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LIFTING EXERCISES
If you have scoliosis, avoid lifting heavy objects unless you know the proper way to lift. Even then, you should exercise caution to avoid straining your
spine. This includes exercises that use heavy weights or require you to bend and lift heavy items. According to David Wolpert in his book, "Scoliosis
Surgery: The Definitive Patient's Reference," patients who have recently had surgery for scoliosis should initially avoid lifting weights or other objects
that weigh more than 10 lbs.
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BACK-BENDING EXERCISES
Avoid exercises that require you to bend or arch your back. Back-bending exercises that require you to move your torso can cause pain or dislodge
your vertebrae. According to physical therapist Christa Lehnert-Schroth in an article for The Schroth Method website, back bends are strictly forbidden
for people with scoliosis because they increase lumbar and thoracic lordosis, which is the inward curvature of your spine. Exercises to avoid include
yoga postures and Pilates exercises that use back-bending techniques.
TWISTING EXERCISES
Avoid twisting exercises, because your rib hump enlarges any time you twist your shoulder girdle and rib cage, according to Lehnert-Schroth. Twisting
postures are common in many Pilates and yoga routines. Types of exercises that may use a twisting motion include certain types of twisting
abdominal crunches or oblique exercises and dance movements that require you to twist your torso.
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hips while completing this exercise. Repeat 10 repetitions to the left and another 10 repetitions to the right.
BACK BENDS
Back bends help to strengthen and increase flexibility in your entire back. Stand with your back straight and your feet shoulder-width apart. Your
knees should be straight. Place your hands on your lower back, close to your waist. Slowly bend backwards at your waist while keeping your legs
straight. Hold this position for 15 seconds. Slowly return to the starting position and repeat 10 times. Do not stretch your back to the point where you
experience pain.
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THE SPIDER
The spider is a pilates exercise recommended by Easy Vigour to improve your posture and straighten the curve in your spine. Begin by standing with
your legs turned outward at the hip and your heels together. Facing a wall, place the palms of your hand flat against a wall and slightly bend your
elbows. Inhale and begin to climb the wall with your finger tips until your arms are fully extend. Continue this stretch by lifting your heel from the floor
and stand on the balls of your feet. Continue to the climb the wall until you can no longer extend your torso. Slowly walk down the wall and exhale.
(reference 4)
KNEE TWIST
Lie on your back, raise your legs straight up in the air at right angles to your body, then bend your knees
so that your lower legs are parallel with the floor. Stretch your arms out on either side of your body until
they are just below shoulder height. Breathe in deeply and as you exhale, slowly lower your knees to the
right side and turn your head to the left to look at your left hand. Hold the twist for up to 10 breaths, then
inhale deeply as you bring your legs back to the start position, keeping your knees bent. Repeat the
movement on the other side.
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SIDE STRETCH
SportsInjuryClinic.net also recommends the side stretch for those with scoliosis. This exercise is intended to stretch your tight back muscles and
provide you with relief from symptomatic back complaints. Stand with your feet about shoulder-width apart and your back against a wall, both arms
dangling freely at your side. This is your starting position. If the left side of your back is your tight side, lift your left arm above your head and bend
sideways to your right, away from your tight muscles. Put your right hand on your right hip to brace your movement, and apply gentle pressure into
your right hip to augment your stretch. Reach over your head with your left arm as far as you're capable of reaching. You should feel a gentle stretch
in your tight, left-sided back muscles and in the muscles between your ribs. Hold your stretch for five seconds before slowly returning to your starting
position. Repeat your side stretch exercise a total of 10 times, two to three times per day.
EXERCISES FOR
SCOLIOSIS OF THE SPINE
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Scoliosis is a condition in which the spine develops a sideways curve. It can be in the upper, middle or lower back and for most individuals the cause
is unknown. The National Institute of Arthritis and Musculoskeletal and Skin Diseases states that three to five children out of every 1,000 will develop
scoliosis. Treatment in those affected is different for each person, but some exercises can help. If pain is felt during exercises, stop and speak with a
doctor before attempting again.
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INCREASE FLEXIBILITY
For patients with scoliosis, a goal of an exercise program with a physical therapist is to increase mobility and flexibility. Increasing your flexibility will
allow you to function and feel better. Several exercises will help improve flexibility. A commonly used exercise is to stand tall and bend to touch your
toes while trying to keep your knees locked. Another exercise involves sitting on an exercise ball and then bend over until your back is parallel with the
floor. Hold for a few seconds and then return back to sitting position. Do three sets of 10 repetitions.
CONSIDERATIONS
If you have scoliosis speak with a physician before starting any exercise program. If pain is experienced you should stop exercising and consult a
doctor. If your scoliosis is progressive, exercise alone will not be able to stop the spine from curving. Keep in mind that each individual is different. A
physical therapist can evaluate your specific needs and guide you the exercises that are more beneficial for you.
TEACHING ALIGNMENT
Many scoliosis patients don't understand what good posture and alignment feel like. Exercises that help them understand proper alignment are very
useful. When the problem is a thoracic curve issue, scoliosis patients can reach upward and diagonally while sitting tall and slightly forward. This gives
them a kinesthetic sense of what a straight spine feels like.
These exercises should be held for a 5-count and the patient should do 10 repetitions once or twice a day. Practice the pelvic tilt while lying on the
floor, knees bent and knees straight. Try coming to a sitting position while holding the pelvic tilt, do push-ups with a pelvic tilt and try the standing
pelvic tilt without a Milwaukee brace. Stretches are also useful exercises for scoliosis. Scoliosis patients can do hamstring stretches by touching their
toes with their legs out in front of them, stretching their backs by attempting to touch their heads to the floor while sitting cross-legged, and twisting
from side to side with their hands behind their heads while sitting cross-legged. Patients should try to touch their elbows to their opposite knee. Stretch
your sides by standing with one arm at your side and one arm overhead and bending to the side with the straight-hanging arm. Sit on your heels with
your forehead near the floor and outstretched arms. Stretch out your arms and bend your trunk to one side and then the other. Scoliosis patients can
strengthen their back muscles by sitting cross-legged with their backs against a wall. Hold a ball and stretch your arms straight overhead while
keeping your elbows to the wall. Do spine extension with the brace off. Deep breathing exercises also benefit scoliosis patients.
