People can stretch the latissimus dorsi — the largest muscle in the upper body — with this stretch. Thoracic scoliosis directly affects these muscles. Lumbar scoliosis can also cause back tension that extends up to the latissimus dorsi.
To do a latissimus dorsi stretch:
Stand with good posture in a neutral position.
Keep the feet shoulder-width apart and the knees very slightly bent.
Reaching over your head with both hands, grab your right wrist with your left hand.
Bend slightly toward the right side until you feel a stretch in the left side of the body.
Hold for one to two breaths, then push with the left foot to return to the original position.
Repeat on the opposite side.
Do 5–10 repetitions on each side.
6. Abdominal press ( 7 easy stretches for scoliosis )
Having strong abdominal muscles can help take some of the pressure off of the back muscle. It can also help a person maintain good posture.
To do an abdominal press:
Lie on your back with your feet flat on the ground and knees bent.
Keep the back in a neutral, tension-free position.
Raise both lower legs off the floor until they reach a 90-degree angle.
To engage the abdominal muscles, use your hands to push down on the knees while pulling the knees toward the hands at the same time. This is a static exercise, meaning the legs and arms should not move when you are pressing.
Hold for three full breaths and then relax.
Do two sets of 10.
7. Practicing good posture
Good posture can reduce pain and muscle tension. Several times a day, a person can realign their body to help them learn to stand with good posture naturally.
To have a good posture when standing:
Drop your shoulders down and back.
Position the ears over the shoulders
Slightly tuck your chin in so that it is not jutting forward or too far down.
Draw your stomach in slightly
Unlock the knees slightly.
When sitting, keep the back straight and the ears over the shoulders. The legs should be in a neutral position and not crossed.
It can help to scan the body for signs of tension. For example, some people unconsciously tense their shoulders or lean slightly to one side, especially when they are in pain or under stress.