3 Essential Exercises for Scoliosis Patients
It is a common misconception that only teenagers and adolescents can develop scoliosis. Scoliosis is present in all age groups, but it is more common in adolescents. It may also be described as a ‘spinal curvature’ or ‘sideways curve.’ It is where the spine has an unnatural bend, usually to one side, and multiple curves may also be present. When left unchecked it can develop into a serious problem as the spine can begin to warp out of alignment at an accelerating rate, compressing nerves that serve the entire body. Not only does this cause physical issues, but it also makes someone more prone to future health problems and can be dangerous if left untreated. It is important to try to gain correct posture for overall health, but also to help treat existing scoliosis.
There are a few known causes of scoliosis including muscular dystrophy and cerebral palsy, which only make up a small percentage of total scoliosis cases. Beyond that, the cause of most cases of scoliosis is unknown. Scoliosis specialists recommend early diagnosis and treatment as soon as possible. The following exercises can help you gain strength and mobility whether or not you suspect you have the condition or have already been diagnosed.
Arm Reach
This is a great stretch for those who spend a lot of time slouched over their desks at work. It stretches out the muscles between the shoulder blades and releases tension in the upper back. Stand with your feet hip-width apart, being careful to not lock the knees and engaging your abdomen to protect your spine. Put one arm behind your lower back and reach up towards the ceiling with the other arm. Reach up as high as you can, then lower and repeat on both sides. You can also do this stretch while sitting at a desk, although it’s better to get up and take a break from sitting anyway.
Cat-cow
Most of us put major stress on our spines through work and daily activities. This exercise will help anyone combat stiffness in the spine. It’s great for people with scoliosis, as it helps keep the spine flexible and fluid. Start on all fours. Make sure your hands are directly below your shoulders and your knees are hip width apart. Slowly bring the top of your head down toward the floor and round your back like a “C”. Really push through your hands, spreading your shoulder blades apart and tucking your tailbone towards the floor. Your abdominal and gluteal muscles should be contracting here, and you should feel a good stretch throughout your whole back. Then, bring your head back up, gazing toward the ceiling, and use your back muscles to “reverse the C” in your back. Your back muscles should be contracting, with your tailbone pointed more toward the ceiling, and you should feel a good stretch from your abdomen all the way to the front of your neck. Move in a slow and controlled fashion. Do this 10-15 times, and you can repeat throughout the day. Please watch the instructional video below before doing at home.
Instructional Video:
https://youtu.be/OIehfZ59Rwc
Double leg abdominal press/glute bridge
This exercise tones the abdominal muscles, glutes and legs which are all important in keeping the spine strong and stable. The abdominal muscles are the foundation for the core, so if they are weak, the core is at risk for injury. A strong core will help you maintain a healthy back and avoid back pain. Lie on your back with your knees bent and feet flat on the floor. Squeezing your abdominals, glutes and legs, raise your hips so only the soles of your feet are touching the floor. To initiate the exercise, first press your lower spine against the floor. Then raise your hips enough to where you feel challenged, hold 2 seconds, and lower hips back down to the floor. Rest for 1 second. Do this 10 times for 3 sets. Please watch the instructional video before doing at home.
Instructional Video:
https://www.youtube.com/watch?v=wPM8icPu6H8
Conclusion
If you already have scoliosis, it is important to know what you can do to make it less severe. In addition to everything else addressed already, a proper diagnosis is a good place to start, and a wonderful place to achieve that is here at Family Chiropractic Plus where our team of doctors and professional staff can help you on your journey to better health.
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Contact us today! Family Chiropractic Plus is dedicated to your overall health and well-being, which is why we offer regular chiropractic adjustments in order to restore your body’s natural state of optimal health, while also providing it with the support it needs to heal from any injury, big or small.
