Individuals with scoliosis may fear and avoid exercise because of possible damage to the spine. But physical activity will not negatively affect the fused segments or the non-fused segments of the spine if performed in the correct way, according to the National Scoliosis Foundation. Certain stretches and strengthening moves provide suitable exercises for scoliosis sufferers.
Lying Piriformis Stretch
The lying piriformis stretch increases flexibility in the deep piriformis muscle of the buttocks and hips. Hip flexibility can make it easier for people with scoliosis to move around by compensating for the decreased mobility caused by the fusion of the spine.
To perform this stretch, lie on your back and cross your left leg over your right. Bring both knees toward your chest, but keep your lower back on the floor. Cross your arms behind your right knee and gently increase the stretch by pulling your legs toward you. Hold, and then switch legs to stretch the other side.
Kneeling Hip Flexor Stretch
The kneeling hip flexor stretch increases flexibility in the hip flexor muscles. This is another exercise for hip flexibility recommended by the National Scoliosis Foundation.
To perform this stretch, kneel with your left knee on the floor and your right knee up. Scoot your right foot forward until your left thigh is approximately 45 degrees from the floor with your lower leg flat on the ground. Lean forward from the waist and place one hand on each side of your right foot. Bend the right knee over your toes and lower your hips toward the floor until you feel a stretch in your left hip and quad. Hold for the desired length of time and repeat on the other side.
Stretch Up and Reach Down
The stretch up and reach down exercise elongates the spine in two directions to pull it as straight as possible. You should do this stretch a few times a day with the arm on the right side of your spine reaching up, but you may do the exercise on the other side if you wish to.
To perform this exercise, stand up and reach toward the ceiling with the appropriate hand. Your palm faces forward. Hold the other arm at your side with your palm to your thigh. Slide that arm down toward the floor to stretch in the opposite direction. Hold for five seconds or more if you desire.
Upper Back Strengthening Exercise
The upper back strengthening exercise is specific to scoliosis sufferers, but is an effective posture exercise for anyone because it strengthens the muscles of the upper back that hold the shoulders back and the top portion of the spine straight.
To perform this strengthening exercise, lie on your back with your knees bent and your feet flat on the floor. Extend your arms to your sides at shoulder level. Bend your elbows to lift your forearms toward the ceiling until your elbows make right angles. Face your palms forward. Then, rotate your arms backwards as far as you can go and press your arms and shoulders into the floor. Hold for a minimum of five seconds or longer if you wish.
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