Scoliosis is a curvature of the spine and can affect all ages, races and income levels, according to the National Scoliosis Foundation. There is no reason for determining who will get it, how or when it progresses nor why anyone becomes afflicted. Scoliosis affects two percent of the population. Exercise is extremely beneficial for people with scoliosis because it strengthens and stretches your shoulders, back and abdomen to support your spine. To add some variety and reap the additional benefits of connecting with nature, try performing these basic exercises outdoors.
Yoga Tummy Tightening
Yoga can be done outdoors as part of your scoliosis exercise program. Yoga emphasizes postural alignment, and an abdominal strengthening exercise like this one can be useful, according to the National Scoliosis Foundation. Lie on your back on a mat placed at your chosen site. Extend both legs out straight. Place your arms at your sides, palms facing down. Slowly lift your right leg to a 90-degree angle. Hold this position for 10 seconds. Lower your leg to a 60-degree angle. Hold this position for 10 seconds. Lower your leg to 30-degree angle. Hold this position for 10 seconds. Lower your leg to six inches from the ground. Hold this position for 10 seconds. Lower your leg to the original position. Relax for 30 seconds. Breathe normally throughout all maneuvers. Keep your left leg flat on the surface throughout this entire exercise. Do not arch your back. Perform this exercise on the other side by lifting your left leg and going through the lowering and holding steps. As you become stronger, do the exercise with your arms over your head. Another way to increase intensity is by lifting then lowering both legs simultaneously.
Water Workout
Exercising in water offers many benefits for scoliosis patients. Water demands internal stabilization of both the pelvis and spine, according to the scoliosis site at Spine Universe. Water's natural resistance helps strengthen muscles, while its natural buoyancy takes pressure off the spine and joints. Do water walking. To do this outside, use an outdoor pool. Get into chest-deep water, according to the University of Washington Orthopedics and Sports Medicine. Hold onto the pool's side. Start walking around the pool's perimeter. Make certain your entire foot touches the pool's bottom. Stop walking when tired. Increase your intensity by walking faster and/or using hand weights. Walk with a normal gait while swinging your arms. Alternate your exercise program by walking across the pool's width. Take a break for 20 seconds upon reaching the side. Walk back to starting position. Relax for two minutes. Repeat this exercise three times.
Beach Back Strengthening
Strengthen your abdominal muscles and improve your posture by doing back extensions, according to iScoliosis.com. Place an exercise mat on the ground at your favorite outdoor exercise area such as the beach. Lie on top of an exercise ball placed on your mat with your abdomen directly over the top. Place your knees on the mat. Roll your body forward onto the ball to get comfortable with your hands and feet flat on the ground in front of and behind the ball, respectively. Slowly raise your right arm and left leg until they are parallel to the floor. Straighten your elbow and knee. Hold this position for five seconds. Slowly return your arm and leg to original position. Repeat this exercise 10 times. Relax for 20 seconds. Repeat the exercise again, lifting your left arm and right leg.
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