Scoliosis is the curving of the spine, making one feel back and neck pains. Most people undergo this pain during their adolescent stage, while others suffer from underlying conditions such as muscular dystrophy or cerebral palsy. You don't require any formal treatment or incision to rectify the situation, but some lifestyle changes and exercises.
The exercises are meant to shape your spine, improve your posture and strengthen your core. The exercises, when done well, will reduce the discomfort of living with scoliosis. Which are these exercises? Check on the list below.
Yoga, if done as required, can significantly help to reduce the discomfort of living with scoliosis. It works well where core stabilization and flexibility are needed in rectifying the curved spine. Yoga has many advantages for people living with this ailment. It helps to stretch and strengthen the body sides, decreases the recurring pain and stiffness, and improves the spine's position. Before opting for yoga to help deal with scoliosis, you have to know the condition type. Ensure your scoliosis condition is in the lower or mild stage to avoid much pain. You will also need to get the right tools, including the yoga mats and benches. These yoga headstand benches will greatly help you carry out your yoga sessions and deal with the scoliosis condition. They also help improve your overall workout and moves, necessary for rectifying the spine.
2. Pelvic Tilts
If you are suffering from pains in the lower back, pelvic tints will help improve the situation. To perform this exercise accurately, lie on your back, either the floor, carpet, or an exercise mat. You should then activate the core muscles and the butt muscles to lie flat on your back. Your pelvis should tilt slightly forward and then hold the same position for at least five seconds. Repeat this exercise over ten times. You can do it twice a day to get the best results. This exercise greatly helps to build the lower back muscles.
3. Sitting rotation stretch
If the scoliosis condition has greatly affected your flexibility and you are undergoing much pain, sitting rotation stretch helps greatly. How is it done? You will need a flat surface. Sit down on your mat, then cross your right leg over to your left. The sole of the right leg should hit the floor. Put your right arm at the back for support and to ensure stability. The next process involves twisting your torso in the direction of the right leg. You can then extend the left arm to enable the elbow to press the right leg knee. This process facilitates deepening the stretch. To deepen the stretch even further, look over your right shoulder while doing the stretches. Hold on to this stance as much or as recommended by your doctor, therapist, or trainer. It would help if you repeated this exercise on both sides to get the best results.
4. The Bird Dog Exercise
The exercise increases your core strength and helps you improve your strength and posture. How do you do it well? Start by getting on your hands and knees. Your wrists should be in line with the shoulders, while the knees should be in a straight line with your hip. Continue by raining your right arm to match the shoulders height. Concurrently, raise your left leg straight to match the height of your knee. Hold this position as directed by the physician or trainer. Never round or arch your back. Repeat this exercise to the other hand and leg, and you can do it at least twice a day for satisfying results.
5. Kettle Suitcase Deadlift
This exercise helps to increase your strength in the spine and helps to reduce the unending pain. You will require a kettlebell weight to perform this exercise. How does it go? Choose your preferred kettlebell weight which you can lift with one hand. Stand with your feet hip-width apart. Place the kettlebell weight right outside your right foot. Hinge at the hips and start bending your knees while keeping the spine straight. Grab the weight, and then stand up to a neutral position with your spine straight to pick the weight up. Repeat this exercise as many times or as directed by your physician.
Only individuals with mild scoliosis should perform these exercises. However, some situations will involve asking your doctor or physician for advice before taking these exercises. You should do consultations, especially if undertaking other prescribed measures. When the exercise becomes painful or has discomforts, abandon it and ask your doctor for other ways of dealing with scoliosis.