WHAT IS SCOLIOSIS?
Scoliosis involves a curvature of the spine or backbone, often in a slight S- or C-shape. In cases where the cause is unknown, it is called idiopathic
scoliosis. It most often occurs in children between the ages of 10 and 15, when puberty first takes effect and their bodies undergo rapid growth.
Severe cases of scoliosis can cause diminished lung capacity, which puts distinct pressure on the heart and limits physical activity.
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BACK EXTENSION
Lie face down on an exercise ball so that your stomach is on top of the ball and your toes are on the floor or mat. Cross your arms over your chest, or
hold them straight out in front of you. This is the starting position. Extend from the hips so that your back lifts up and your chest and head come up
from the ball. Hold this position for five seconds and then return to your starting position to complete one rep. Do two sets of 10 to 15 reps to
strengthen your lower back and hips. For additional resistance, grasp a weight plate and cross your arms over your chest to hold it securely as you
perform the movement.
UPRIGHT ROW
Choose a weight that will challenge you but make sure it isn't too heavy for you to perform the move with proper form. Stand with your feet shoulderwidth distance apart and hold a dumbbell in each hand in an overhand position. Let the weights hang down in front of you with your palms facing your
thighs. This is the starting position. Slowly pull the weights up so that your elbows move out to the sides and your hands are level with your shoulders.
Return to the starting position to complete one rep. Do two sets of 10 to 12 reps to strengthen your shoulders and upper back.
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SIDE STRETCH
Stand with your feet about shoulder-width apart and your hands by your side. Reach up with the hand on your tight side and cross your arm over the
top of your head. Bend your waist toward the side opposite your tight muscles to rotate your shoulder blade outward during the stretch. Hold this
position for about five seconds and relax. Repeat as directed by your doctor.
CAT STRETCH
Begin this exercise by getting down on your hands and knees in a crawling position with your hands directly under your shoulders and your knees
directly under your hips. Arch your back up as far as you can to rotate your shoulder blades outward while stretching your spine. Hold this position for
about five seconds. Reverse the motion to arch your back down. Hold this position for about five seconds and repeat.
Lie down on your stomach with your arms by your sides and your head turned toward the side. Use the muscles of your back to lift your head and
shoulders off the floor or bed about 6 inches. While in this position pinch your shoulder blades together. Hold this stretch for about five seconds. Use a
slow and controlled motion to lower your head and shoulders to return to the starting position. Repeat.
HEAD-TO-KNEE POSE
This stretch encourages the paraspinal muscles to elongate and take on the same shape as their counterparts on the opposite side of the spine. To
perform the stretch, sit on an exercise mat or exercise ball and straighten your legs. Slowly bring your head to the knee that is opposite of your
concave side. Try to elongate your back and spine as your upper body leans forward. Bring your head as far forward as you can without force. Stop
immediately if you feel any discomfort.
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LUMBAR ROTATIONS
Scoliosis often causes tight shoulder muscles and aches on one side of your body. Lumbar rotations help stretch and loosen those shoulder muscles,
along with your lower back muscles. Fold your arms across your chest and slowly rotate your upper body at the trunk to the left if you need to stretch
your right side. Rotate to the right if you need to stretch your left side. Begin with small rotation movements and build up in range. Control the rotation
and don't swing or rely on momentum. Twist 10 to 20 times, rest and repeat.
SIDE STRETCH
Stand up straight with feet shoulder-width apart. Bring the arm on your concave side up and over your head. You should feel a slight stretch in your
side and lower back. To enhance this stretch, gently and slowly bend away from your concave side. Place your other hand below your hip. Do not
bounce your upper body once you are leaning to the side. This can result in muscle tears. Instead, focus on bending as far as you can and holding
that stretch while deeply breathing. Hold the stretch for five seconds, release and repeat up to 10 times.
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STRETCHING EXERCISES
Perform asymmetrical stretching exercises to stretch the tight or concave side of your spine. Stretching helps correct posture or prevent worsening of
the postural abnormalities. Stretch your chest in a doorway or corner on the same side of the hump to open your chest, increase chest flexibility and
extend your spine to stand straighter. Do a Pilates mermaid stretch with a backwards rotation bias to oppose the forward rotation and flexion from the
rib hump. Sit with your legs criss-crossed or in a Z formation, with the hand opposite the hump resting on the floor. Lift the hand on the side of the
hump over your head, palm side up, making a long arc. Slowly rotate backward. Hold 20 to 30 seconds for three to five times. Do this stretch three to
five times daily to gain better flexibility.
PELVIC TILT
Began this exercise on your back with your knees bent and feet on the floor. Exhale as you tighten your abs and glutes and slowly pull your pelvis off
the floor, up into a small crunching motion. Hold the position for an inhale, then exhale to return to starting position. Repeat for 10 repetitions. As you
build strength into your back and pelvic floor muscles, try holding the top position for up to five breaths.
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LOWER-BODY TONER
This Pilates-based exercise is suggested for scoliosis patients by physical therapist Suzanne Martin. Lie on a mat in tabletop position, back pressed
flat against the floor and hips and knees at 90 degrees. Tilt your pelvis up, clinching the muscles in your groin and buttocks. Exhale as you straighten
your legs, pointing your toes toward the ceiling for a slow four count. Inhale as you squeeze your legs together and bring them back into tabletop for a
four count.
TOE TAPS
Stay in tabletop to perform toe taps. Inhale and lower your right leg until you begin to feel tension in your abdomen, making sure your back stays
pressed flat into your mat. Exhale as you use your abs to pull your leg back into tabletop. Repeat on your left side and continue to alternate legs to
complete 10 repetitions on each side. Although your range of motion will improve, only move your legs a few inches to keep your spine in proper
alignment.
