Any back pain can cause discomfort, however, scoliosis can be rather an undesirable issue unless you dwell on it in time. Scoliosis is a special back condition that causes the spine to curve sideways which can cause pain, discomfort, weakness, and alleviate stress. Luckily, there are several effective exercises you can incorporate into your routine to maximally improve your posture, alleviate any unwanted symptoms, and completely enhance your core stability. Only with an adequate exercise routine specifically designed for people who wish to combat scoliosis can you embrace strength and alignment and minimize the effects of scoliosis.
Scoliosis 101
Scoliosis is a condition characterized by the spine curving sideways. There are moderate to severe cases of scoliosis and very often the treatment is merely doing mindful agility and strength exercises, while there are other forms of treating scoliosis such as bracing or surgery. People with scoliosis usually find it hard to move in one direction as the curvature of the spine bends and rotates left or right. With the proper exercises, though, anybody could fix their pelvic position, improve posture and ultimately get better.
Expert advice for strengthening your core
Doing effective exercises that would strengthen the core and help support the spine and maintain stability is the key. Depending on the severity of your scoliosis, it’s always advisable to seek professional assistance. There haven’t been many severe cases in the whole of Australia, but people who experience any serious issues do contact an expert scoliosis specialist from Brisbane who will undoubtedly give expert advice, recommend a targeted exercise program, and ensure you get fully acquainted with the problems and solutions. Such exercises adamant to strengthen the core are:
- Single leg balance: with a focus on promoting better and firm spinal alignment and maximally reducing strain on the curvatures
- Plank and side plank: lie flat on the stomach, legs extended, forearms on the ground, lift yourself in a push-up position, and hold for about 30 seconds. The side plank is the same but with one forearm on the ground and the other lifted in the air. Both exercises are perfect for core strength
- Superman: lie on your stomach, extend your arms forward, keep the palms down and slowly lift your arms and feet in the air, hold for 30 seconds.
Enhance postural awareness
If your sole aim is to get the gist of a steady and doable exercise routine for scoliosis, then you ought to emphasize posture awareness. Proper posture can immensely minimize scoliosis symptoms, help alleviate pain, and reduce stress on the spine. Few posture exercises can enhance postural awareness, and the best thing of all is that they can be done sitting or standing, day or night, at work or home. The following exercise emphasized posture:
- Dropped shoulders: only when standing try to drop the shoulders up and down, slightly tuck the chin in, pull the stomach in, and rise the shoulders.
- Chin tucks: stand or sit looking straight in front of you, slowly draw the chin back, hold for 10 seconds, and then release. Repeat a few times.
- Wall spread: stand straight up against the wall, keep your feet aligned with your hips, then slide your arms up the wall but make sure you keep contact with elbows and wrists.
Vital stretching exercise
One of the easiest and most productive ways to alleviate back pain is to do stretching exercises. There are numerous scoliosis patients who have reported improved flexibility, a boost in their range of motion, and have even significantly relieved discomfort by merely stretching. Some of the best exercises to enhance elasticity and relieve discomfort are:
- Chest stretch: stand firmly with your feet aligned with the shoulders and spread your arms in front of your chest. Pull your arms backward and try pressing your shoulder blades together to stretch the chest.
- Upward and Downward Dog: this yoga stretching exercise is one of the perfect ways to tackle scoliosis issues. In the basic plank position, first, push your hips back and then up. Hold for a few seconds then lower your hips back down to the floor. Do a few reps.
- Rotation stretch: done while sitting; extend your right arm behind, try to rotate the torse in the direction of your right leg, hold, and then repeat in the opposite direction.
- Step-down one-arm reach: use a stepper, pull your arm up, one leg on a stepper, and slowly go up and down, extending one arm; repeat with the other arm.
Yoga exercises
A combination of stretching exercises and mindful yoga moves gives every scoliosis patient a clear insight that agility and strength can be restored by staying consistent with exercises. Some of the best exercises that can help acquire agility, strengthen the core, restore flexibility, and generally improve your condition are:
- Bird-dog
- Cat-cow
- Child’s Pose
In the end, seek professional guidance whenever you feel uncertain about how to do some exercise or to have someone track your progress. Walking, cycling, and swimming are also quite important, therefore with the mix of the above-mentioned exercise and healthy lifestyle, you would embrace strength and agility fast.
