Scoliosis is a curve in the spine that occurs before puberty. The common condition of most scoliosis patients are mild, but there is also a possibility for deformities to happen as years go by. There are even instances wherein the illness can lead to disabling. You have a higher risk of getting this condition if you do not treat your ailment. This is why it is recommended that you take action once the doctor diagnoses you of the condition.
Luckily, there are exercises that can help your body restore some of the imbalances caused by scoliosis. In fact, there are two ways you can do this: move your body to the area where there is bent and moving your body away from the damaged area.
The first option can help your muscle to shorten and pull back. This is because scoliosis has an impact on your nervous system, especially in muscle contraction. On the contrary, the second option will help those muscles that are now lax. Between the two, most exercises are focused on the first option rather than the latter.
You will find a long list of exercises for scoliosis. You might even ask your doctor for the recommended workouts. But if you are looking for the tried-and-tested routines, here are the top 3 highly effective scoliosis exercises:
Split stance with arm reach
To do this procedure, you need to find out which between your legs is longer. The chosen leg is then pushed forward, while you make sure that your torso is kept straight and upright. Next step would be to slowly move your weight forward and then backward. While doing this, remember that you should put your weight on the forwarded knee.
While you move your body forward, slowly raise your arm towards the opposite side. Then, move your remaining arm backward. Make sure that your palm is facing up. You need to do this up to three sets with at least 10 repetitions each. Take note that you are not allowed to do this on your other arm.
The first step for this exercise is to stand up with your feet apart. The recommended width for this workout is to maintain your feet shoulder-width apart. Then, move your back against the wall with both arms dangling from side to side. Consider this as the starting position.
Afterward, find your tight side. This refers to the damaged area or where the curve is greatly affected. If it is the right side, then lift your right arm just above your head. Bend your arm sideways to the left. Next, place your left hand on your left hip while putting pressure on your left hip.
Your next step would be to reach your head using your right arm. Keep this position for five seconds before going back to your starting position. Keep doing this three times a day.
Stretch Up and Reach Down
You need to stand against a wall to do this activity. Let loose of your arms and allow them to dangle freely. Lift your arm that is far from your tight side then point it to the ceiling. Remember that your arm must be straight during this routine.
Then, reach the floor slowly and hold that position for five seconds. You might feel a shift in the spinal alignment during this time. Repeat the routine up to 10 times. Make sure that you do this at least three times a day for best results.
Apart from the aforementioned exercises, you can also do other exercises such as Side Stretch with Exercise Ball, Bent-Over Weighted Stretches, and Plank Partner Stretch.
But there are also some notes that you should remember if you really want these workouts to work. Here are the important reminders that you should be aware of:
- Athletes playing one-sided sports can try using their injured arm for a few times during practice.
- Avoid carrying heavy materials or bags on one shoulder. What you can do is alternate which shoulder or arm is used. Say, you used your right arm during the morning, then you can switch to your left arm on the afternoon. This can help prevent having pressure or weight on the affected area.
- There is a possibility that the doctor might recommend you a different set of exercises.
Usually, this will depend on your condition. But if the doctor said that your ailment is severe, then the best solution would be through operation.
Scoliosis is a condition in which there is a curvature in your spine. There is no official cause of this condition yet, but there are studies that claim that this ailment is caused by muscular dystrophy and cerebral palsy.
Most of the time, victims of scoliosis experience different symptoms such as uneven waist, hip,
and shoulders. When these signs occur, it is best that you visit your doctor for a check-up. During the diagnosis, you might take x-rays to check if you really have the disorder. Afterward, the doctor can either suggest you undergo surgery or take scoliosis exercises. Surgeries are for those with severe cases, mostly those with a higher chance of having deformities.
But if you are lucky and the result is mild scoliosis, there are a lot of exercises you can do. Among all the exercises available, the highly effective are: Split stance with arms reach, Side Stretch, and Stretch Up and Reach Down. Although some might be difficult and painful at first, doing these may help your condition in the future. These exercises are aimed at improving your condition after all.
However, be sure that before doing any of the mentioned exercises, you need to consult with your doctor if your preferred workout can help your condition. It is always better to seek the opinion of an expert in the field before trying out a new routine. Once it has been approved, you should always allot your time for these activities. This way, you have a higher chance of getting your desired result.