ALTERNATING EXTENSIONS
Lie on a stability ball, face down with the ball under your hips, hands and feet on the floor supporting you. Exhale as you lift your right hand off the
ground and bring it up to shoulder height, at the same time lifting your left leg. Hold for an inhale, then exhale and return to starting position. Repeat
on the next exhale with your left arm and right leg. Continue alternating until you have completed 10 repetitions on each side.
YOGA
Yoga promotes flexibility, supports proper structural alignment of the spine and strengthens your muscles and connective tissue. It combines postures
and breathing techniques to allow more oxygen to flow throughout the body. Typically, even if you have had your spinal vertebrae fused by surgery,
you can perform some of beginner yoga poses. According to a study published in the "European Spine Journal" in 2010, individuals with scoliosis who
practiced yoga had significantly less degeneration of spinal discs than those who did not. Poses to consider include cobra, cow, downward facing dog
and child's pose.
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TAI CHI
Tai Chi incorporates slow, gentle movements to reduce stress and improve well-being. Practicing tai chi may decrease chronic pain and improve
muscle strength, flexibility and balance. A greater sense of body awareness may also be achieved. Elderly individuals who regularly practiced tai chi
experienced increased spinal flexibility and overall health fitness, according to research published in 1998 in "Medicine & Science in Sports &
Exercise."
PHYSICAL THERAPY
A licensed physical therapist can create a custom exercise plan to meet your individual needs to perform at home. Dr. David Hunt of Elevate Physical
Therapy in Orem, Utah, recommends exercises that focus on the back, abdominals, gluteus maximus, and shoulders to improve posture and develop
greater tolerance to the effects of gravity. Exercises for degenerative scoliosis should concentrate on stretching tight areas and strengthening weak
muscles. Hunt has found exercise beneficial in reducing pain due to endorphin release, improved stability and increased self-confidence in completing
daily activities. He suggests starting with simple exercises that can be performed lying down and then progressing to standing or seated exercises.
Three exercises he considers to be of great value in managing degenerative scoliosis include the pelvic lift, also known as a bridge, front plank and a
seated row on an exercise ball.
BACK EXTENSIONS
It's essential to strengthen and stretch your back muscles in cases of degenerative scoliosis. Performing back exercises can support the proper
curvature of the spine, decrease back pain and creates balance between your back and abdominal muscles. Maintaining balance between these two
muscle groups may reduce injury risk.
CONSIDERATIONS
Make sure that the exercises you choose are appropriate and effective for your individual condition, and remember that exercise is not a replacement
for traditional scoliosis treatments. Each exercise needs to be performed properly to avoid aggravation of your condition.
SCOLIOSIS
Scoliosis is a spinal disorder that causes the spine to move and the ribs to become displaced. The disorder causes pain from the deviation of the
skeleton as well as from the internal organs becoming compressed. The sufferer will often walk in a strange, labored fashion. Hips, shoulders, gravity
and balance are influenced by the life-changing disease, according to Yoga Journal.
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POSTURES TO AVOID
All back-bending postures should be scrupulously avoided by sufferers of scoliosis, states personal trainer Christa Lehnert-Schroth. In addition to
intense back-bends such as wheel posture, smaller back-bending postures like cobra and half-moon must also be avoided because they place too
much pressure on the spine.
Positions that twist the spine are also off-limits. Spinal twists and triangle postures aren't recommended for those with irregular spines. A shoulder
stand should also be avoided since it puts too much weight on the spine.
MEDICAL ASSISTANCE
Talk with a physician before you or your clients start yoga or any new exercise or therapy. Scoliosis is a serious disease and a medical professional
should approve all aspects of its treatment. After your clients become comfortable with yoga, introduce them to a gentle class after discussing their
condition with the instructor.
PELVIC TILT
Begin by lying supine or backwards on a flat surface. Bend both knees, plant your feet on the ground and place both hands at your side. Ensure that
your shoulders remain flat against the floor. Contract your abdominal and gluteal muscles and gently press your lumbar spine or the lower region your
back into the floor. This should be a slow and controlled movement. At this apex of this tilt, hold for five seconds. Relax and slowly return your lower
back to its normal resting position. Perform one set of 10 repetitions, once daily to strengthen and stabilize the back as well as improve your range of
motion.
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LUMBAR ROTATION
Sit on a chair, bed or other sturdy surface and cross both arms across your chest as if you were giving yourself a hug. Begin a gentle side-to-side
rotation by turning your upper body first to the left and then to the right. Start this exercise using small movements and gradually rotate your body
further as you continue. Try to perform between 10 and 20 repetitions on each side.
PELVIC TILT
Lie down on your back with your legs bent at about a 45-degree angle and the soles of both feet on the floor. Tighten the muscles of your buttocks
and abdomen and try to press the small of your lower back into the floor. Hold this position for about 10 seconds and then relax. You can also perform
this exercise with your legs extended and your feet together.
Scoliosis is a condition wherein your spine exhibits sideways curvature in the upper back or the area between the upper and lower back. Symptoms
include pain and unevenness in your shoulders and waist. The cause of scoliosis is unknown, but the condition can be caused by cerebral palsy or
muscular dystrophy. Most scoliosis cases are mild and require no treatment. However, a back brace may be needed to prevent the condition from
worsening. Severe cases may require surgical treatment. While exercises will not stop scoliosis from worsening or occurring, they can help reduce the
curve angles in your spine while adding strength and flexibility. Always consult your doctor before implementing an exercise program for corrective or
therapeutic purposes.
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FEATURES
A routine of back-healthy activities should focus on improving posture and muscle balance, as well as coordination. Scoliosis causes one side of the
body to be chronically tight and shortened, while on the other side muscles are lengthened and in a constant stretched position. Exercises appropriate
for low back pain patients will also help you exercise safely and comfortably. Recommended activities include stretching exercises, swimming, walking
and yoga.
