Scoliosis is a condition where the spine, or backbone, curves sideways. It is a musculosketal disorder and not a disease. In most patients, the cause is not known. In spite of the condition, exercise is still encouraged to help decrease any potential negative effects on functional ability and to keep the entire body healthy.
Yoga Sit Ups
Lie down on a yoga or exercise mat with knees bent and feet close to the edge of the mat. Keep the head, shoulders and neck down and bring the hands to the back of the head. Contract and engage the abdominal muscles and lift the shoulders, head and neck up. Don't pull on the neck with the hands. Keep the lower back pressing in to the mat and flex the hips by lifting up the feet. Hold in the up position for a breath and then slowly lower down to the starting position.
Pelvic Floor Exercise
The pelvic floor exercise is a pilates move. Lie down on a yoga or exercise mat and press the spine towards the floor. Lift the legs to a table top position where they are parallel to the floor. Open the legs to just wider than the hips. Put the hands on the inside of the knees with the palms open. Tense the gluteal muscles and hollow the spine. Use the hands to press against the legs while the legs provide pressure in against the hands. Press the legs toward each other for four counts and hold for four breaths. Release slowly.
Pelvic Tilt Standing
A pelvic tilt exercise can be done while standing and is helpful if lowering to the floor is uncomfortable. Start standing with the head, shoulders and back against a wall. Keep the heels about 3 inches from the wall and stand tall elongating the spine from the head to the feet. Relax the knees and tilt the pelvis forward. Step away from the wall while holding the pelvis in the tilted position. The stomach is pulled in and the hips are tucked under. The exercise can be done without starting at the wall once the position becomes a habit.
Side Stretch
Side stretch exercises can be done standing or sitting. Standing side stretch starts by standing in the upright position with the stomach pulled in and the hips tucked under. Lift one arm over the head while keeping the other at the side. Bend towards the side opposite the raised arm and let the straight arm descend towards the floor. Make sure to bend sideways, not forward. Hold for a breath and return to standing. Repeat with the opposite arm. Side stretch while sitting begins with sitting on the heels. Drop the forehead towards the floor and place the arms out in front of the head. Stretch out the arms and bend the entire upper body slowly to one side. Hold for a breath then return to the starting position. Repeat on the opposite side of the body.
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