Scoliosis and Exercise
General exercise alone has not been shown to reduce scoliosis, but specific exercises that are customized to a patient with a fair amount of flexibility in the spine can have the ability to reduce a small curve. In milder forms of scoliosis, specific exercises can be a part of an integrative approach to control scoliosis, but on their own they don’t have the power to structurally reduce scoliosis.
Selected Exercises For Scoliosis to Develop Good Posture
Reference for Illustrated Exercises, Series Green 1-3 can be found here.
Pelvic Tilt
Assume supine position (on back)/knees bent/feet flat on floor/arms extended alongside body/palms flat on floor, fingers forward (facing feet)/tighten stomach muscles while pressing and flattening back into floor/hold 5 seconds/breath normally/2 sets of 10 repetitions
2. Single and Double Leg Abdominal Press
Series 1-2: Assume supine position (on back)/legs bent on floor, feet flat on floor/arms extended alongside body/palms flat on floor, fingers forward/lift L leg to 90-degree angle/place lower part of leg (above ankle) on top of R knee, foot extended/inhale/press back into floor/hold 5 seconds/exhale/ return leg-foot to floor/8-10 repetitions
Series 3-4: Assume supine position (on back)/legs bent on floor, feet flat on floor/arms extended alongside body/palms flat on floor, fingers forward/lift both legs to 90-degree angle/lower part of legs parallel to floor/feet extended/extend arms, placing hands on top of knees/inhale/press back into floor/hold 5 seconds/exhale/return legs to bent position on floor/lower arms to sides by body/8-10 repetitions
3. Single Leg Balance
Stand upright/lift R leg/thigh parallel to floor/extend arms out at sides at shoulder height/palms facing down/head looking forward/back straight/hold 10-15 seconds/breath normally/lower leg/8-10 repetitions/repeat/L leg/repeat/alternating legs
Variation 1: Same exercise/crossing arms over chest
Variation 2: Same exercise/folding arms in front of chest
Variation 3: Same exercise/bend arms, hands on sides of waistline
Variation 4: Same exercise/extending arms vertical overhead
Selected Exercises with Illustrations and Exercises with Descriptions only by Coach Monika from Portfolio
1. Cow/Cat
Kneel on all 4s/straight arm support under shoulders/palms flat on floor, fingers forward/back level/ head and neck comfortable aligned/slightly drop mid-section of back/raise head/breathe deeply/hold 5 seconds/exhale/draw abdominal muscles in and upward, rounding back/relax head downward/ breath deeply/hold 5 seconds/exhale/release abdominal muscles/letting back and belly fall/lift head/ 8-10 repetitions each
2. Bird/Dog
Kneel on all 4s/arms straight underneath shoulders/hands flat on floor, fingers forward//knees directly under hips/back straight/head looking forward/extend L arm straight out in front while extending R leg extended in back/breathe normally/hold 5 seconds/return to kneeling position/return arm/repeat/R arm and L leg/8-10 repetitions each side
3. Latissimus Dorsi Stretch
Thoracic scoliosis directly affects latissimus dorsi muscles. Lumbar scoliosis can also cause back tension that extends up to the latissimus dorsi.
Reference Dr. Joe Muscolino
Stand upright in neutral position/feet shoulder-width apart/knees slightly bent/extend arms overhead/ grab R wrist with L hand/bend slightly toward L side until feeling stretch on R side of body/hold one to two breaths/push with L foot to return body to upright position/repeat/opposite side/8–10 repetitions each side
Variation:
Stand upright/1-arm length away from wall/legs straight/feet slightly apart/arms extended alongside body/extend arms overhead/place hands flat on wall/press against wall while in slanted body position/keep arms straight/hold 5 seconds/breath naturally/return to upright position by pushing against wall/10-15 repetitions
Stand upright/legs straight/feet together/arms extended alongside body/lean forward/arms straight/ place hands on floor/palms flat on floor, fingers forward/head between arms/rise on toes/keeping hips high/hold 5 seconds/breath naturally/lower heels/push off with hand to straighten body to upright position/8-10 repetitions
4. Abdominal Press
Having strong abdominal muscles can help take some of the pressure off of the back muscle. It can also help a person maintain good posture.
Assume supine position (on back) on floor/feet flat on floor/knees bent/back in neutral, tension free position/arms extended alongside body/palms flat on floor, fingers forward/raise both lower legs off floor until reaching 90-degree angle/engage abdominal muscles by using hands to push down on knees while pulling knees toward hands at the same time/hold for three full breaths and relax/8-10 repetitions
*This is a static exercise, meaning legs and arms should not move when pressing down.
5. Arm and Leg Raises
Strengthens lower back
Assume prone position (on front/stomach)/forehead on floor/extend arms out in front on floor/palms flat on floor, fingers forward/legs extended/raise R arm off floor/hold one or two full breaths/lower arm to floor/repeat/8-10 repetitions/repeat/L arm
Variation: Repeat/R leg in air/keeping arms on floor/repeat/L leg in air/8-10 repetitions each
Variation: Repeat/lifting R leg and L arm/repeat/lifting L leg and R arm/8-10 repetitions
6. Plank Variations
Planking is a deceptively simple way to strengthen the body’s core and improve strength. When Planking is performed properly, lower abdominal muscles and lower back are engaged. If feeling any pinching or pain, adjust body or stop performing the exercise.
Assume prone position (on front)/legs extended/bent forearms on floor/palms flat on floor, fingers forward or use fists/elbows beneath shoulders/raise body off floor supported by bent forearms and raised toes/hold position for as long as feeling comfortable/breath normally/lower body to floor/ maintain bent forearm position/8-10 repetitions
7. Practicing Good Posture
Good posture can reduce pain and muscle tension. Realigning the body several times a day reinforces standing with good posture naturally.
Drop shoulders down and push to back
Position ears over shoulders
Slightly tuck chin in so that it is not jutting forward or too far down
Draw stomach in slightly
Unlock knees slightly
When sitting, the back should be straight and ears aligned over the shoulders. The legs should be in a neutral position and not crossed. It helps to become aware of signs of body tension. For example, some people unconsciously tense shoulders or lean slightly to one side, especially when working on computers, when in pain or under stress. Doctors and researchers “Trusted Source” have developed several targeted scoliosis programs. For example, the Scientific Exercises Approach to Scoliosis (SEAS)Trusted Source is an individualized program with a focus to teach a person to steadily correct movement problems by changing the position of their spine. The most suitable program, however, depends upon the type and degree of scoliosis. If a specific exercise program is recommended people should ask if it is safe to do other home exercises and/or about exercises that one should avoid.
Exercises to Avoid
Some activities and exercises can make scoliosis symptoms worse or increase the risk of secondary injuries. Movements, activities or sports that should be avoided:
Keeping neck bent forward, so head faces down when using a smartphone
Playing football and other high-contact sports
Ballet and gymnastics as they may injure the thoracic spine
Repeatedly extending torso, which can occur in some yoga positions, ballet steps, and some gymnastics movements
Exposing the spine to repeated impacts from jumping or running
Activities such as trampolines, horseback riding, and long-distance running on hard surfaces
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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