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TYPES
You should exercise aerobically for 30 minutes most days of the week at a minimum for good health. Find an activity that allows you to exercise
without pain. Walking, swimming, and water exercise classes or aqua jogging are good options in this category. Each of these has unique
advantages. Walking is a weight-bearing exercise good for bone density, while the water environment can remove some weight from overworked
muscles and allow more freedom of movement. You should also perform resistance training twice a week for good health and well-being. Flexibility
and range-of-motion exercises should be performed most days of the week along with your other exercise. Your scoliosis may dictate more stretching
on the tighter side of your body, to relieve and restore some balance to the muscles. Some yoga poses and/or Pilates exercises can be helpful for
either initial or ongoing resistance and flexibility exercise. Your back is unique and exercises that work for another person may not work for you.
YOGA SPECIFICS
Your yoga practice will focus on enhancing body awareness and balancing the use of your muscles through alignment. With scoliosis, what feels
aligned is often misaligned, and what feels misaligned is often balanced alignment, according to Elise Miller, M.A., instructor in Therapeutic Recreation
from the University of North Carolina and a Senior Certified Iyengar Yoga teacher. Miller has successfully used yoga to reduce the effects of her own
scoliosis. She suggests poses with rotation to derotate the spine and inversions to place chronically tight muscles on traction, along with traditional
balancing poses for centering.
PILATES
Pilates puts a major emphasis on balancing the muscular structure which, in turn, allows more focus on joint stability and mobility, and freedom of
movement. Specifically, it addresses your scoliosis-related postural problems, increases core strength, helps prevent injuries and enhances functional
fitness as a whole. Pilates can be done on a floor mat or on equipment, and both options improve balance, coordination and circulation, heighten body
awareness, and are low-impact on the joints. Find a qualified instructor who can make exercise choices for you based on your spine's needs rather
than enter a large group class where you won't get the attention you need.
CONSIDERATIONS
Exercise is one option for nonsurgical treatment for scoliosis. However, there is no evidence that exercise therapy will change your health status
compared to no treatments. You may, however, have improvement in your pain scores. Those with moderate symptoms related to scoliosis,
compared to those with severe symptoms, stand the better chance for improvements overall in decreases of pain.
WARNING
Check with your doctor before beginning any exercise program. Explore exercise options to find one that doesn't hurt. Any mild discomfort felt at the
start of exercises should disappear as muscles become stronger. If pain is more than mild and lasts more than 15 minutes during exercise, stop
exercising and contact your doctor.
SPINE EXTENSION
Spine extension is an exercise recommended by Kaiser Permanente. Lie on your stomach and place both arms by your sides with the palms facing
down. Create a tunnel underneath your abdomen by tilting your pelvis. Lift your head, shoulders and arms 6 inches away from the floor by pinching
your shoulder blades together. Hold this position for five seconds and repeat this exercise 10 times, once daily.
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SIDE STRETCH
Enter this stretch by standing with both feet shoulder-width apart. Bring your right hand overhead and bend to the left side of your body. Hold this
position for five seconds and return to the starting position. Repeat this stretch on the opposite side of your body. Perform 10 alternating side stretches
three times daily.
ROTATIONAL STRETCH
Sit on the floor. Bend both knees and bring your feet towards your torso. Place your right shin over your left shin and sit "Indian style." Place both
hands behind your head and begin to rotate your torso from side to side. As you rotate from side to side, try to touch your opposite knee with your
elbow. Hold each side rotation for five seconds and perform 10 alternating side rotations once or twice daily.
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CRISS-CROSS STRETCH
You can assist the scoliosis patient with this exercise by helping her deepen the stretch. Start by having your patient's legs crossed over each other.
Instruct her to lean over her legs, trying to touch her head to the floor. Stand behind her, pressing the lower back to deepen the stretch. Hold this
position for 10 to 15 seconds. You can place your other hand on her upper back for additional support.
SPINE EXTENSION
The spine extension exercises stretch tight muscles in the back and chest that can result from scoliosis. Have the person lie on her stomach with her
palms facing down. Press on her lower back to help her tilt her pelvis, stretching the lower back. Stand over her, and pull back on her shoulders to
help her lift her shoulders and chest off the ground. Hold this position for 10 to 15 seconds, then lower the chest back to the ground. Repeat this
exercise three to four times.
EFFECTS
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, exercise cannot stop or reverse the progression of scoliosis.
However, sustaining strong bones and muscles is still important. The painful, uncomfortable symptoms associated with scoliosis often limit the
physical activity and quality of life of some scoliosis sufferers. Regular exercise can help control scoliosis pain and allow you to function more freely.
This is especially true if your scoliosis is caused by muscle spasms or inflammation. Moderate- and high-intensity exercises can even help promote
improved lung function for scoliosis sufferers plagued by breathing difficulties.
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TYPES
The National Institute of Arthritis and Musculoskeletal and Skin Diseases advises scoliosis sufferers to perform exercises designed to promote bone
and muscle strength. Examples include walking, running, jogging and weight-bearing exercises. A brisk walk is a great low-intensity exercise that gets
you moving without wearing you out. Walking is also a good choice if you have severe pain and cannot handle more strenuous exercises. Running
and jogging are good ways to get a higher-intensity workout that strengthens and tones your body. Strength-training activities like lifting weights helps
to strengthen your bones and muscles. Scoliosis tends to encourage the muscles to tense and tighten. Stretching is an effective way to help
discourage muscle tightening and promote better flexibility.
CONSIDERATIONS
While exercising will not reverse scoliosis, staying sedentary for too long may make your scoliosis symptoms worse. Failing to get enough regular
exercise can make your muscles weak and your bones less dense. Exercise is also an important part of maintaining a healthy weight. Being
significantly overweight can put unnecessary pressure on the spine, which can cause problems if you have severe scoliosis.
WARNING
Keep in mind that exercise is not a substitute for traditional scoliosis treatments. Adults and children with scoliosis should have regular checkups to
monitor the progress of their condition. If your doctor recommends wearing a back brace, be sure to wear the brace for the entire length of time that
your doctor has recommended. Failing to follow your doctor's instructions may cause your condition to get worse.
