Scoliosis is characterized by an S- or C-shaped curve in the spine . It is generally a bone deviation that usually occurs in childhood, but can also appear in adulthood . Scoliosis in adults can occur due to a variety of reasons, including genetics, an uneven pelvic position, previous spinal or joint surgeries, knee or foot distortions, or even head injuries. Some curves are deeper than others and require surgery to treat, but in most cases it can be kept at bay with posture correctors and stretching. In this article we show you the best exercises to reduce scoliosis that you can do if you face this problem.
What are the best exercises to reduce scoliosis?
Cat pose – cow
This is a very good spinal strengthening and relaxation exercise that, in addition to being one of the best exercises to reduce scoliosis, can also help treat back pain. Targets upper back, lower back, and glutes
How to do it
- Get on all fours, supporting the weight of your torso on your palms and knees
- Push your lower back down and look up at the ceiling . Feel the stretch in your lower back.
- Exhale and tuck your belly in and form a hump on your back , facing your belly button.
- Inhale and repeat this 20 times. Do it for 8 minutes.
Schroth technique, one of the best exercises to reduce scoliosis
The Schroth Method is one of the best non-surgical options for treating scoliosis that combines postural stretching with breathing to reduce back curvatures. Of course: it is not recommended to do them alone at home if you have not practiced them before with the help of a specialized physiotherapist.
How to do it
- Lie on the floor on your right arm
- Raise your left leg. Hold it there for 3 seconds and then release it.
- Do it 10 times.
- Get under a bar that is not too high so you can keep your feet on the ground.
- Hold the bar, place your feet just below it, and pull your body down. Feel the stretch for a count of 10.
- Without leaving the bar, sit down. Count to 10.
- Repeat this series 3 times. Do it for 25 minutes.
Bird dog stretch
This is another one of the best exercises to reduce scoliosis for beginners , as it doesn’t hurt much and helps you achieve the perfect posture. Works your hamstrings, glutes, shoulders, lower back, triceps, and quads.
How to do it
- Get on all fours on a mat
- Raise your left leg and right hand and hold them up for 3 seconds .
- Lower your left leg and right hand.
- Raise your right leg and your left hand , holding them up for 3 seconds.
- Go back to the starting position
- Do sets of 10 reps for 7 minutes.
Triceps Raises
This exercise works the muscles of the back and provides support to the trunk . You can do this exercise with dumbbells or with a machine (if you have it at home). The best way to choose the form will depend on the challenges you face at the beginning of the treatment, since then it can be determined which mode will help you achieve more satisfactory results.
How to do it
- Sit on a bench, chair, or ball with your legs shoulder-width apart. Grab a dumbbell in your right hand and raise it above your head.
- Support your right hand with your left.
- Bend your right elbow and push your right forearm down.
- Raise your right forearm and exhale .
- Repeat this 10 times.
- Also do this with your left hand for a total of 12 minutes.
Lumbar massage rotating the hip
This relaxing exercise tilts your pelvic area, raising your vertebrae to form a full circle, and lets your hips move , which is a must if you have scoliosis. It is good for the lower back, mid back, upper back, hamstrings, quads, and glutes.
How to do it
- Lie on your back, bend your knees to your chest and tuck your legs in.
- Support the body by placing the arms in a cross with the palms facing down.
- Rotate the pelvic region from left to right.
- Repeat this in sets of 20 for 7 minutes.
- If you experience pain, stop.
Iron
The plank is a great exercise to strengthen the abs , and this in turn makes it one of the best exercises to reduce scoliosis, since the stronger the abdomen, the less the back is loaded . There are several ways to do the plank, but for our purpose the ideal will be to do it using the forearms and the balls of the feet. In addition to the abs, you will also work shoulders, biceps, upper back, lower back, quads, hamstrings, and calves.
How to do it
- Lie on your stomach, bend your elbows, and support your body weight on your forearms and toes.
- Squeeze your abs and hold this position for 5 seconds.
- Rest, breathe in and breathe out.
- Repeat these steps 3 times. Try to hold each iron for 10 to 30 seconds.
- Don’t bend your knees at any time
Lying twist
This is an excellent exercise to correct posture and curvature of the spine that you can do comfortably in the morning or before bed without getting out of bed . Work your upper back, lower back, glutes, and hamstrings.
How to do it
- Lie on your side with your knees bent. Your thighs should be at right angles to your calves. Extend your arms to your sides.
- Slowly move your neck, arms, and mid-torso in the opposite direction.
- Hold this pose for 5 seconds and then slowly return to the starting position .
- Do the same to the opposite side.
- Repeat about 20 times holding the position for 5 seconds on each side
