Selected Yoga Exercises for Scoliosis
Certain exercises that are common in Yoga programs have to be carefully analyzed for potential negative impact. These exercises are termed “contraindicated” poses although every case is different. In general, it involves bending backward and/or hyper-extending the middle back, which can actually increase an abnormal spinal curve while in that pose. Such contraindicated poses include:
In addition, those that involve twisting the torso can be harmful. For example, when shoulders and rib cage are twisted against the pelvis, the motion can increase the contortions that characterize a scoliotic spine.
Other poses to avoid include:
Poses such as the triangle and seated twist are not recommended because they involve unnaturally bending of the rib cage, which can exacerbate the asymmetrical effect that scoliosis tends to have on the rib cage. Another pose to avoid is the shoulder stand as this pose bends the head forward at a sharp angle, overextending the neck muscles and thereby increasing the weight of the head on the cervical spine and shoulders.
While numerous therapeutic benefits are associated with Yoga, the benefits are only forthcoming if specific poses are selected that complement other forms of applied treatment, and if they specifically address the individual’s condition characteristics like curvature pattern and location (thoracic, lumbar, etc.). Specialists recommend selected Yoga exercises that help to deal with scoliosis discomfort. However, exercises that put strain on the spine have to be avoided. When performed properly, Yoga has the potential to relieve stress, reduce anxiety and inflammation, improve flexibility and balance, and increase overall strength, according to Dr. Tony Nalda, Scoliosis Reduction Center.
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Selected Yoga Exercises
1. Single Leg Pose
Stand upright/feet together/arms extended alongside body/head looking forward/back straight/lift R leg, placing foot flat on inside of L thigh/R knee turned out to side/extend arms overhead in relaxed shape (slightly bent)/palms of hand touching/hold 5-7 seconds/breath naturally/lower leg to floor/8-10 repetitions/repeat/opposite leg
2. Side Plank
*Holding posture on the convex side of the spine (the side that’s rounded outward) can help strengthen convex side of curvature’s abdominal and spinal muscles, which, in theory, bend the spine away from the stronger side to improve the spine’s strength.
Assume lateral position on floor (on side)/legs extended/L leg on top of R leg/align spine/R forearm bent on floor/L arm bent on top of L hip/head looking forward (on side)/engaging the core, push from supporting forearm on floor to lift hips, legs, knees off floor/feet on top of each other/side of bottom, foot on floor/keep torso straight and aligned with rest of body/hold 5 seconds/return body to floor/8-10 repetitions/repeat/opposite side.
*Arm and core support body weight while position is held
3. Downward Dog
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. Mountain Pose
Exercise is a great position for promoting good posture, balance, and increasing core strength.
Stand upright/feet slightly apart, aligned with hips and shoulders/head looking forward/arms extended at sides, slightly away from body/open palms facing forward/head forward/back straight/ tighten thigh muscles/keep feet firmly on floor/rise on toes/lower body in up-down motion, practicing balance while shifting weight between balls of the feet and heels/10-15 repetitions
6. Half Forward Bend (L-stance)
Image credit: https://www.yogaclassplan.com
Stand upright/feet together/arms extended alongside body/head forward/back straight/bend trunk forward parallel to floor (L-stance)/extend arms out in front of body/hip to shoulder alignment, parallel to floor/palms of hand touching, thumbs facing upward/head between arms/hold 5-7 seconds/ return to upright position/8-10 repetitions
7. Warrior Pose
Exercise is good for scoliosis because it improves balance, enhances stamina. When practiced properly and regularly can lead to a stronger back, which means a better-supported spine. The pose helps loosen constricted psoas muscles, associated with lumbar scoliosis.
Stand upright/feet together/arms extended at sides by body/assume Lunge-position/L leg in front/foot flat and forward/R leg extended in back/R foot flat and sideways/L arm extended out in front of body/R arm extended in back/head facing forward/back straight/body facing slightly sideways/body balanced over feet/hold 5-7 seconds/8-10 repetitions/repeat/opposite leg forward
Variation: Same exercise/body faces forward, hips square/extend arms straight overhead/palms facing inward/hold 5-7 seconds/8-10 repetitions/repeat/opposite leg forward
8. Side-Reclining Leg Lift
Assume lateral position on floor (on side)/legs extended/R leg on top of L leg/L arm bent on floor in line with body/use bent forearm and hand to support side of head/head looking forward (on side)/ head resting against palm of L hand/chest open in line with body on side/lift and extend R leg to vertical or best position/flex foot/extend and reach R arm upward to grasp toes of R foot/hold 5-7 seconds/lower leg and arm to floor/8-10 repetitions/repeat/opposite leg and arm
9. Rowing
Latissimus dorsi span the entire back. Row exercise works these muscles and creates support for the trunk. There are many different ways to do a row using either a machine or free weights. It is important to choose the method that is challenging and well-suited.