FACTS
Scoliosis involves a curvature of the spinal column that can result in body misalignment, pain and potential injury. Schroth scoliosis exercises were
originally developed by physical therapist Katherine Schroth (1894-1985), the founder of the Schroth Method, according to Schroth.org. After
correcting her own scoliosis in 1921, Katherine started sharing information with other scoliosis patients, resulting in a 50-year career helping more
than 10,000 patients.
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PELVIS MOVEMENT
Schroth scoliosis exercises consider a properly aligned pelvis the keystone to treatment, according to Schroth.org. A misaligned, or tilted and rotated,
pelvis results in an unnatural spine position that encourages spinal deterioration. Pulling the pelvis back in line can be a beneficial Schroth scoliosis
exercise. Place a horizontal wall bar against a wall, at door-top height. A wall bar is similar to an upright ladder that is securely fastened to a wall.
Stand with your left side against the bar and lift your left arm overhead to hold onto the bar. Keep your right hand free. While breathing deeply, gently
rotate your spinal column and pelvis in the opposite direction of your curvature. Hold this position for 10 seconds. Slowly release your grip from the bar
and return to the standing position. Relax 10 seconds. Repeat this exercise five times.
BREATHING
Breathing properly plays an essential role in Schroth scoliois exercises. Many times, scoliosis causes collapsed ribs and hinders breathing.
Lengthening and widening the rib area can help improve lung capacity, fill the concave side, firm surrounding muscles, return twisted vertebrae to
proper position, reverse improper pelvic positioning and elongate the spine, according to Schroth.org. Stand facing a wall bar. Lift both hands
overhead and grab the top of the bar. Breathe in deeply and hold three seconds. Slowly exhale while returning to the original position. Relax 10
seconds. Repeat this exercise three times.
BENCH TILT
Improve your scoliosis by doing a Schroth scoliosis exercise that lengthens your neck and spine, according to spineharmony.com. Stand with your left
side perpendicular to a bench, feet shoulder-width apart. Hold onto the bench with your left hand. Slowly tilt your body to the left, gently bending your
elbow as you distribute weight between left arm and leg. Place your right arm against your right side. Lift your right foot from the floor and point your
toe up. Slowly lift your right arm out to the side to shoulder level. Rotate your arm so your palm faces upward. Place weight onto your left arm, gently
straightening your elbow while raising your left shoulder. Gently tilt your neck to left, which lengthens it. Remember to breathe deeply throughout this
exercise. Hold this position for 10 seconds. Slowly return to the standing position. Relax 10 seconds. Repeat this exercise five times.
Scoliosis Exercises
A few different exercises performed by one patient may help readers to visualize how Schroth exercises are applied in an individual case of scoliosis.
Figure 1
The goal of these and other Schroth scoliosis exercises is to practice moving the body out of its unbalanced state, past the longitudinal axis towards the opposite side, until the
brain is correctly reprogrammed and the patient is able to sit and stand straight upright..
In Figure 1 (above) and Figure 2 (right), we can clearly see several abnormal shifts that must be corrected.
Sophie's torso has shifted laterally. Her left hip has shifted out to the left, and the rib hump under her right
shoulder has dropped. At the same time these two segments are twisted towards the rear.
In other words, the patient must practice the opposite of the positions that the body has pathologically
adopted.
The patient must breathe air into these from within, so that they become firm and tough in order effortlessly
to carry the sections above them in the correction.
Figure 2
To reverse the defects, Sophie must practice overcorrecting the laterally-shifted sections
beyond
the
midline.
This overcorrection can best be achieved by hanging sideways on wall bars (see Figure 3,
left,
and
Fig.
187
in
the
book).
In comparison to Figure 1, this wall bar exercise will widen the collapsed ribs below the rib
hump, in addition to reversing her faulty pelvic position.
Figure 4 at right shows a good starting position for correcting faulty body positions: fixed pelvis, bent-knee
position, and fixed hand position. It is important that the hands are on the same level, for then the shoulder girdle
remains
horizontal.
Sophie should keep her hands wide apart, which favors breathing in the upper chest. The horizontal bar above is
affixed with rubber straps, which allow some elasticity in the exercise. (See also Fig. 300 in the book.) The right
hip
is
twisted
slightly
backward
by
a
cushion
under
the
right
knee.
A diagonal pull with the right hip causes the weak spot under the rib hump to open, along with the left, concave
side.
Also visible in Figure 5 (left): Isometric stabilization exercises can be built into this exercise
so that the result of the exercise can finally achieve and hold proper form.
Here the patient could, for instance, pull the cane backwards, or attempt to "pull it apart" or
to press the ends together -- always with arms placed wide apart.
During such forceful exercises the patient must exhale to avoid compression on the larynx.
In Figure 6 (right), the hand on the rib-hump side grasps a bar one higher up in order to derotate the
shoulder girdle, which must move back on this side although the rib hump itself must simultaneously
move forward. (See also Figure 2, above.)
This is a countermovement, which must be trained partly with the help of a therapist and partly alone
while monitoring oneself between two mirrors.
Manual coaching by the therapist helps the patient to find the necessary feeling in the body for the desired
exercises.
Caution: Here, we should add that the hand on the rib hump side must not always grip higher. It depends upon the position of the upper body. If the torso is positioned
vertically, gripping higher means cranially, which would move the shoulder girdle out of horizontal alignment. If the upper body is horizontal, gripping higher moves the arm
and the shoulder girdle of this side backwards. (See Fig. 84 in the book.)
It is similar with leg and hip position. In Figure 6 (above), Sophie kneels with a
cushion (not visible in the photo) under her right knee. This moves her right hip back
in relation to the rib hump, which must move forward. (See Fig. 80 in the book.)
When the patient is standing, there must be no cushion under this foot, since it would
move the hips out of horizontal. Even while seated, no cushion must be placed under
the pelvis on the rib hump side, since it would further compress the narrowed spot
under the rib hump.
Figure 8 (right) demonstrates how the body can be moved into a completely different position.
