Scoliosis Exercises to Straighten Spine

Best Exercises for Scoliosis to Straighten the Spine
Exercises for Scoliosis

Scoliosis is an abnormal lateral curvature of the spine. Usually, the spine appears straight when viewed from the back. With scoliosis, it may take a C or S shape to either side.

Scoliosis can be found in 2-3% of the population. It is diagnosed when the curvature measures 10 degrees or more.

Can you fix scoliosis with exercise? Mild scoliosis can be effectively reduced with exercise. More severe cases may require a brace or surgery, but it can still be helpful. Below, you’ll find a list of the scoliosis exercises to straighten spine, as well as some recommended sports.

Stretching

Stretching exercises are excellent for straightening the spine and achieving a better posture. It’s recommended to extend in the direction of the curve, rather than in the opposite direction.

The bend in your spine causes some muscles to be elongated. When stretching them even further, you can trigger a reflex that will pull them back and shorten them. This evens out the muscles around your spine.

Bending on the opposite side of your scoliosis curve may be difficult and ineffective.

Another effect of stretching is to elongate the spine and reduce the weight of gravity on the vertebrae. This can be achieved with specific stretches, such as hanging from a bar, inversion yoga, and using a tool such as an inversion table.

Whatever stretching regimen you choose, avoid backbends, as they can cause excessive stress on your spine, which increases the bend. Excess spine rotations may also contribute to the problem.

Side Bends

Side bending is not a common position for daily activity, which makes it a beneficial stretch. There are many variations you can try, including standing, sitting, and using dumbbells. The important thing is to do it often.

Press one hand on your waist, on the side of your spine curvature. Raise the other arm above you and slowly bend with the curve.

Alternatively, extend both arms above you and bend to the direction of the curve. This is best done while standing up to help relieve the excess weight on your spine.

Repeat the stretch for 50-100 times for a focused session, or do it often throughout the day. If you have an S curve with a significant bend on both sides, you can repeat and alternate between sides.

Leg-Up-The-Wall Pose

This pose is an inversion yoga pose, which helps reduce the weight of gravity on your vertebrae. You can also try other inversion poses or use an inversion table for a similar effect.

Gravity forces your spine even further into the curvature, which can exacerbate the condition.To do the stretch, simply lie down with your back flat on the floor and raise your legs against the wall.

Move closer or further away from the wall until you find a position that feels comfortable. To take it further, split the legs into a V shape. This stretches the hips as well.

Cat-Cow Stretch

The cat-cow stretch is a flow between two yoga poses. It helps stretch your midsection and is excellent for lower back pain. This makes it an ideal scoliosis exercise for adults.

To try it, start with your hands and knees on the floor. The wrists should be parallel to the shoulders, and the knees placed hip-width apart. Keep your head in a relaxed position and your gaze downward.

For the cow pose, take a deep breath. Drop your midsection closer to the floor, and lift your chest, shoulders, and head up, pointing your gaze to the ceiling. Hold the pose for five seconds or so. For the cat pose, exhale.

Draw your belly back toward your spine, in the same way, a cat would stretch. Drop your head down without forcing your chin towards your chest.

Piriformis Stretch

The piriformis is a fan-shaped muscle that links the hips to the tailbone. It can become tight on one side, especially if your scoliosis causes one hip to stick out.

You can perform the stretch by lying on your back, with your feet flat on the floor and your knees bent. Rest the right ankle over the left knee, and pull the left thigh toward the chest. The legs should form a 4 shape.

Hold the stretch for several seconds, then repeat for the other side. Another way to stretch the piriformis muscle is to lie on your back with knees bent, just like before.

Grab the left knee with your right hand, and pull towards the right shoulder. Hold for several seconds then repeat for the other side.

Sports

Many scoliosis patients avoid particular sports, thinking that it could exacerbate their condition. However, staying active is vital for spine health.

You may only need to avoid competitive sports, particularly after surgery. Consult your doctor to determine which sports would be appropriate.

Some sports put uneven stress on the spine, including figure skating, tennis, javelin throwing, and other activities that depend on the use of one arm.

It’s best to avoid these. Additionally, sports that compress the spine, including anything that requires heavy lifting or hard landings, can be dangerous for scoliosis. This includes cheerleading, gymnastics, running for long distances, and of course, weight-lifting.

Swimming

Swimming is an excellent way to strengthen the spine in a weightless environment. It’s a good cervical and lumbar scoliosis exercise, but may not be a good option for thoracic scoliosis.

Daily swimming, such as that required to swim competitively, can flatten the middle of the spine. This can make the curve of thoracic scoliosis worse.

Aside from that, swimming exercises many muscle groups in a low-stress environment. It also encourages symmetry more than any other sport.

Soccer

Soccer is an excellent option for those with thoracic scoliosis because it helps reduce the flattening of the thoracic region.

Restoring the natural back-to-front curve of the spine helps reduce the abnormal lateral curvature. Except for the goalkeeper, any position on the team would be fine.

