Poor posture does not cause scoliosis, but adopting proper posture habits and strengthening your core to support your posture may improve the condition. Doing postural exercises and then maintaining correct posture throughout the day is one strategy for treating functional scoliosis. This requires you to pay attention to how you stand, sit and move around.
Pelvic Tilt in a Standing Position
The pelvic tilt while standing is an important exercise that can help you achieve a proper standing posture. This exercise strengthens your back and ab muscles, but more importantly, it shows you how you should always stand. To do this exercise, place the back of your head, shoulder blades and back against a wall. Your heels should be about 3 inches from the wall. Point your toes straight ahead, lift your head so your chin is level and hang your arms at your sides. Relax your knees so they bend slightly and tuck your tailbone to tilt your pelvis forward. Tighten your abs to hold your pelvis in this position. Next, take a step away from the wall without changing the position of your back and pelvis. You can go back to the wall to check your alignment at any time.
Squatting Back Extension
Squatting and doing a back extension strengthens your back muscles. Weak back muscles may contribute to functional scoliosis, so exercises that target your back may help. To perform this exercise, bend your knees into a deep squat so that you sit on your heels. The feet must be flat on the floor. Interlace your fingers behind your back with your arms straight. Your abdomen should rest on your quads. Next, raise your head and shoulders toward the ceiling. Do not move the abdomen. Lift your chest and pull your shoulders back. Lower your head and shoulders to complete a squatting back extension.
Standing Side Stretch for the Concave Side
Stretching the concave side curve with the standing side stretch can help correct the imbalances in the back muscles by lengthening the tight muscles on the concave side. To perform this stretch, stand up straight and raise the arm on the concave side toward the ceiling. Extend the arm on the convex side toward the floor. Reach toward the floor with the arm at your side and lean sideways. Bring the raised arm palm up over your head. Breathe into the ribs on the concave side. You should feel the concave side of your back stretching as you lean sideways.
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