Patients need to keep in mind exercises to avoid scoliosis. Also, it is important to focus on scoliosis exercises for adults for adequate relief from discomfort.
Scoliosis is a condition characterized by a sideways curvature of one’s spine or backbone, often noted during the growth spurt just before a child attains puberty.
It is a very common occurrence and often requires lab tests or imaging Treatments can indeed help manage the condition, but there is no known cure for it. It can be lifelong.
Scoliosis exercises for adults can be followed for relief. Yet certain exercises to avoid scoliosis have to be considered.
Table of Contents
Exercises to Help Scoliosis
1. Pelvic Tilts
This exercise helps strengthen the muscles in the lower back:
Step 1: Lie on the back on the floor or on an exercise mat.
Step 2: Activate the core and butt muscles to flatten the back on the floor, tilting the pelvis slightly forward.
Step 3: Hold the position for five seconds.
It is a good idea to repeat this exercise ten times, twice a day, to continue building up one’s lower back muscles.
2. Sitting Rotation Stretch
The sitting rotation stretch can indeed help improve one’s flexibility, which, among other benefits, can indeed reduce some of the back pain that a person may be experiencing:
Step 1: Sit on the floor or on an exercise mat.
Step 2: Cross one’s right leg over the left. Place the sole of the right leg on the floor.
Step 3: Place one’s right arm behind oneself as support.
Step 4: Twist the torso towards the right leg.
Step 5: Extend the left arm so the elbow does press against the knee, deepening the stretch.
Step 6: Look over one’s right shoulder to deepen the stretch even more.
Step 7: Hold for as long as recommended by a personal trainer, physical therapist, or perhaps a doctor.
For symmetrical exercise, repeat this stretch on the other side.
Another stretch that helps promote flexibility throughout one’s body is the cat/cow exercise. This exercise is also known as cat/camel stretch:
Step 1: Get on one’s hands as well as knees. The wrists need to be in line with one’s shoulders and the knees are required to be in line with one’s hips.
Step 2: Round the back until the person feels a stretch in the lower back while activating the core. This is known as the “cat” position.
Step 3: Lift the chest and then the tailbone. Do look up while arching the back and stretching the abdomen. This is referred to as the “cow” or “camel” position.
This stretch needs to be repeated ten times, twice a day.
4. Bird Dog
This exercise does increase one’s core strength. Core stabilization can indeed improve the symmetry of one’s posture, as well as one’s strength.
Step 1: Get on the hands as well as knees. Make sure the wrists are in line with one’s shoulders and the hips and knees are in line.
Step 2: Raise the right arm to shoulder level straight in front of oneself.
Step 3: Raise the left leg straight behind to the hip level.
Step 4: Hold this position for the amount of time that a trainer has recommended or even a physician has done so. It is better to avoid arching or rounding the back.
You can now repeat the exercise on the other side.
The plank happens to be a simple but effective exercise for strengthening the core.
Level 1: Knees and Elbows
Step 1: Lay on one’s stomach.
Step 2: Lift the torso by resting on one’s elbows. Make sure the shoulders, as well as elbows, are in line. The forearms need to be fully on the ground in front of oneself, parallel to each other, with the elbow at about a 90-degree angle.
Scoliosis exercises for adults can be done for better health.