The right leg hangs downward, and the weak spot under the rib hump widens.
The patient pushes her right hip back with her hand, and thus creates a firm basis for the forward leveraging of
the right rib hump.
The therapist stabilizes the patient somewhat, to help hold her in position to apply the various rotational
breathing movements.
(See Part B in the book.)
In Figure 9 (left), the patient fixes her extended right leg, in a plane with the torso,
to offer better support.
With her hands the therapist widens the narrow spot on the right side to allow air
to flow into it. (See also Fig. 107 in the book.)
"From the very beginning of Schroth treatment I experienced a complete rethinking in my head. Everything developed positively, like a miracle. I live well now. I even got
taller, so that my thick back is scarcely noticed when I am dressed. I am much stronger and more self-confident, and can breathe again. I know how I need to position myself
while asleep. I did not know these things before.
"I use two corrective cushions at night, for my left hip and the left shoulder girdle. Even when watching TV, I sit upright and prop my lower arm on the arm of the chair.
"I practice exercising daily at my wall bars. I hang out the curve or practice the Andreaskreuz exercise and do other strength training exercises.
"I am so grateful to Frau [Katharina] Schroth and Frau Lehnert and the personnel of the clinic. I was so unhappy that I almost took my own life. Now I am content and full of
life.
"It is the same story with many thousands of other people, all of whom are glad that they found out about this clinic. If it did not help, we would not come back. It is hard
work. I, for one, spend my vacations at the clinic and have nothing but positive things to say about it."
[The original German-language conversation between Sophie and Christa Lehnert-Schroth was translated for this website.]
Bending backwards
Bending sideways
2) AVOID ALL ROTATIONS OF THE SHOULDER GIRDLE AND RIB CAGE AGAINST THE PELVIC GIRDLE
The central segment, the rib hump, is enlarged as it rotates backwards into the existing curvature, regardless of whether the rotation is to the left or right side.
Spinal Twist - Ardha Matsyendrasana (photos in sidebar at left)
This exercise is excellent for straight, normal backs. In it, the internal organs are squeezed, that is, freed of waste.
However, people with scoliosis should absolutely avoid the Spinal Twist. A scoliotic body usually has three or four contortions (counter-rotations) between the pelvis, rib cage, and shoulder
girdle. These are exacerbated by twisting the shoulder girdle against the pelvic girdle while the middle section, the rib cage, is ignored.
That middle section is precisely where the prominent rib hump is located, and on the other side the rib valley. Whether the torso is twisted left or right, the rib hump and the rib valley will
increase. If you twist so far that you can hear your spine crack, that is a sign that the spinal rib joints are moving further into an abnormally twisted state. It does no good to do this movement
once to the right and once to the left: it is counterproductive in both cases.
Triangle - Trikonasana
To be completely avoided in scoliosis, because here the shoulder girdle is twisted against the pelvic girdle and the middle section (which thereby creates a rib hump) must follow after the more
comfortable side.
BAR STRETCH
This exercise can be performed while in front of a dance bar or other straight railing -- the bar should be stable enough to support your body weight.
Hold on to the bar with your hands shoulder width apart. Lean forward at the hips, creating a 90-degree angle with your torso and your legs. Keep
your head aligned with your arms, looking down at the ground. Feel the pull in your spine as it helps strengthen tense or tightened back muscles. Hold
this position for 10 to 15 seconds, then release the stretch. Repeat two to three times. You can lift your heels off the ground to rise on the balls of your
feet and stretch the backs of the legs as well.
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SIDE STRETCH
Stretching your sides can help relieve pressure that your spinal curve puts on your body. Stand with your feet shoulder width apart and place your
hands on your hips. Lift your right arm over your head, reaching toward the wall to the left of you. You should feel a stretch in the spine, side and side
of the right arm. Hold this position for 10 to 15 seconds, then release the stretch. Repeat to stretch the left side, reaching your left arm toward the right
wall. Return to the starting position and repeat 10 times on each side. Repeat this exercise three times throughout the day.
CAT STRETCH
This exercise stretches tense shoulders and lower back muscles. Start on all fours with your knees hip width apart and your arms shoulder width
apart. Lift your back upward, creating a C-curve with your spine, much like an angry cat. Breathe deeply as you feel the stretch in your shoulders and
lower back. Hold this position for 10 seconds. Now move your stomach down, creating a U-shape with your body. Hold this position for 10 seconds as
well. Repeat five times, trying to arch your back slightly higher and lower with each successive exercise.
CROSSED-LEG STRETCH
This exercise stretches the hips and lower back. Begin by sitting on the floor and crossing one leg over the other. Curve your back over, reaching your
forehead toward the floor. Touch the floor if you are able. If you are not, however, continue to reach toward the floor, holding your position for 10 to 15
seconds. Release the stretch and straighten your back. Repeat two to three times.
Check in with your doctor at regular intervals to ensure that the curvature of your spine has not worsened. Pay attention to how your back feels
during the workout. If you experience pain in your back or tingling and numbness in your arms or legs, stop immediately.
Scoliosis brace
REFERENCES
MayoClinic.com: Scoliosis
PubMed Health: Scoliosis
KidsHealth: Scoliosis
University of Maryland Medical Center: Scoliosis Risk Factors
Photo Credit jeans guy standing image by Kostyantyn Ivanyshen from Fotolia.com
Scoliosis is a sideways curvature of the spine that occurs most often during the growth spurt just before puberty. Symptoms include low pack pain,
fatigue, and uneven shoulders. Diet and exercise can help those with scoliosis lead a healthy and long life. It is important to first discuss nutrition and
an exercise program with your physician.
VITAMIN D
Scoliosis directly involves the development of the spine and bones. Vitamin D works with calcium in your body to help build and maintain strong
bones. It can also regulate the immune system and cells, which often break down due to scoliosis. If you suffer from scoliosis, eat foods that contain
vitamin D and calcium including fortified cereal and milk, fatty fish like salmon, and eggs. You can also get vitamin D from sun exposure and
supplements. If you choose to take vitamin D, aim for 200 to 400 IUs and discuss supplementation first with your doctor.
