Scoliosis is the curvature of the spine and affects a small percentage of the population. In some very extreme cases, surgery may be necessary to straighten the spine. However, in most patients, continuous and adapted exercises can correct posture and improve quality of life. Today we bring you a selection of exercises to improve scoliosis and improve the health of your back.
Exercises to improve scoliosis
Before explaining the best exercises to improve scoliosis, we want to tell you that this problem usually occurs before adolescence , which is the period of growth of the body. In many cases they are slight deviations that would not affect the person at all, but there are cases in which it can prevent a normal life.
It has been detected that, in a very low percentage, it can occur in adults. In these cases, the deviation of the spine would be due to postural problems at work or bad habits acquired over the years.
Yes now! We present a selection of the best exercises to improve scoliosis and gain health.
1. Iron
Although there are several ways to do the plank , the classic way is highly recommended for people with scoliosis.
Stretch out on your stomach on a mat to begin the exercise, bend your elbows inward for support, and raise your feet until all the weight is on the tips. That is, to do the classic plank you will have to have a straight body with the elbows and the tips of the feet resting on the ground . In this way you will strengthen the core muscles, such as the upper and lower sword and the shoulders.
Squeeze your abdominal muscles and hold this position for about 5 seconds without bending your knees at any time while doing the exercise.
Rest for a few seconds, controlling your breathing at all times and repeat the same process up to a total of 10 times.
2. Rotation of the pelvis
Rotating your pelvis will help you strengthen your entire back while toning your hamstrings, glutes, and quadriceps.
Lie on the floor or on a mat facing the ceiling and stretch your arms next to your body, bend your knees and place your feet flat on the floor.
From this position, slowly rotate your hips while your knees are directed towards the ground without touching it and hold the position for about 3 seconds. Later, return to the starting position and turn to the opposite side.
3. Plane
To perform the airplane pose, you must stand on a flat surface and spread your arms to form a 90-degree angle with your body. Little by little, begin to raise one of your legs backwards while leaning your body forward to compensate for your balance. You should stay in this position for about 20 seconds.
Be careful when doing this exercise because you could easily lose your balance. In case you can't hold it, you can rest your hands on a wall or a fixed point.
With the plane you will be able to align your sword with the rest of your body while strengthening the muscles.
4. Leg raise and opposite arm
To perform the leg raise with the opposite arm, you must get into a quadruped position. Begin to raise your right arm to form an almost straight line with your back . Meanwhile, raise your opposite leg and stretch it completely straight . Your whole body, from the fingertips of the raised arm to the foot of the raised leg, should form a straight line.
You will have to hold in this position for 5 seconds and then return to the starting position. Do the same with the opposite arm and leg.
To be more comfortable, use a mat or do the exercise on a slightly padded surface that, at the same time, gives you stability.
5. Side plank
To do the side plank you will need some strength and you will have to be careful with your balance.
Lean on one of your sides, on the ground, putting your elbow in the same direction as your shoulder. Bend your knees and raise your torso off the ground maintaining a horizontal line.
Hold the position for about 10 seconds, lower your body to rest, and do about 5 sets. Then you must do the same number of series leaning on the opposite side.
6. Frog in the air
Start the movement of the frog in the air from the ground and stretching your arms in such a way that they form a 90 degree angle with your body.
Make your feet touch, put your legs very straight and bring them up as much as you can without separating your feet .
Hold this position for 10 seconds and then lower your legs again, until they touch the ground. Rest for a few seconds and do the same movement again. Do 10 sets.
7. Support the leg
To perform the leg support exercise you will have to stretch on the floor on your back. From this position, slowly raise one leg by bending the knee and bringing it toward your chest .
For best results, wrap your arms around your knee and use force to bring it as far as possible towards your chest. Of course, you should not feel any discomfort or pain during this exercise.
Hold the position for 10 seconds and do the same with the opposite leg. Do 10 sets of this move.
8. Bridge with elevation
To do the elevated bridge you will have to stretch on the floor on your back. Place your arms on the floor, bend your knees, and put your feet flat on the floor.
From this position, pull your abdominal muscles and lift your pelvis toward the ceiling . Hold for about 5 seconds and slowly go back down.
Perform 10 repetitions of this exercise in 2 sets with a rest in between. It is an exercise that adapts to all levels and that will help you strengthen your abs and rehabilitate your back.
9. Abdominal press
With the abdominal press you will activate your entire core, you will strengthen your lower back and you can begin to correct your posture.
Lie on your back with your feet on the floor and your knees bent. Raise your back, but without feeling pressure. Then raise your legs to a 90 degree angle with your body while placing your hands on your knees and tense your abdominal area .
Press your hands on your knees to achieve a static exercise that works the abdominal part more.
Take 3 deep breaths while tense and relax your muscles. Perform 2 sets of 10 reps with a short break between each.
recommendations
There are many other exercises to improve scoliosis that are suitable for all levels. Of course, we recommend that whenever you have a health problem you consult an expert , who will be the most appropriate person to guide you in your exercise routine and tell you which ones you should do, evaluating your situation.
Stop doing the exercise if you notice discomfort or pain because you could injure yourself. You could even aggravate the problem you intend to solve. Remember that it is not a competition, that everyone goes at their own pace and that it is about progressing little by little, without haste.
