Selected Pilates Stretches for Scoliosis
Medical experts recommend Pilates exercises to decrease the pain level and increase flexibility. Low-impact exercises are best for scoliosis. Putting too much pressure on the spine could do more harm than good, so gentle exercises, like Pilates, are perfect for strengthening the scoliotic back.
Pilates exercises in a targeted program can teach people ways to release tight areas of the spine, improve awareness of alignment and strengthen the internal muscles that support and control the spine. Learning to tighten the pelvic floor and the deep abdominal muscles is important. In fact, this is the same for everyone (whether scoliosis or not).
1. Finding the Pelvic Floor
Assume supine position on floor (on back)/legs bent, feet close to butttocks, feet flat on floor, toes forward/arms extended alongside body/palms flat on floor, fingers forward/head and neck in neutral psition and relaxed/inhale and hold 5 seconds while pressing lower back and pelvis into floor/exhale and relax/relax/8-10 repetitions
2. Kneeling Side Stretch
Kneel on all 4s/arms straight under shoulders/palms flat on floor, fingers forward/head forward/back level/move tailbone to R side/look back toward R side, stretching R side/hold 5-7 seconds/8-10 repetitions/repeat opposite side
*Tip: increase the stretch by moving feet as well as the tailbone
Variation: Kneel on all 4s/arms straight under shoulders/palms flat on floor, fingers forward/head forward/back level/tuck tailbone under slightly and draw in pelvic floor and lower abdominals/ exhale, sliding one foot along floor to the back, without moving back or pelvis/leg extended on toes/ inhale, sliding foot to original position/8-10 repetitions/repeat/opposite leg/foot
3. Single Leg Stand
Stand upright/legs together/place hands on sides of waistline/head forward/back straight/lift one leg slowly off floor/bend to knee-height of standing leg/single leg pose/lower part of leg and foot in front of body/sole of foot parallel to floor/maintain balance 5-7 seconds/lower leg to floor/8-10 repetitions/ repeat/opposite leg/repeat/lifting leg as high as possible (hip-height)/hold 5-7 seconds/lower leg to floor/8-10 repetitions/repeat/opposite leg
Variations 1: Same exercise/bend one leg to knee-height of standing leg/lower part of leg and foot are in back of body (not visible from front)/hold 5-7 seconds/8-10 repetitions/repeat/opposite leg
Variations 2: Same exercise/bend one leg to knee-height of standing leg/turn knee out to 1 o’clock opposition/lower leg and foot underneath knee/sole of foot parallel to floor/hold 5-7 seconds/8-10 repetitions/repeat/opposite leg
Variations 3: Same exercise/bend one leg to knee-height of standing leg/turn knee out to 3 o’clock position/knee facing to side/lower leg and foot below knee/sole of foot parallel to floor/thigh wide open/hips square/hold 5-7 seconds/8-10 repetitions/repeat/opposite leg
4. Opening the Book
Assume lateral position on floor (on side)/knees bent/hands interlaced behind head/elbows bent/keep legs stacked on top of each other/lift top elbow and arm/rotate trunk towards ceiling, allowing top arm to open like the cover of a book/return to original position on side/8-10 repetitions/repeat/other side.
*Only move as far as it feels good. Feel movement of the ribs when breathing
Watch a demonstration here if needed (x)
5. Mermaid
Assume upright sitting position on floor/both legs folded to L side/back foot is flat on floor to protect knee/connect pelvis and ribs to be flat as if torso was between two sheets of glass/R hand on floor for support to sit upright/real support derived from abdominals/extend L arm straight up and slightly curve arm above head/keep L shoulder down, away from ear/bring inside of L arm close to ear as possible without pulling up the shoulder/keep L hip grounded while lengthening the spine/spine and the body stretch move up through center of body/extend spine as far upward as possible and over to R side as far as possible/avoid ‘popping’ ribs forward on side stretch/hold 5-7 seconds/return to upright sitting position/repeat/8-10 repetitions/repeat/opposite side.
Watch a demonstration here if needed (x)
6. Side Bend with Physio Ball
Assume kneeling position at L side of Physio Ball/bend knee closest to ball (R knee)/lean sideways to R side over top of ball for long lateral stretch while sliding L leg sideways to extended position, foot flat or on toes on side/extend top L arm with far reach in soft curve overhead to R side/head following body stretch/bend bottom R arm for upper arm and elbow rest on ball/R forearm resting against font of body/R hand grasping L side of upper body close to arm pit/extended L leg, foot flat and sideways on floor, toes facing forward on side/hold 5-7 seconds/return to upright kneeling position/8-10 repetitions/repeat/opposite side
Watch a demonstration here if needed (x)
For further reading click here and here.
References:
https://scoliosisjournal.biomedcentral.com/articles/10.1186/s13013-014-0027-2
https://www.medicalnewstoday.com/articles/325385
https://www.mayoclinic.org/diseases-conditions/scoliosis/diagnosis-treatment/drc-20350721
https://www.mayoclinic.org/diseases-conditions/scoliosis/symptoms-causes/syc-20350716
https://www.irvinespine.com/blog/7-stretches-and-exercises-for-scoliosis-17389.html
https://www.medicinenet.com/scoliosis/article.htm
****Recommended Internet Pages for Treatment and Yoga Exercise Information
https://www.amazon.ca/Schroth-Therapy-Advancements-Conservative-Scoliosis/dp/3659667951
https://www.amazon.ca/Scoliosis-Yoga-Therapy-Art-Letting/dp/184819272X
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