The National Scoliosis Foundation estimates that 6 million people have scoliosis, where the mobility of the spine is limited because of the fusion of the vertebrae. This fusion can leave sufferers somewhat inflexible for normal daily movements such as bending over or reaching for objects. Scoliosis can affect everyone from infants to adults. Daily stretching of the back and lower body can bring flexibility and increase quality of life.
Lying Down Straightening Stretch
This stretch can work on body symmetry and back alignment, according to Easy Vigour. Lie on your back with knees bent and feet flat on the floor, using gravity to help align the spine. Inhale and slowly move your arms overhead, palms facing up, and keeping the abdominals tight. The mid-back should be pressed firmly into the mat. As you exhale, reach your hands above you, imagining the spine elongating, and hold for 15 seconds. Then slowly return the hands back to the beginning and repeat two or three times.
Knee to Chest
This stretch will open up the low back and hips, relieving pressure on the spinal nerves. Lie on your back on a comfortable surface. Gently pull one knee toward your chest and use your hands to hold the leg in the stretch. The opposite leg should be straight in front of you. Continue to breathe and hold for 10 seconds. Switch to the other leg and repeat each side three to five more times.
The Bridge
Spine Universe says the bridge stretch with work through the glutes, low back and hip muscles, helping to stabilize the spine. Start by lying with your back on a mat and arms next to your sides. Your palms should be face down, your knees bent and your feet flat on the floor. Slowly raise your hips off of the floor, tightening the glutes and hamstrings as you lift. Hold for three to five seconds at the top. Repeat up to 10 times, trying to keep yourself in alignment each time.
Member Comments