Treating scoliosis early is the key to preventing expensive and invasive treatments. The most common exercises to help treat scoliosis are stretches that improve posture and back strength. Utilizing yoga poses and methods designed specifically for scoliosis, you can improve your posture with the right activity. Find out what you should be doing for mild scoliosis.
Cat/Cow Pose
Align your spine with this popular yoga pose that helps loosen back muscles. Begin on your hands and knees with your wrists beneath your shoulders and knees lined up with your hips. This should also line up your hand and knees.
Start with your back flat, which is known as the table pose. Next, drop your belly and lift your head to the sky while pressing your chest out. You’ll feel a stretch in your back as your upper spine curves in and your lower spine pushes out in cow pose. Next, maneuver into the cat pose by flexing your spine in the opposite direction so that it arches. Tuck your chin to your chest, and press your spine to the sky.
Plank
One of the best ways to build core strength is with plank exercises. While on hands and knees, extend your legs behind you, and balance on your toes. Your upper body should balance on your hands or elbows. Hold a plank pose for up to a minute; it takes practice to hold the position for long. Engage the muscles in your back, legs, arms, and abs when you try this exercise.
Pelvic Tilts
Pelvic tilts build lower back strength. Lie on the ground with your back as flat as possible. Activate your back and buttocks to tilt your pelvis forward slightly. Hold the position for a few seconds at a time, and repeat throughout the day.
Spinal Twists
Several types of spinal twists may help loosen your back and improve your posture. Start by sitting up straight with your legs crossed or stretched out in front of you. Reach one arm to the opposite side of your body, and use it to twist your body gently. Repeat with the other arm.
Try a similar stretch while lying down. With your back flat, lift your legs in the air and bring them to one side of the body. You should feel a stretch on the opposite side of your body. Increase the stretch by extending your arm to the side on which you feel the stretch.
Schroth Therapy Exercises
If you or your child has scoliosis, you may wish to meet with a physical therapist who specializes in your condition. Trained therapists teach the Schroth Method so that patients can manage their back pain and improve posture on their own. It’s a targeted treatment designed to increase strength in the abs, legs, and back muscles, making it one of the best ways to treat childhood scoliosis without surgery. Each patient’s exercise plan may look different.
Scoliosis is a common condition that many people live with their entire lives. If you start treating it early, you can avoid invasive procedures. The most common exercises to help treat scoliosis are the Schroth Method and various stretches that promote good posture. Improve your back strength and alignment with these exercises.
