Scoliosis, a clinical condition where the spine curves sideways, can be challenging to manage. However, there’s hope in targeted scoliosis correction exercises that help alleviate discomfort and promote spinal health. Let’s explore five effective exercises specifically designed to support those dealing with the ailment. Incorporating these exercises for scoliosis into your routine can aid in maintaining a stronger, more balanced back.
List of best exercises for scoliosis
Here are five exercises that can make a positive difference if you have scoliosis:
- Split stance with arm reach
- Upward and downward dog
- Step down and one-arm reach
- Side plank with rotation
- Cat cow stretch
1. Split stance with arm reach
The split stance with arm reach is a gentle yet impactful exercise for scoliosis. Begin with one foot forward and the other back, creating a split stance. Stretch the arm on the same side as the back leg diagonally upward. This stretching action contributes to elongating the muscles along the spine, reducing tension and encouraging better alignment. By consistently practising this exercise, you can gradually work towards improving posture and reducing the discomfort associated with scoliosis.
2. Upward and downward dog
Yoga offers a range of exercises that are particularly beneficial for scoliosis. The upward and downward dog sequence is a dynamic duo that combines stretching, strengthening and flexibility-enhancing movements. In the downward dog position, your hips get lifted while your hands and feet create an inverted V shape. This stretches and lengthens the spine, easing tension and promoting better alignment.
Transitioning to the upward dog position involves arching the back and lifting the chest, engaging the muscles along the spine and promoting core strength. This combination of poses encourages flexibility, helps counteract the curvature caused by scoliosis and enhances overall spinal health.
3. Step down and one-arm reach
Stability and balance are crucial considerations for individuals with scoliosis. This exercise challenges these aspects while targeting the muscles that support the spine. Begin by standing on a raised platform like a step or a stable surface. Gently step down with one foot and simultaneously reach the opposite arm downward. This movement engages your core muscles and stabilisers as you control the descent and balance. Over time, improved stability can lead to better alignment and reduced strain on the spine.
4. Side plank with rotation
The side plank with rotation is a fantastic exercise that engages the core and back muscles, contributing to improved spinal stability and alignment. Begin in a side plank position, supporting your body weight on one forearm while stacking your legs on top of each other. As you hold the plank, slowly rotate your top arm underneath your body and then reach upwards, following the movement with your gaze. This rotation engages the muscles on the sides of the torso along with the back muscles, promoting strength and stability. Regular practice of the side plank with rotation helps counteract the asymmetry of scoliosis by targeting both sides of the body and enhancing spinal support.
5. Cat-cow stretch
The cat-cow stretch is a gentle yet effective scoliosis correction exercise that focuses on enhancing the flexibility and mobility of the spine. Start by crouching where your wrists remain aligned with the shoulders and the knees with your hips. As you inhale, arch your back, lifting your tailbone and head, creating a ‘U’ shape – this is the cow pose. Exhale as you round your back, lowering your chin to your chest; pull your belly button towards your spine – this is the cat pose. The alternating movement between these poses promotes spinal mobility and flexibility, helping to alleviate stiffness and discomfort associated with scoliosis.