Women are seven times more likely to develop scoliosis than men, but exercises may be effective treatment for both genders. When someone suffers from scoliosis, the spine curves sideways like an "S". Basic yoga postures, stretching exercises and strengthening exercises for the back and core have a positive impact on scoliosis.
Yoga Bar Stretch Sequence
You can use a ballet bar or parallel bar to do yoga stretches for your back in various positions. These stretching exercises lengthen your spine. To perform this sequence, stand facing the bar and grab it with your hands shoulder-width apart. Step back until your arms are completely straight. Then, push your hips backward and bend forward until you feel your spine lengthen. Keep your neck straight. Next, bend your knees until your thighs are parallel to the floor. The arms are straight. Lower your hips back and toward the floor until you feel a stretch in the middle of your back and shoulder blades. Finally, step forward a few inches and lower into a full squat with your hips near the floor. Do not lift your heels. You should feel the stretch in your lower back.
Seated Ball Back Strengthening
The seated ball back strengthening exercise makes the muscles of your back stronger by lifting a small ball above your head. You must keep your shoulders pressed back against the wall throughout the exercise. To perform this exercise, sit with your back against a wall and cross your legs. Hold a tennis ball or small weighted ball over your head with your elbows bent. Touch your elbows to the wall. Press your arms straight toward the ceiling, sliding your elbows along the wall. Bend your elbows again to bring the ball over the top of your head to complete one repetition.
Sit-Up With Pelvic Tilt
A pelvic tilt may be done as an exercise by itself, but adding a sit-up to the exercise strengthens your core muscles even more. The pelvic tilt position refers to flattening your lower back. When doing a sit-up, the pelvic tilt happens when you press the small of your back into the floor. Imagine crushing something under your lower back and keeping it flat throughout the exercise. While lying on your back, first bend your knees and put your feet flat on the floor. Do a pelvic tilt and raise your arms overhead. Place your arms on the floor with your palms facing upwards. Then, roll your head and back off the floor until you can touch your fingers to your knees with your arms straight. Slowly roll back down to the floor.
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