If your spine curves side to side, you may have scoliosis. This condition cannot be reversed or cured, but with a diagnosis, you can begin a personalized treatment plan to help slow its progression. Your plan may include daily spine exercises and stretches to increase your strength and flexibility, improve posture, and reduce pain.
If you’re looking for scoliosis exercises, start here. Then, speak with your doctor or physical therapist to see which stretches they recommend for you.
- Arm and leg raises: Lie on your stomach with your legs straight and arms extended above your head, palms down. Raise your head and upper chest off the floor slightly. Now, raise one arm and the opposite leg off the floor. Hold for a moment, and then relax. Repeat with the opposite arm and leg for a total of 15 repetitions each.
- Kneeling arm and leg raises: Kneel on all fours with your hands under your shoulders and your knees under your hips. Extend one arm forward while pushing the opposite leg straight back. Hold for five seconds, breathing normally. Repeat with the opposite arm and leg for a total of 15 repetitions each.
- Cat-cow stretch: Kneel on all fours with your hands under your shoulders and your knees under your hips. Slowly arch your back, looking toward the ceiling and letting your stomach sink toward the floor (cow pose). Take a deep breath. Then, round your back, lifting your spine to the ceiling and tucking your chin into your chest (cat pose). After another breath, alternate back to cow pose. Repeat 10 times.
- Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abs to push your pelvis to the ceiling while flattening your middle back to the floor. Hold for 10 seconds and return to the starting position. Repeat 10 times.
- Abdominal press: Lie on your back and raise your legs to a 90-degree angle off the floor. Push your hands against your thighs while pulling your knees toward your chest at the same time to engage your abs. Hold for three breaths, and then relax. Repeat 10 times.
- Latissimus dorsi stretch: Stand with your feet shoulder-width apart, knees slightly bent. Reach overhead and grab your left wrist with your right hand. Lean to the right, bending at the waist, and feel the stretch along your left side. Hold for two breaths, and then return to the starting position. Swap hand positions and repeat on the opposite side. Repeat five to 10 times.
At-home care isn’t enough to slow the progression of scoliosis. You also need professional treatment to improve your posture and ease your pain. Visit Effective Integrative Healthcare for chiropractic adjustments and other therapeutic interventions tailored to meet your specific needs. If you’re interested in a free scoliosis consultation, please call us at 410-729-2200 or contact us online. We have locations in Crofton, Millersville, and Lanham, MD.