Show Bad Standing PostureGood Sitting PostureAlthough good posture should be natural, you might feel stiff and awkward at first. The key is to practice good posture all the time, at home, at school, riding in a car, eating a meal, etc. ExercisesThese exercises are general exercises that can be used prior to initiating a physical therapy program that will highlight individualized corrections for specific curves. They are not specific to Schroth treatment, but will improve proprioception, spinal mobility and stability. 1. Pelvic TiltsLying on back with knees bent and feet flat on the floor. Flatten back by tightening stomach muscles and buttocks. Hold for 5 seconds, breathing normally. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day. 2. Cat-CamelOn hands and knees, maintain tight abdominals with head straight (Photo 1). Take a deep breath in and lift your lower rib cage, round your back and relax your neck (Photo 2). As you breathe out, lower your chest towards the floor, looking slightly upward. Return to beginning position with tight abdominals. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day. 3. Double-Leg Abdominal PressLying on back with knees bent and feet flat on the floor (Photo 1), keeping your back in a neutral position. Raise your legs off the floor one at a time so that your knees and hips are bent at 90° angles (Photo 2, 3). Push your hands against your knees while pulling your knees toward your hands, which will engage your abdominal muscles (Photo 4). Keep your arms straight! Hold for three deep breaths. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day. 4. Single Leg Balance(If possible, perform in front of a mirror to help visualize a straight spine.) With your eyes open, bend one knee up and balance on one foot. At first you may use your hands, like holding the back of a chair, table, or the wall. As balancing gets easier, take your hand(s) away and place them out to the side. Challenge yourself by bringing your arms across your chest. Close your eyes for an even greater challenge. Repeat five (5) times per set. Do one (1) set per session. Do one (1) session per day.
Bracing is the only non-surgical treatment proven to reduce the progression of idiopathic scoliosis curves, but exercise is a good way to keep your back strong and flexible and encourage healthy posture. See Bracing Treatment for Idiopathic Scoliosis Exercise is healthy for people with scoliosis. It helps to keep the back strong and flexible and encourages good posture. Read Exercise and Back Pain If you have scoliosis and are looking for exercises, start here. It is recommended you use proper technique, learned under the supervision of a doctor or physical therapist. See Exercise and Back Pain Arm/leg raises strengthen your lower back muscles and core muscles, which support your spine. Here’s how to do it:
See Core Body Strength Exercises You may prefer a slightly more intense version of this exercise, which requires additional balance and coordination. This version is sometimes called an opposite arm/leg raise, or a bird-dog exercise.
See 2 Exercises for Lower Back Pain Relief Some people may even want to perform this exercise by lying with their stomach over an exercise ball. Talk to your health care provider to determine which version of this exercise suits you best. See Exercise Ball Uses Pelvic tiltThe pelvic tilt helps strengthen your abdominal muscles. It is recommended you perform it on a yoga mat.
Make sure you rely on your core muscles to perform the pelvic tilt, rather than pushing with your legs. See Back Exercises and Abdominal Exercise Recommendations This exercise appears simple but can be tricky to get right, so you may want to practice technique with a physical therapist or other qualified health care provider. See How a Physical Therapist Can Help with Exercise This exercise stretches the muscles and tendons that support your spine.
See 4 Beginning Yoga Poses for Those with Scoliosis The cat/cow provides a gentle strengthening exercise for your abdominals and stretches your lower back. Latissimus stretchThis stretch can help loosen and strengthen your lat muscles, which may feel tight due to scoliosis.
See Stretching for Back Pain Relief Talk to your doctor and see if he or she recommends you try these exercises to help strengthen your back. See Back Strengthening Exercises Learn more:Scoliosis Treatment Types of Scoliosis Braces Scoliosis is characterized by an S- or C-shaped curve in the spine. It’s generally seen in childhood, but it can also come about in adulthood. Scoliosis in adults can occur due to a variety of reasons, including genetics, uneven pelvic position, past spinal or joint surgeries, knee or foot distortions, or even head injuries. Some curves are more severe than others. In moderate to severe cases, scoliosis may be corrected through bracing and/or surgery. If you suspect scoliosis, you should consult your doctor about an appropriate treatment plan. We spoke to Rocky Snyder, a personal trainer and corrective exercise specialist based in Santa Cruz, California, who suggested a few exercises for people with scoliosis, as well as stretches that may help improve dexterity. The difference between a typical spine and that of a person with scoliosis, he explains, is that the former can move from side to side. For instance, when you walk, your spine bends and rotates left and right, ultimately reverting back to the center. People with scoliosis have a difficult time moving in one direction due to the curvature of their spine. The following exercises may not necessarily be targeted toward your specific scoliosis diagnosis, but they are a good starting point to get you moving. Sometimes, these general strength and conditioning techniques are enough to reduce symptoms of mild scoliosis. Step down and one-arm reach
Upward and downward dog
Split stance with arm reach
Schroth exercises are asymmetric scoliosis-specific postural exercises that aim to improve posture and pain and to teach patients to consciously maintain the correct posture in daily living activities. These exercises target endurance and strength training of the abdominal, back, and leg muscles. A study showed that patients who performed Schroth exercises made improvements in self-image, back muscle endurance, and pain levels. Certain exercises may be prescribed by a physician or physical therapist to help you with your specific structural difference, but they are not a means for treatment. Treatment for moderate to severe scoliosis will most likely involve surgery. MildMild scoliosis will usually not require significant medical attention and is not as visible to the eye as other posture disorders. Mild scoliosis is generally the term used to describe scoliosis where the Cobb angle, or curvature of the spine, is less than 20 degrees. Mild scoliosis is the most responsive to exercise treatment. ModerateModerate scoliosis may be treated with exercise, but wearing a medically prescribed brace is sometimes recommended as well. Moderate scoliosis may develop into severe scoliosis, defined as a spine curvature between 40 and 45 degrees. SevereSevere scoliosis usually needs to be corrected with spinal surgery. Mild scoliosis is often managed simply with exercise, medical observation, scoliosis-specific physical therapy, and chiropractic treatment from a chiropractic scoliosis specialist. For some people with scoliosis, yoga or pilates is also recommended to decrease their pain level and increase flexibility. Moderate scoliosis often involves bracing to stop the spine from curving further. Depending on the curvature of the spine, your doctor might recommend increased medical observation or other treatment methods. Once the spine reaches a certain advanced curvature, and once the person with scoliosis reaches a certain age, surgery becomes the most recommended treatment option. Surgery to correct scoliosis can take several forms and depends on a variety of factors, including:
Exercise is being recommended more and more as a treatment for mild to moderate scoliosis. By being proactive and performing these exercises, you may be able to slow the curvature of your spine and decrease the pain you feel as a result of your scoliosis. Pilates and yoga routines geared specifically toward those who have impaired spinal flexibility can also serve as a treatment to lessen pain. It’s important to always get the opinion of your orthopedist or physical therapist before beginning a scoliosis treatment regimen, even one that involves simple exercises. This ensures that you won’t be harming your skeletal system by performing these exercises. |