7 easy stretches for Scoliosis, get relieve in one week.

In today’s article we will learn about 7 Easy Stretches for scoliosis, all you need to do is daily practice these stretch exercise and get relief in one week.

1. Pelvic tilts

7 stretches for Scoliosis

A pelvic tilt will help stretch tight muscles in the hips and lower back. To do a pelvic tilt:

  • Lie on your back with your feet flat on the floor and knees bent.
  • Tighten your stomach muscles while flattening your back toward the floor.
  • Hold for 5 seconds, while breathing normally.
  • Release.
  • Do two sets of 10.

2. Arm and leg raises ( 7 easy stretches for scoliosis )

7 stretches for Scoliosis

People can strengthen their lower back with arm and leg raises. To do the raises:

  • Lie on your front with your forehead to the ground.
  • Extend your arms out over your head, with the palms positioned flat on the ground. Keep your legs straight.
  • Raise one arm off of the ground.
  • Hold for one or two full breaths, then lower the arm back down.
  • Repeat with each arm and each leg.
  • Aim for 15 repetitions on each limb.

Need help ? Book your appointment with our M.D., Ph.D., Co-director of the Spinal Deformity and Scoliosis Program – Click here

3. Cat-Camel

7 stretches for Scoliosis

The Cat-Camel is a yoga pose. It can help keep the spine flexible and pain-free. To do the Cat-Camel pose:

  • Begin on the hands and knees, ensuring your back is level, and your head and neck are comfortable.
  • Breathe deeply, then draw the abdominal muscles in and up, arching your back.
  • Exhale and release the abdominal muscles, dropping the back, letting the belly fall, and lifting the head toward the ceiling.
  • Do two sets of 10.

4. Bird-Dog

7 stretches for Scoliosis

The Bird-Dog is another yoga-inspired exercise. To do this exercise:

  • Begin on the hands and knees with your back straight.
  • Place your hands directly under your shoulders, with the knees directly under the hips.
  • Extend one arm straight out and forward while extending the opposite leg straight back.
  • Breathe normally and hold for 5 seconds.
  • Repeat with the opposite arm and leg.
  • Do 10–15 repetitions on each side.

Need help ? Book your appointment with our M.D., Ph.D., Co-director of the Spinal Deformity and Scoliosis Program – Click here

5. Latissimus dorsi stretch ( 7 easy stretches for scoliosis )

Latissimus dorsi stretch

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 )

Abdominal press

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

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.

Need help ? Book your appointment with our M.D., Ph.D., Co-director of the Spinal Deformity and Scoliosis Program – Click here

By Dr. Micheal, Spine Care Specialist at Life Care

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