Scoliosis is a form of a physical disease which causes a bend on one side of the body while the muscle lengthens in the constant stretched position. Recommended scoliosis exercises for such patients involving stretching in the opposite direction include swimming, walking and yoga.
Exercises for Scoliosis – An Overview
Exercise is the best way to strengthen and straighten the physical posture and will avoid curvature on one side. Even though yoga has been known in the past to cure a lot of physical ailments, it may not create magic in case of Scoliosis; but can definitely make the posture strong and give the muscles some balance. During the course of exercise – in the initial period pain will be experienced, but with the continuous practice this can be altered. Breathing exercises like strong chest movements with deep breaths are known to cause temporary rotation of the thoracic vertebrae in a ritualistic direction. This occurs in some people with scoliosis and helps them to attain the perfect formation.
Scoliosis bracing, an exercise routine, alone may not have bought any change in the condition, but along with bracing, the trunk exercises and pelvic thrust movements prove to alleviate this condition. To attain the perfect posture, the brace mode exercises are good. They are also durable and ensure the corrective formation.
The best of all are the Pilates which create a major impact on balancing the muscular structure which helps in directing focus towards the joint stability and mobility, and free movement. The form is specifically designed for the scoliosis related problem and helps in increasing strength within the core muscles. Exercise gives a great relief and is known as the best way to attain good results and a non surgical form of remedy to Scoliosis.
Top 10 Scoliosis exercises are:
1. Bird Dog Stretching:
It’s a form of scolosis exercise which needs a gym ball as a support. It is a very beneficial exercise for beginners as its hurts less and helps attain the perfect posture. It requires one to stretch one’s left arm and right leg, while supporting the body on the other leg; and the hand showing the upper body as a bird and the lower as a dog. To maintain the balance, the ball is absolutely necessary.
2. Pilates – Conforming to the wall:
It’s the starting point of the Scoliosis exercise regime. This can be done lying down and also standing with support of the wall. It helps in building strength and posture. This gives a boost to the resistance power of the patient.
3. Triceps Raise or Row:
Best known as a row raise, but in colloquial language a tricep raise, it helps to work the muscle and maintains a support for the trunk. Free weights are best suited to perform this exercise but if needed, an additional assistance, the machine forms a better mode. During this course, the best way to choose your form will depend on the challenges you face while initially undergoing treatment, as then one can determine which mode will help attain successful results.
Take a stretchable string or a pulley and facing the same, pull it in the upper direction. As this challenges the core muscles, the exercise becomes difficult but has proven results.
4. Hip Roll & Bridge:
Hip Roll and Bridge as an exercise inclines one’s pelvis area – raising your vertebrae to form a full circle; and gives movements to the hip which is a must during Scoliosis. As the circular position is maintained in the opposite direction, the problem gets good outcome after a fully fledged warm up session.
[ Read: Height Increasing Exercises ]
There are several ways of performing planks as it helps strengthen core muscles. However, the recommended one for beginners is the form which requires one’s forearms and toes to face the plank.
6. Spine Release:
This is a position which can be performed either on a bed or floor. Raise your knees to form a T shape and then move it in the either directions. Keep your shoulders flat on the mat as you might be tempted to raise them, and only lower your knees till a comfortable point.
[ Read: Aerobic Exercise at Home for Stomach ]
Yoga has been one of the oldest practices to cure any ailment and it helps in enhancing overall physical strength. It maintains a balance for the body in case of Scoliosis.
8. Breathing Exercise:
Breathing in the right posture helps blood circulation to develop muscles that fluctuate in the right motion and also a cordial motion with the heart beats.
[ Read: Exercise for Biceps ]
9. Stretch Up:
Stretching helps in formation and pulling of muscles which then help in straightening and loosening the core nerves.
10. Schroth Method:
The Schroth Method is one of the best innovations from Germany and has helped many as cure from this dreadful condition.