VITAMIN E
Vitamin E is a fat-soluble vitamin that acts as an antioxidant. Antioxidants are substances that destroy free radicals, which are harmful compounds in
the body that damage DNA. It's important for a person with scoliosis to be able to fight free radicals as the condition can cause fatigue, which weakens
the immune system. Eggs, nuts, dark leafy vegetables, avocados and asparagus contain vitamin E. You may also take Vitamin E in a supplement
form, but dosage should first be discussed with your physician.
SIDE STRETCH
General exercise or participating in sports can improve the overall health and well-being of patients suffering from scoliosis. The side stretch can help
bring alignment and relieve tension related to the curvature of the spine. Begin with your feet shoulder and hip-width apart. Then reach up with the
arm on your right side. Slowly bend over to the side, away from the tight muscles. When you are finished, repeat on the left side. Do this exercise 10
times and up to three times a day.
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Step 2
Practice yoga poses, especially those that focus on your spine. Yoga postures help align your entire body as well as provide strength and flexibility to
the musculature supporting your back, states Iyengar yoga instructor and California Yoga Center director Elise Miller. Extended puppy pose, for
example, stretches and elongates your spine, helping to decompress your vertebrae. Twisting poses, such as triangle or chair twist, allow your body to
move opposite the curve caused by your scoliosis, helping to realign and balance your torso. Backbending poses not only strengthen your core
muscles but also help counteract misalignments in your spine.
Step 3
Stretch the muscles of your lower body. The muscular imbalance due to scoliosis often results in tight hamstring muscles, and tight hamstring muscles
may cause a further shift in your posture. Additionally, a misaligned spine may lead to compressed nerves in your back or lower extremities, causing
pain. Exercises to stretch your back and leg muscles help relieve this discomfort. Stretching exercises also help restore flexibility to your lower body,
allowing your posture to improve. Yoga postures, such as reclining heel-to-toe pose, and forward bends focus on stretching the muscles of your legs
and back.
Step 4
Stretch your pectorals, or chest muscles. Stretching these muscles is especially helpful if you have kyphosis, or hunched shoulders. This condition
may occur when you have an imbalance between the muscles of your chest and upper back. Reclining backbends or passive resistance, in which you
use a wall or a partner to stretch your arms behind you, stretches your pectoral muscles and helps restore muscular balance to your upper body.
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Exercise consistently to maintain your muscular strength. Consume a healthy diet with sufficient calcium and vitamin D to help prevent
osteoporosis. Maintain a healthy weight to minimize back strain.
Avoid exercises that cause you pain. Report any new or worsening pain to your health care provider.
Exercise mat
Lie flat on the ground and raise your knees, keeping your feet flat on the ground; this is similar to the lower body positioning needed to perform a situp. Extend both arms straight behind you and tilt your pelvis, increasing the curve of the small of your back. Slowly raise the upper body in a sit-up
motion, leading with the arms and keeping the elbows straight. Continue sitting up until the fingers extend toward the knees and touch your kneecaps.
Once you touch the knees, slowly roll back toward the ground; release the tilt in your pelvis when you are flat on the ground. Repeat this five times.
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BACK-STRENGTHENING STRETCH
Sit in a chair with your feet flat on the ground and knees bent at a 45-degree angle. Place your hands behind your head and lead forward, pulling your
head and upper body toward your legs and knees. Your stomach should press onto your thighs. You can repeat this stretch multiple times, but as you
come up from pressing the head and shoulders into the knees and below them, lift only the head and shoulders, maintaining the bent angle created at
the hips.
BACKGROUND
Scoliosis remains a mystery to medical professionals, who have not uncovered any reasoning behind who or why anyone develops this spinal
abnormality. Doctor also cannot predict how the condition will progress in an individual. Most people with scoliosis do not require treatment. It is
known, however, that more females develop advanced curvatures requiring treatment, according to the National Scoliosis Foundation. On average,
onset of scoliosis occurs in adolescents between 10 and 15 years old.
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BENEFITS OF EXERCISE
Scoliosis exercise therapy provides benefits for the entire body. Scoliosis can result in decreased respiratory functioning since it can diminish lung
capacity and increase heart pressure, according to the National Scoliosis Foundation. Therapy can help increase lung and breathing capacity through
stretching and strengthening exercises. Posture and back support will benefit via exercises that strengthen abdominal and back muscles, according to
iScoliosis.com. Therapy can also relieve pain, improve quality of life, foster a positive mental outlook and increase self-esteem.
YOGA
A branch of Hatha yoga known as Iyengar concentrates on special physical concerns affecting body alignment. Iyengar yoga emphasizes postural
alignment, which is the focal point of scoliosis, according to the National Scoliosis Foundation. The ancient yoga practice combines mental, spiritual
and physical realms while improving balance awareness, a concern affecting scoliosis patients. Yoga postures can improve muscle strength, flexibility
and mental outlook by promoting a calm mind, improve breathing and detoxifying the body.
WATER-BASED
Water exercise, known as water therapy, can be very beneficial as part of scoliosis exercise therapy. Many exercises done on land can be painful and
uncomfortable for scoliosis patients. Water alleviates this by encouraging movement, according to the University of Washington Medical Center. In
addition, exercising in water is easy on the joints. Water provides a natural resistance, making strengthening exercises easier to perform, and warm
water allows your muscles to relax.
WARNING
Exercise therapy varies according to degree of severity, medical condition, overall health level and current level of activity. As with any exercise
program, remember to start out slow and gradually increase your repetitions and time. Avoid sudden movements, lift proper weight amounts and wear
appropriate attire to prevent injury, according to the American Heart Association. Drinking plenty of water will prevent dehydration and illness.
EXTENSIONS
Extensions are low-impact exercises, but they can get your body warm and loose for more potent workouts. To perform leg and arm extensions,
straddle a stability ball with your hips and raise your left hand and right leg up simultaneously, then switch to the alternate hand and leg. Do three sets
of 10, making sure to give your body recovery time between sets.
