Scoliosis, which is a curvature of the spine, can lead to several muscles and bones being pulled out of place. When this happens, pain follows. Whether you have already undergone surgery or if you do not consider this an option, exercise is one measure to discuss with your doctor. Exercising your back will help keep your muscles stretched and stronger, helping to keep them and your skeletal system aligned.
Strengthen Muscles
Your biggest goal in treating your scoliosis with exercise should be to strengthen the muscles which support your back. This includes the abdominal muscles as well as the obliques at your sides, your gluteus muscles (your buttocks), back, legs and arms. Doing exercises for your scoliosis will not cure your spinal curvature; instead, your back muscles will be strengthened.
Be careful to include a warm-up session before you begin exercising so you do not hurt yourself and set your program back. Do not forget a cool-down period so your muscles will not become sore and cramped.
Strengthening Exercises
The bridge. Lie flat on your back with your knees at a 90 degree angle. Keep your feet flat on the floor. Tighten your abdomen and raise your buttocks off the floor, keeping your body in a straight line from your shoulders to your knees. Hold for a count of five, slowly lower your buttocks to the floor and repeat five times.
The plank. Lie on your stomach and put your hands and elbows on the floor. Taking a push-up position, balance on your toes and elbows, and keep your back and legs straight. Tighten your abdomen and hold for 10 seconds. Relax and repeat five to 10 times. If this is too difficult, balance on your knees instead of your toes.
The side plank. Lie on your right side and put your right elbow and forearm on the floor. Tighten your abdomen and push up until your shoulder is over your elbow. Keep your body aligned from your head all the way down to your feet. Only your forearm and stacked feet (one on top of the other) are on the floor. Hold for 10 seconds, relax and repeat five to 10 times. If this is too difficult, balance on your stacked and bent knees instead of your feet.
Stretching Exercises
Make sure to use a floor mat for comfort.
Knee to chest. Lie on your back with your knees bent and feet flat on the floor. Put your hands behind your knees at the bottom of your hamstrings. Pull your knees to your chest and repeat five times. Do not stretch beyond your body's comfort level.
Knee cross-stretch. Lie on your back with one knee bent and one leg flat. Place your hand under your bent knee and pull it toward your chest. Gently pull your knee toward your opposite shoulder (right to left or left to right), keeping both shoulders flat on the mat. Repeat five times, alternating your legs.
Upper body stretch. Interlace your fingers, keeping both palms facing out, and extend your arms in front of you at your shoulder height. Hold this pose for five seconds, relax and repeat five times. This is a good exercise for relieving upper back pain.
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