10 Exercises To Cure Scoliosis Spinal Curve
Some people have their spine curved towards a side. It is called scoliosis. It isn’t a disease by a condition caused due to cerebral palsy, spinal trauma, neuromuscular problems, or incorrect gravity response. It can affect but women are eight times more vulnerable to this condition.
What Is The Treatment Of Scoliosis?
Scoliosis can be treated with bracing exercises that can reverse the curve back to normal. Exercises could take some time in giving results but it is the most reliable way to cure scoliosis.
Here’re The 10 Best Scoliosis Exercises
- Scoliosis Pilates
Targets: Lower Back, Lats, Glutes, Hamstrings
How To:
• Lie down on your back with your knees flexed and feet flat on the floor
• Grab a small gym ball between your knees to start
• Lift your hips to raise your mid-body and hold it for 3 seconds
• Come down and repeat it 10 times
- Scoliosis Yoga – Cat Pose
Targets: Upper/Lower Back, Glutes
How To:
• Come down on all your fours
• Push your lower back down and try to look at the ceiling
• Draw the belly in to form a hunchback and look at your navel
• Relax and repeat it 20 times
- Scoliosis Breathing Exercise
Targets: Upper/Lower Back
How To:
• Lie down on your back with your fingertips on your chest
• Breathe in breathe out 10 times
• Drop your shins and lift them again 10 times
• Lie down on your side with a pillow under your waist
• Breathe in breathe out 10 times
• Lie down on your back with your knees flexed
• Breathe in breathe out 10 times
- Schroth Method
Targets: Upper/Lower Back
How To:
• Lie down on your right side on a mat
• Lift your left leg as much as you can and hold it for 3 seconds
• Do it 10 times
• Position yourself underneath a bar of your height so your feet touch the ground
• Hold the bar and pull your body down to feel the stretch on your back
• Count to 10 while pulling your body down
• Come to a sitting position while holding the bar and count to 10
• Repeat this set 3 times
- Scoliosis Bird Dog Stretching
Targets: Lower Back, Shoulders, Triceps, Lats, Glutes, Quads
How To:
• Lie down on your belly and place a gym ball under your tummy
• Place your palms and toes firmly on the floor to start
• Lift your left leg and the right hand for 3 seconds
• Repeat it with the right leg and left hand
• Do it 10 times with each hand
- Triceps Raise Or Row Raise
Targets: Lower Back, Triceps, Lats
How To:
• Sit on a gym ball with your shoulder-width apart
• Grab a medium size dumbbell in your right hand and lift it over your head
• Support your right hand with your left hand to start
• Push the dumbbell behind your neck and the lift
• Repeat it 10 times
• Repeat it with your left hand
- Hip Roll And Bridge
Targets: Whole Back, Hamstrings, Quads, Glutes
How To:
• Lie down on your back, bend your knees, and tuck your legs in
• Place your hands away from your body with your palms facing down to support your body
• Roll your pelvis from left to right and then right to left
• Repeat it 20 times
- Plank
Targets: Upper/Lower Back, Shoulders, Biceps, Hamstrings, Quads, Calves
How To:
• Come down on your hands and toes with your neck, back, and hips making a straight line
• Squeeze your abs for 5 seconds
• Relax and repeat it 3 times
- Lying Spinal Twist Asana
Targets: Upper/Lower Back, Glutes, Hamstrings
How To:
• Lie down on a mat with your knees folded and hands extended by your sides
• Slowly move your neck and mid-torso in the opposite direction for 5 seconds
• Repeat it from the opposite side too
• Do it 10 times from each side
- Scoliosis Yoga – Tree Pose
Targets: Upper/Lower Back, Biceps, Triceps, Adductors, Quads
How To:
• Stand straight with your feet hip-width apart
• Raise your left foot and keep it above your right thigh
• Raise your hands above your head and join the palms
• Hold the pose for 30 seconds and release
• Do it from the left foot
• Repeat it 3 times with both legs
Exercises To Avoid In Scoliosis
• Avoid leaning or bending forward
• Avoid exercises that involve curving your lower back
• Sleeping on your belly
• Running for long distances
• Lifting or carrying heavy weight
Why Scoliosis Exercises Are The Best For Treating Curved Spine?
Exercising is the best way to strengthen the spine. These activities stretch the spine so it comes in the right shape. Also, you learn to stretch your spine. Other exercises like breathing activities could provide temporary relief from scoliosis but they won’t be long-lasting. But scoliosis exercises could give lasting relief from the curve.
Some people wear scoliosis braces to get quick relief. Wearing braces could bring your spine in the right shape but it will be temporary as the curve will be back as soon as the brace is removed. But it won’t be the case with scoliosis exercises that provide lasting relief from the curve.
Advantages Of Scoliosis Exercises
• Bring the spine back to shape by reducing the spinal curve
• Improve brain function and coordination between muscles
• Slow down the progression of scoliosis
• Stabilize the existing curve
• Reduce the need for surgical treatment or invasive bracing
Which Sport To Play If You Have Scoliosis?
It is better to consult your doctor before choosing an activity. But you can try the following sports on the advice of your doctor
• Swimming (not competitive swimming)
• Cycling
• Light strength training
Final Thoughts
Living with scoliosis is a challenge because it is a life-long condition that you need to control. And if left untreated, it can deteriorate with time. But you can try controlling scoliosis with exercises that you can do at home and with little training. The exercises will improve your condition gradually and remove the need for surgical intervention or invasive bracing that could be painful.
Disclaimer: The above information is for educational purposes only and the readers are advised to consult their doctors for scoliosis treatment.
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