Strong back muscles increase spinal stability and can help improve alignment. Spinal alignment enables you to perform everyday movements and tasks efficiently and without fatigue. A lack of strength or flexibility in the abdominal and back muscles can lead to poor spinal alignment. Scoliosis is a spinal misalignment in which the spine curves laterally, causing the pelvis and shoulders to appear uneven. Scoliosis core exercises focus on improving muscular balance on the sides of the spine.
Side Bends
Stand with your feet shoulder width apart and your knees slightly bent. Holding dumbbells, extend your arms down at your sides with your palms facing inward. Begin exercise by bending your body to one side without moving your hips. Crunch your rib to your hip on the same side that you are bending and separate your rib from your hip on the opposite side. Pull the weight up to your armpit on the opposite side while you are bending. Hold, then slowly lower down to the starting position. Repeat on the other side. Complete 10 to 12 repetitions on each side.
Lateral Tilts
This exercise is performed on a stability ball. Sit on the ball with your thighs parallel to the floor and your feet flat on the floor. Contract your abdominal and lower back muscles to maintain a neutral spine. Start by contracting one side of your obliques, your side abdominal muscle. This will roll the ball slightly to the contracted side. Hold, then slowly return to the center, starting position. Repeat exercise to the opposite side, contracting the opposite side obliques. Hold, then return to the center, starting position. Complete side to side tilts for 60 seconds.
Back Crunch Twist
Lie on the floor face down with your legs extended and shoulder-width apart. Place your hands behind your head with your elbows out to the side. Lift your body from the hips up rotating to one side leaving the opposite elbow on the floor. Hold, then slowly lower back to the starting position. Continue lifting the same side, or lift alternating sides. Complete 10 to 12 repetitions on each side. For beginners, anchor the legs if it is difficult to lift your body from the floor.
Considerations
In many cases, scoliosis is a structural deviation that is unable to be fully corrected. Exercise programs designed for strength gains will create improved muscle balance. This will help to improve spinal alignment. However, perfect spinal alignment may not be the outcome.
References
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham;1997
- "Keep Moving: Fitness Through Aerobics and Step; Esther Pryor & Minda Goodman Kraines; 2000
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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