Top 3 Scoliosis Exercises to do at Home
Scoliosis is a medical condition characterized by a curvature of the spine, and it’s most often observed in childhood, although it can also affect adults. Some scoliosis curvatures are more severe than others, and when it reaches that stage bracing or surgery is often recommended. In the early stages of scoliosis, many physicians prefer to take a wait-and-see approach to see whether it worsens.
In cases where scoliosis has become moderate to severe, it will often be necessary to use bracing or even surgery to correct the condition. Before that time arrives, there are some things you can do at home to improve or maintain your flexibility and mobility. Exercises and stretches help you stay more flexible so that spinal curvature does not affect your mobility. The three best exercises are:
- split stance with arm reach
- upward and downward dog stretch
- step down and one-arm reach.
Split stance with arm reach
Start this exercise by stepping forward with a somewhat exaggerated stride length. Keep your torso upright, shift your weight forward and backward, and permit bending of your front knee as you put weight onto it. During this weight shift, raise the arm opposite your front leg as high as possible. While stretching upward like this, reach the opposite arm backward with palm up. This motion will cause the spine and the torso to face the front leg. Ideally, you should perform two or three sets that include five or ten repetitions each.
Upward and downward dog stretch
Get yourself in a prone plank position with arms stretched out straight, and then thrust your hips backward and upward to the greatest extent possible. Hold this position for approximately two seconds, then lower your hips toward the floor again. Get as low as possible without incurring any back pain or discomfort in the lower back. Perform either two or three sets which include five or ten repetitions to get the maximum benefit from this stretch.
Step down and one-arm reach
As you lie on your back, step onto a small box or step using the leg that looks longer to you. Then lower the opposite leg to the floor while bending that knee. While descending, raise the arm on the side of your lower leg as high as it will go. If you are lowering your left foot to the floor, you should be raising your left arm skyward. Perform two or three sets of five to ten repetitions on this side only.
In many cases, scoliosis can be managed through exercise and stretching, coupled with medical observation and physical therapy. Chiropractic treatment can also be a significant benefit to a scoliosis patient. Many patients have benefited from participating in yoga or Pilates to increase flexibility and decrease pain and discomfort. The surgeon will generally recommend surgery when the spine reaches a certain level of curvature and the patient reaches a certain age. Until that becomes necessary, you should do whatever you can, such as the stretching exercises above, to relieve scoliosis symptoms.
Although there’s a lot you can do to alleviate the symptoms of scoliosis, you’ll achieve greater outcomes with chiropractic care, which is safe and effective. Learn more about how Elevation Spine Center treats scoliosis or why treatment is important. Contact us today and schedule an appointment!