3 Essential Scoliosis Physical Exercises to Improve Your Posture

Good posture is essential for living a healthy, pain-free life. If you suffer from scoliosis, you may find yourself struggling with maintaining good posture. Luckily, there are 3 scoliosis physical exercises that can help improve your posture and reduce associated aches and pains. 

Introduction to Scoliosis Physical Exercises

Exercises are an important part of scoliosis treatment and can help improve your posture. There are many different types of scoliosis exercises, and it is important to find the ones that work best for you.

Some people with scoliosis may benefit from physical therapy, which can help stretch and strengthen the muscles around the spine. Physical therapy can also help improve range of motion and reduce pain.

Your doctor or physical therapist can create a customized exercise program for you based on your needs. 

Here are some general tips for scoliosis exercises:

 -Start slowly and step by step increase the intensity of your physical therapy exercise.

- Listen to your body and only do what feels comfortable and avoid any kind of activities that cause pain.

-Focus on good form rather than trying to lift heavy weights or do complex movements. Proper form will help you get the most benefit from the exercises and prevent injury.

-Breathe deeply and evenly as you exercise to help relax the muscles around your spine.

How to Perform the 3 Essential Scoliosis Physical Exercises

The three essential scoliosis physical exercises are the side lying clam, the supine cobra, and the prone press up.

Side lying clam: 

                           This exercise strengthens the muscles that support the spine and helps to improve posture. Lie on your side with your knees in bent position and feet together. Place your hand on your hip to stabilize your pelvis. Keep your feet together, lift your top knee as high as possible without moving your pelvis. Hold for five seconds and then slowly lower your knee back to the starting position. Repeat 10 times on each side.

Supine cobra: 

                        This exercise stretches the muscles in the front of the body and helps to improve posture. Lie on your back with your legs extended and place your hands on either side of you, palms down. Slowly lift your head and chest off the ground, extending through the crown of your head. Keep a slight bend in your elbows and hold for five seconds before lowering back down to the starting position. Repeat 10 times.

 Prone press up: 

                               This exercise strengthens the muscles in the back of the body and helps to improve posture by correcting imbalances in muscle strength between the front and back of the body. Start by lying face down on a mat or towel with your legs extended behind you and place your hands palm-down beside you at shoulder level, fingers pointing forward. Pressing into your palms, lift yourself up so that only your toes and palms are touching the

 Exercise 1: Spine Extension

Assuming you have been cleared by your doctor to do this exercise, start by lying on your back on a firm surface with your knees bent and feet flat.  Keeping your chin tucked in and gaze straight up, begin to arch your back, pressing your hips and low back into the floor. Return to the starting position and repeat this exercise for 5 times.

 Exercise 2: Spinal Rotation

If you have scoliosis, performing spinal rotation exercises can help improve your posture and alleviate pain. 

To do a spinal rotation exercise:

- Lie in a prone position on a   flat surface with your knees bent and feet flat on the ground.

- Place your right hand on your left knee and rotate your upper body to the left, keeping your head and shoulders off the ground. Hold for five seconds.

-Return to the starting position and repeat on the other side and hold for 5 seconds.

-Doing this exercise twice a day can help improve your posture and relieve pain associated with scoliosis.

Exercise 3: Side Bend

The side bend exercise is performed by lying on your back with your knees bent and feet flat on the floor. Place your right hand under your head and interlace your fingers with other hand fingers. Slowly bend your torso to the left, bringing your left elbow towards your left hip. Return to the starting position and repeat on the other side 10,10 times on both sides.

Benefits of Doing Scoliosis Physical Exercises

One of the most common questions we get asked is “What are the benefits of doing scoliosis physical therapy exercises?”

The answer is simple – by doing scoliosis specific exercises, you can help improve your posture, ease pain, and prevent the progression of your curve.

In addition to these general benefits, exercising can also help improve your mental health, increase your energy levels, and improve your quality of sleep. All of these things can have a positive impact on your overall health and well-being.

FAQs About Doing These Exercises

Q: Can I still do these exercises if my scoliosis is severe?

A: Yes, you can still do these exercises even if your scoliosis is severe. However, you may need to modify some of the exercises to make them easier or harder, depending on your individual case. You should always consult with your doctor or physiotherapist before starting any new exercise program.

Q: Do I need to do all of these exercises every day?

A: No, you don't need to do all of these exercises every day. You can pick and choose which ones you want to do each day or alternate between different exercises on different days. 

Conclusion

It is important to note that any exercise regimen should be done in conjunction with a doctor's advice and supervision, as each person's case of scoliosis is unique. With the right combination of exercises tailored to your individual needs and regular practice, you can improve your mobility, reduce pain and enjoy better posture in the long run.