The Best Stretches and Exercises for Scoliosis
When approved by your physical therapist or medical care provider, therapeutic stretches and exercises can increase the range of motion of people with scoliosis. Talk to your therapist to learn how our list of the best stretches and exercises for scoliosis below can help you. Your therapist can give you helpful guidance based on your case.
This beginner-level exercise strengthens your abdominal muscles, mainly the multifidus, which you use to extend and rotate your spine, and the transverse abdominis which stabilizes your spine. Pelvic tilts also stretch the muscles in your lower back.
- Lie on your back with your knees bent and the soles of your feet on the floor. This is the neutral position.
- Tighten your abdominal muscles to bend your pelvis slightly upwards. This presses your lower back against the floor.
- Hold the tightened position for up to ten seconds.
- Return to the neutral position.
- Do five-to-ten reps.
While you do this exercise, take consistent breaths to ensure your muscles receive ample oxygen. And when you tilt your pelvis, your buttocks should not come off the floor.
Alternating Arm and Leg Raises (Bird Dog)
Strengthen your back and core with a bodyweight exercise called bird dog, or alternating arm and leg raises. This exercise can improve your posture.
- Get down on all fours on the floor, with your hands under your shoulders and your knees directly under your hips.
- Keep your head and neck in a neutral position.
- Lift one arm in front of you to shoulder level. At the same time, lift the opposite leg straight behind you to hip level.
- Don’t arch or round your back as your arm and leg are extended. Hold the position for the time your therapist recommends.
- Return to the starting position. Then, repeat the exercise with your other arm and leg.
Schroth Method Exercises
The Schroth Method for physical therapy has a range of effective exercises and stretches that can improve your breathing, posture, and muscular strength. Because your therapist uses techniques from the Schroth Method for your specific needs, Schroth has some of the best stretches and exercises for scoliosis therapy.
In a Schroth therapy session, your PT will assist you through low-impact exercises. One key element of many Schroth techniques is the use of stall bars to increase your stability, strength, and endurance. Your therapist can teach you ways to complete these exercises at home, too.
Scoliosis exercise equipment from Beyond Balance empowers you to continue your physical therapy exercises at home. Our selection of durable equipment includes stall bars, Schroth therapy wood stools, extension poles, and more. Purchase equipment today or contact us for more information.
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