Although scoliosis is less commonly found in men, exercises that seek to compensate for the curve in the spine work effectively for men and women. When a man develops scoliosis, his spine will curve laterally to the right or left, or both in different places on the spine. Exercises using their own body weight will strengthen the muscles that stabilize the spine. Stretching exercises may promote evenness in the back, according to "Yoga Journal."
Modified Triangle Pose
Triangle pose is a yoga exercise that elongates the spine. The pose should be modified in terms of its emphasis when performed by a man with scoliosis. To do a modified triangle pose, stand with your feet together at the top of a yoga mat. Step your left foot back about two-thirds of the way to the bottom of the mat. You can adjust the length to your comfort as you go. Point your right foot forward but turn your left foot out to 45 degrees. Straighten both of your legs and bend forward from the waist. Touch your right hand to the floor next to your right foot, or use a yoga block if you cannot reach. Twist to point your right shoulder and hip toward the floor and raise your left arm toward the ceiling. If your right side is your convex side with the curve, really exaggerate the twist of the hips and shoulders without letting your back heel lift off the floor. If this is the concave side, focus not on the twist but on lengthening your upper body to create space between the ribs. Repeat on the left side and follow the proper guidelines depending on if the left side is concave or convex.
Seated Back Stretch
The seated back stretch is a simple stretching exercise for the back muscles. To perform this stretch, sit on the floor with your legs crossed. Relax your arms at your sides. Then, hinge forward from the hips and place your forehead on the floor in front of you. Do not let your buttocks lift off the floor. Use a folded blanket or yoga blocks to support your head if you cannot reach the floor.
Push-up With Pelvis Tilted
The push-up exercise is often thought of as a chest exercise, but the back muscles also stabilize the torso when you do a push-up with correct technique. Tilting your pelvis, also known as tucking your tailbone, flattens your lower back and engages your ab muscles. Holding your back completely flat while doing a push-up therefore strengthens the spine stabilizers.
To begin, kneel on the floor and place your hands shoulder-width apart on the floor in front of you. Walk your hands forward and lower your hips until your body is in a line from neck to knee. Tuck your tailbone. Then bend your elbows to lower yourself as far to the floor as you can control. Press yourself away from the floor and back to the starting position, all the while keeping the abs tight and back flat.
Member Comments