4 Exercises to Prevent Scoliosis

4 Exercises to Prevent Scoliosis
Gema Sánchez Cuevas

Written and verified by the psychologist Gema Sánchez Cuevas.

Last update: 21 February, 2022

Scoliosis is a lateral curvature of the spine that tends to happen during the growth period right before puberty. It’s especially common if the growth happens suddenly. It can affect any part of the spine, but the most likely regions are at the thorax level and the lower back.

There are exercised designed to prevent scoliosis that can be combined with orthopedic devices or surgery. This article will suggest some exercises for scoliosis. If done well, they could realign your spine, rib-cage, shoulders, and pelvis. All of this can help you achieve normal posture. However, consult your doctor if your symptoms are severe.

Introduction to Scoliosis

Scoliosis tends to appear in children. In most cases, treatment isn’t necessary, and the curvature will correct itself as the child grows. However, depending on the grade of the curvature and the age at which it appears, sometimes a combination of physical therapy and orthopedics are recommended.

Spine curvature

A very small number of patients with scoliosis might require surgery. This only occurs in the most serious cases. Complications include chronic pain, deficient respiration, and diminishing ability to exercise.

Some studies say that targeted exercise is not an alternative for an orthopedic decide or surgery. On the other hand, they can be thought of as intervention therapy, used alone or in conjunction with other kinds of intervention.

Benefits to using exercise to prevent Scoliosis

Now, if exercise isn’t an alternative to surgery, why do it at all? As the name indicates, the primary function of these exercises for scoliosis is to avoid future complications. Because of that, these are the benefits:

  • Reduce the need for surgery or braces
  • Stabilize and reduce existing curvature
  • Halt progression of the condition
  • Improve brain and muscle coordination
  • Lessen spinal curvature

4 exercises for scoliosis prevention

As we go on, you’ll discover four of the best exercises for scoliosis prevention. If you do them often, you may find your symptoms fading.

1 – The Plank

There are various ways to do this exercise, but they’ll all help fortify your core and abdominal muscles. However, beginners should do the version where they hold their body weight up with their forearms and toes.

Facing down, hold your body up, lifting the stomach and legs so that they’re not touching the floor. Then clench your abs and hold this position for a minute while you breathe deeply. Lastly, take a minute rest. Repeat these steps three times.

Remember that your body should be totally straight and parallel to the floo r . Don’t bend your knees or let your back sink.

Exercises for scoliosis

2 – Bird-Dog

This is one of the best exercises to prevent scoliosis. You’ll need an exercise ball to support your stomach. Lie on it, supporting your body with your toes.

Now, lift your left leg and right hand up. Hold for three seconds then lower. Then, lift your left hand and right leg up. Hold for another three seconds and return to your starting position. Repeat these movement 10 times on each side.

Remember to stabilize your torso with the ball so that you don’t fall and hurt yourself. This will help strengthen your back as well as your core muscles.

3 – Tricep lifts

Tricep lifts help work muscles that provide support to your torso. Free weights are perfect for this exercise, but if your arms are weak, you can also use a machine.

Sit on an exercise ball with your legs separated in line with your shoulders. Take a weight in your right hand and lift it above your head. Then, hold the right hand with your left hand. Now, bend your right elbow and push the right forearm down, behind your spine. Lift your right hand and exhale while returning to the resting position. Repeat this exercise 10 times then switch to the other hand.

Continuing to breath properly is extremely important. Remember to inhale when you flex the elbow and exhale as you straighten your hand.

4 – Tree pose 

This yoga pose is perfect for preventing and treating scoliosis. To get started, make sure your feet and shoulder with the part. Support your body with your right foot and flex your left ankle. Grab your left ankle with both palms.

Then, put your left leg flat against the inside of your right thigh muscle. Put your palms together and lift your arms above your head, balancing on your right food. Hold this pose between 30 seconds and a minute, repeating 5 times per side.

The four exercises for scoliosis will help prevent the most serious symptoms. However, if you notice your pain worsening, go to your doctor immediately. They will tell you the best course of action to treat your issue.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.