Wrap Up

A scoliosis diagnosis doesn’t mean you have to quit any of your current activities. It merely means that you need to adapt them to your condition. Exercises represent a necessary scoliosis treatment at home. It’s best to discuss with your doctor the best course of action.

5 Best Inversion Exercises That Can Change Your Life

5 Best Inversion Exercises That Can Change Your Life
killer inversion exercises featured image

Tired of going to the gym and not seeing results? Then it’s time to make a change in your gym exercising routine towards the most effective exercises known to man. It’s time to take up inversion exercises.

Inversion therapy has been around for a while and using inversion therapy tables is great for reducing sciatic nerve pain (sciatica), helps relieve back pain, and improves blood pressure. Nowadays more people are using inversion exercises to gain the kind of strength that matters at the end of the day.

Give yourself the power to do things you’ve never thought you could before, moving or carrying heavier loads longer and farther than before. You can do anything with the strength you have, you just need to achieve it first.

And you can do that than with these five awesome inversion exercises. Like with inversion therapy, they’re easy to do, require little to no equipment, and give you life-changing results in no time. Just get on an inversion table and start getting the body you want. There’s no reason not to start doing these exercises today.

Let’s begin with a variation that most of you should know.

Inverted Crunch

In the fully inverted position on the table, place your hands on your chest and use your abs to lift your upper body about one-third of the way up. Gently lower yourself back into resting position, but do not relax your ab muscles.

Lift yourself back up again one-third of the way, lower, and repeat. Be sure not to strain your neck muscles or hold too much tension in the head or face, as this could give you a stress headache and other injuries. Other than that, it’s a simple exercise that strengthens the core quickly and efficiently.

Inverted Russian Twists

This is a variant of the crunch, but with more muscles worked at a higher intensity. Lay flat on your inversion table with your hands resting on your chest. Then sit up almost to the full sitting position (tension should still be held in your abs).

Twist left, so that your body faces the left side of the machine and your right oblique is worked, then face right so that your left oblique is worked. Once that is done, lower yourself once more to a flat position, but not fully, so that your abs are always engaged throughout the entire process.

15 to 20 of these should make you sore for the next couple of days, the sign that your body is changing for the better.

Inverted Squats

To get a butt that turns heads, there’s no better exercise than the squat. Without an inversion table, you’d simply stand with your feet shoulder length apart, squat as if you’re about to sit down in a chair, then return to standing position. You can alter intensity with dumbbells or other weights, but it’s a classic for killer glutes.

With an inversion table, you’d do pretty much the same thing, except now your body is inverted to fight gravity. All you have to do is hang yourself upside down from an elevated position and start squatting.

Your hamstrings and glutes will pull you up, and you’ll feel them working soon into the exercise. If you have back pain but still want to work out these muscles, then inversion will take pressure off your back and allow you to work your butt into greatness.

The initial rush of blood to your neck and head might be uncomfortable, but unless there is pain present the inversion should have no negative effects up there, only positive effects through exercise.

Inverted Leg Lifts

Yet another ab champion. This one allows you to keep your upper torso flat on the machine, so you can watch Netflix or read the news as you do this.

Laying flat on your back on the machine, press your ankles together and lift both of them up about a foot off the machine. Hover in the air for about five seconds, then slowly lower your ankles to resting position.

Do this in sets of 15 to 20, and do multiple sets throughout your workout. It’s tough, but it’s great for adding definition to the lower abs.

To increase the difficulty (as if the force of gravity wasn’t enough), you can always add ankle weights or heavy devices to your shins to add more resistance and thus work the muscle more.

Inverted Diamond Push-up

Did you think we forgot about your back and arms? Of course not! The push-up is a great, simple exercise to work those muscles until you look like Arnold Schwarzenegger’s younger, more attractive sibling.

diamond push up image

Simple lay stomach-down on the machine, making a diamond with the tips of your thumb and pointer finger pressed together under your chest. Then push against the machine, lifting your upper body off the table.

Hold yourself up for about three seconds, then lower yourself back down. Do this in sets of ten, since even on the ground this is a tough one.

However, nothing will be better for working those backs and arms on the table. You’ll start seeing results in no time.

Importance of Stretching

Inversion exercises are great for adding resistance to your exercise routines, but be sure to stretch properly before you jump into squats or push-ups or Russian Twists. Stretching prevents injury and keeps you in tip-top shape so you can continue exercising.

stretching image

There are no set exercises for stretching on an inversion table, but it’s best to do what you’d do standing regularly on the machine. You lie on the table and raise your hands above your head so you’re one straight line.

This should stretch your back muscles and loosen up your core. You can touch your toes by sitting up and reaching for them or stretch your hamstrings by lying down and raising one leg so that it’s eye level.

Do what feels natural and continue until you feel loosened and relax. After that, grab some water, take a swig of your protein shake, and start your exercises.

In conclusion

Inversion exercises are great for exercising the whole body due to its gravity-resisting properties. Do the exercises mentioned above and you’ll get that killer body you’ve always wanted in no time.