Sit on stability or physioball facing a pulley machine and complete a row/perform exercise one side at a time to challenge core and make the exercise more difficult/repeat/select repetitions per side or set time
10. Medicine Ball Wood Chop
Exercise enhances full-body conditioning with hip and spine rotation.
Choose Medicine ball and hold with both hands
Stand upright/feet hip-width apart/hold ball away from chest with extended arms/lower into squat position/see toes from this position/align ball to outside of R knee/keeping weight balanced between both feet while rotating ribcage to same R side/straighten legs/lift ball in diagonal line, continuing to reach upward and toward on L side/lift R heel while rotating hips to L side/ending position: ball should be outside of L side and as high as possible/8-10 repetitions/repeat/opposite direction
*Exercise increases range of motion (ROM) and strength
*Progress to more repetitions and heavier ball
*Caution: keep chest lifted and spine long
Click here to watch a video demonstration.
11. Bird/Dog (4-Point Kneeling)
Erector spinae extend entire length of the spine on both side and assist in maintaining proper posture and rotation. Exercise strengthens and improves endurance of these muscles.
Kneel on all 4’s/arms underneath shoulders/ palm flat on floor, fingers forward/slowly extend R leg to back, keeping table top body position/hold 5-7 seconds/switch/L leg/or repeat until unable to maintain stability
*Goal: maintain a neutral spine and pelvis, and keep tailbone reaching away from head
*To make exercise more difficult, reach opposite hand forward or add element of instability such as a stability ball
12. Hip Roll and Bridge
Exercise helps distinguish between spine extension/flexion and hip extension/flexion. Both strengthen hips and spine.
Hip Roll: Assume supine position (on back)/knees bent and feet flat on floor/arms extended alongside body/palms flat, fingers forward/tilt pelvis and lift each vertebrae off floor until body creates a straight line/ensure abdominal muscles are contracted for extra support/neck remains straight and relaxed throughout exercise/roll down from shoulders one vertebrae at a timer/return body to floor//8-10 repetitions
Bridge: Assume supine position (on back)/bent forearms at sides by body/palms flat, fingers forward/keep spine still/using forearm support and hips to lift back off floor/there should be no articulation of the spine/relax buttocks when lowering to floor/maintain strong stability of spine and core/8-10 repetitions
*Hint: Push tailbone away from head to lengthen spine
Variation: Combine Exercises
13. Plank Variations
There are numerous variations of the Plank Exercise
Level 1: Assume prone position (on front)/arms extended out in front on floor/palms flat on floor, fingers forward/legs extended on floor/bent forearm/elevate body off floor/elbows beneath shoulders/ maintain forearm position/legs extended, feet flat on floor/hold 5-7 seconds/lower to floor/repeat/8-10 repetitions/repeat/maintain forearm position/rise on toes on extended legs/hold 5-7 seconds/repeat/8-10 repetitions
Level 2: Assume prone Plank position on knees/lift one knee off floor/alternate sides/one knee is always in contact with floor/hold 5-7 seconds/8-10 repetitions/repeat/turning knee to side/hold 5-7 seconds/8-10 repetitions
Level 3: Assume prone Plank position on extended legs, feet flat on floor/lift R leg to horizontal position/hold 5-7 seconds/return leg to floor/8-10 repetitions/repeat/opposite leg/repeat/rising on toes/repeat/opposite leg
Selected Stretches for Scoliosis
1. Child's Pose
This pose relieves tension in the back.
Assume upright kneeling position/arms extended alongside body/push hips back close to heels while reaching arms forward in low crouch position out in front of body on floor/hands flat on floor, fingers forward/hold 5-7 seconds/return to upright kneeling position/8-10 repetitions
2. Chest and Shoulders
Stand upright or assume sitting position/interlace fingers low behind back/squeeze shoulder blades together/extend arms in back, lifting hands back and away from body to feel a stretch through chest and shoulders/keep slight bend in elbows/hold 5-7 seconds/lift arms upwards overhead focusing on opening chest/8-10 repetitions
3. Hip Flexion
Tight hip flexors are common, especially since many individuals find themselves living sedentary lifestyles with more sitting.
Assume lunge position with one knee on floor/cushion underneath knee to be more comfortable/able to see toe of foot flat on floor/arms straight/hands on floor/palms flat on floor, fingers forward, head forward/back straight/gently shift weight forward until feeling stretch/weight taken on heel of forward foot on floor rather than hands pushing into leg/lifting body tall/hold 5-7 seconds/return to normal lunge position/8-10 repetitions/repeat/opposite leg
4. Spine Release
Assume “T” position on floor (supine position on floor)/legs extended/arms extended out at sides at shoulder height)/lift knees into chest/let knees fall to one side/keep shoulders flat floor/knees in comfortable position/turn head in opposite direction/return to “ T”-position/8-10 repetitions/repeat/ opposite side
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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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