For back extensions, kneel on the floor with your stomach on top of the ball. Raise up until your back is parallel with the ground, then raise your arms
out so to the sides so they too are parallel with the ground. Hold the position for five seconds and repeat 10 times.
RAISES
The triceps raise should be done with the aid of a stability ball and comfortable hand weights. Sit on the ball with your feet flat on the ground. Take a
weight in your left hand, drop the hand behind your head and use your right hand to keep the your left elbow next to your head. Using your elbow joint
as a pivot, lift your right hand above your head while squeezing the back of your arm. Lower the arm slowly back down. Repeat three sets then switch
arms.
For standing raises,start with your arms in front of you, hands facing your legs and weights in hand. Raise your arms straight up your body to a point
where your elbows are slightly above your hands. Lower the weights slowly back to the ground, pausing at the bottom. Make sure to keep your spine
straight while lowering the weights, fighting the natural tendency to lean forward. Repeat for three sets.
ROWS
The upright row requires hand weights and is done from a standing position. Start with your arms in front of you, hands facing your legs and weights in
hand. Raise your arms straight up your body to a point where your elbows are slightly above your hands. Lower the weights slowly back to the ground,
pausing at the bottom. Make sure to keep your spine straight while lowering the weights, fighting the natural tendency to lean forward. Repeat for
three sets.
To perform the one-arm row, lean on a stability ball with your right hand and take a heavier hand weight in your left hand. Keep your back flat and
move your arm up with your elbow staying bent and pointed toward the ceiling. The motion should resemble that of starting a pull-string lawn mower.
When your elbow is at the top of the motion, squeeze your shoulder blades together, then release. Do three sets.
THORACIC CORRECTION
The thoracic correction exercise corrects the "thoracic valley" or sideways curve in the mid-back. Lie on your side with a pillow or cushion under the
space between the bottom of your rib cage and the top of your hip. Keep your bottom leg bent and your bottom arm folded under your head. Extend
your top leg straight, so that it rests on top of your bottom leg, and extend your top arm overhead, so that your hand rests on the floor. Tilt your pelvis
back, extend your chest forward and stretch your extended arm and leg away from each other. Breathe normally and hold for up to 20 seconds.
Repeat twice and switch to the other side.
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SIGNIFICANCE
Severe scoliosis can lead to disabilities and reduced physical functions. Exercise can help to keep your other muscles strengthened to compensate for
any lack of physical activity you can do because of the spinal curvature.
TYPES
Girls who develop scoliosis are at a higher risk of developing osteoporosis early in life than their peers. Osteoporosis is a condition that causes weak
bones that can break easily. Exercises to increase bone density include weight-bearing activities such as running, soccer, gymnastics and walking.
Boys and girls with scoliosis who participate in team sports also tend to develop a healthier self-image and avoid depression, according to the National
Institute of Arthritis and Musculoskeletal and Skin Diseases.
MISCONCEPTION
Many adults who develop scoliosis later in life or as the result of a surgical procedure develop a fear of performing certain exercises thinking it could
exacerbate their spinal cord damage. Exercise or physical activity cannot affect the non-fused vertebrae in your back. If you've had any surgery to
fuse vertebrae for corrective purposes, exercises will not harm those either.
CAUTION
If you have had spinal fusion surgery and have only one or two movable vertebrae below the fusion site, you may need to be careful while twisting or
lifting heavy objects. The primary reason you need to avoid excessive twisting in the flexible spinal parts is to avoid any additional degeneration that
will limit your mobility. Most sports and common exercises such as walking, running, cycling and swimming are acceptable and healthy for you.
BENEFITS
In addition to weight control and general feelings of well-being, there are a number of benefits you can receive from exercising if you have scoliosis.
Exercise can help you relieve pain and alleviate joint stiffness. It can help you build muscles in your core, legs and arms to take pressure off your
weakened spinal cord. You can avoid atrophy and increase cardiovascular fitness through regular exercise routines.
The angled wall stretch lengthens your spine as well as opens your shoulders to create balance in the muscles of your upper back and help
counteract scoliosis. Additionally, standing poses strengthen your lower body, allowing your legs rather than your back to carry the bulk of your weight,
states certified Iyengar yoga instructor Elise Browning Miller. Stand a few feet away from a wall with your feet hip-distance apart. Lean forward to
place your hands on the wall shoulder-width apart. The goal is to create a right angle between your torso and your legs, with your hands pressed
against the wall at the level of your hips. However, you may need to begin with your hands on the wall at shoulder level until your spine and shoulder
flexibility allows your upper body to align parallel with the floor. Plant your feet firmly as you push into the wall with your hands to feel the stretch
through your shoulders and upper back.
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SEATED TWIST
Spinal twisting exercises help to reverse the abnormal curvature in your spine due to scoliosis. The rotation of the twist provides a counterbalance to
your misaligned vertebrae, helping to keep your body in its correct posture. Sit up tall on a sturdy chair with your left side facing the chair back.
Keeping your feet flat on the floor, grasp the back of the chair with your hands. Pushing with your left hand, gently twist your torso as far to the left as
is comfortable. Squeeze your shoulder blades together behind you as you keep your spine lengthened. With each exhalation, deepen your twist. After
several moments, switch sides and repeat.
HAMSTRING STRETCH
Tight hamstrings contribute to poor posture by decreasing mobility and flexibility in your back, hips and legs. Hamstring stretches are especially helpful
in alleviating the problem of uneven hips often associated with scoliosis, reports "Yoga Journal." Lie on your back on an exercise mat. Loop a yoga
strap or resistance band around the ball of your right foot, holding the ends of the strap in your hands. Keeping your left leg flat on the floor, gently
extend your right leg up and overhead. Pause when you feel tightness in your hamstring. Allow your muscles to relax and then use the strap to gently
deepen the stretch a bit further. For variety, slowly extend your leg over the right side and then over to the left side. After thoroughly stretching your
right hamstring, repeat with your left leg.