When exercising to improve scoliosis, the primary goal is to strengthen the back, shoulders and upper back. The main reason for this concentration is because scoliosis causes the spine to curve in the wrong direction. Aim for these exercises every other day to allow adequate recovery time and for maximum improvement. Scoliosis severity is assessed on an individual basis, so consult with a physician specializing in scoliosis before starting a regular exercise routine.
Single Leg Stretch
Pilates instructor Bruce Thomson notes that Pilates can lengthen the center line and teach body awareness for people with scoliosis. Start this beginner single leg stretch by lying down on a mat and bring one knee up to your chest at a time. As you breathe in, gently clasp your right knee with both hands. Then exhale and slowly straighten your left leg up into the air. Take another inhale and bring your left knee back to your chest. Switch hands over on to the left knee, and do the same but on the right side. Repeat six to eight times counting both legs as one repetition.
Bent-Over Row
According to iScoliosis, a service of Medtronic, you will want to work with lighter weights and progress to heavier weights to strengthen the upper back with scoliosis. Begin by sitting on a stability ball or flat bench. Bend over so that your back becomes straight like a table. Keep your core tight and pick up the light hand weights. Keep your elbows slightly bent and bring your arms straight up and to your sides. They will be almost parallel with the ground. Bring them back down, counting as one repetition. Repeat for 10 to 12 reps and one to three sets.
Back Extension
Parts of the spine with scoliosis can have a fused segment and it is not recommend to preform a twisting motion, according to the National Scoliosis Foundation. This exercise will strengthen the lower back with just an upward movement. Start with your stomach on top of a stability ball and your knees on a fitness mat. Fall forward over the ball in a relaxed position with an inhale. As you exhale, come up to the point where your back feels as though it is parallel with the ball. Your hands and arms should be raised and come straight out so they are also parallel with the ball. Hold this position for five seconds and this count as one repetition. Repeat for eight to 12 reps and one to three sets as comfortably as you can.
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