leg to the floor below as you bend the knee of the leg that is on the step.
- As you go down, raise your arm straight out and up on the side of the lower leg.
- Repeat 10 times.
Note: this is a one-side exercise that may help spinal alignment in mild to moderate scoliosis. Do not attempt on the other side,
Pelvic Tilts
- Lie on your back with your feet flat on the ground and arms extended out from your sides.
- Flex your stomach muscles and flatten your back and shoulders to the floor as much as possible.
- Now slowly pull your pelvis up off the floor while leaving your back and shoulders on the floor.
- Hold this position for five seconds. Release and repeat 10 more times.
Scoliosis Exercises
Scoliosis exercises are an important part of any scoliosis treatment program. A physical therapist can help you learn to do these and other exercises effectively to get the best results, while an orthopedist can assess your progress and provide a more comprehensive treatment plan.
If you were previously diagnosed with scoliosis or think you may have it, it’s time to get an orthopedic evaluation. Non-surgical professional treatments like these may help. Contact us to schedule an appointment.