A condition that results in sideways curvature of the spine is known as scoliosis. Many functional Scoliosis Stretching Exercises can be done to improve this condition and might also help you to get back to normal.
When you notice that you are having trouble walking, have shortness of breath, difficulty standing straight, numb your legs, bump in the lower back, etc., then it may be the right time for scoliosis exercises to straighten the spine. Scoliosis Stretching exercises are best for this purpose.
How to fix scoliosis naturally
In some cases, specific exercises, as well as stretches, can help to eliminate the chances of surgery for scoliosis. It is better to speak to doctors or physical therapists and ask about stretching exercises that might be best for you.
The stretching routine you chose also depends upon the scoliosis curve’s location. Lumbar scoliosis exercises mainly focus on lower back exercise, whereas thoracic scoliosis exercises specifically focus on shoulder exercise.
Here are the best ten scoliosis exercises to straighten the spine with pictures:
1. Pelvic Tilts
It is a Scoliosis stretching exercise in which tight muscles of the lower back and hips are stretched. This exercise is very easy to do. You need to lie on your back on the floor with bent knees. Tighten the muscles of your stomach. Hold your muscles for 5 seconds, then continue breathing normally.
2. Leg and arm raise
Through this exercise, people can straighten their back with the help of arm and leg raises. You need to lie on the ground on your front body, keep your legs straight and extend your arms above your head. Raise only one arm for two seconds and then keep it on the ground. Repeat this exercise simultaneously with both your arms and legs.
It is a stretchable yoga pose that will help your spine be flexible and free from pain. Make sure your back is level and your head and neck comfortable. Breathe slowly and deeply. Draw the muscles of your abdomen in and up. Exhale while releasing the muscles by letting the belly fall by lifting the head in the upper direction (towards the ceiling).
4. Lattissimus Dorsi
This Scoliosis stretching exercise is very effective for scoliosis. You need to stand straight while keeping your knees a little bent. With the help of your left hand, grab the wrist of your right hand over your head. Bend slowly and slightly on the left side to feel the stretch on the right side and vice versa. Repeat this exercise on both sides.
5. Abdominal press
This can reduce stress on your back. Keep your knees bent while lying on the ground. Raise your lower legs in 90o while keeping your arms at rest as it is a static exercise.
6. Practice good stretching posture
Stand straight on your feet while keeping your back straight. Take your arms above your head and stretch your hands as up as possible; this will treat your back and ease your condition.
7. Single leg balance
Start this exercise while bending your one knee up. You can also take support of a chair or wall. Try this position while bringing your hands closer to your chest by staying in the same place.
This Scoliosis Stretching Exercises can support your spine. Lie on the ground on your front side while keeping your forearms ahead of your shoulder. Keep your back straight. Stay in this position for a few seconds.
9. Double leg abdominal press
Lay on your back, bend your knees, and keep your back straight. Raise one leg at a time in 90o to your hips. Keeps your hands against your knees. Be in this position for three breaths and repeat it.
10. Sitting rotation stretch
This exercise can improve the flexibility of your spine. Place right leg sole on the floor while sitting. Try twisting your torso towards the right leg. You can extend your left arm to press the elbow against the knee. Repeat this position on the other side.
These exercises can help you to improve your situation. You can also get an opinion from your trainer or doctor for better advice. Scoliosis exercises to avoid include running, jumping, ballet steps, playing football, etc.