Scoliosis Spine-straightening Exercises

Scoliosis is a condition in your spine where there is excessive curvature side to side. From the back view, the spine appears more like the letter C or S rather than a straight line. According to Anthony Carey, owner of Function First in San Diego, California, if you have minor scoliosis where the excessive curvature is not very obvious, you can do corrective exercises that help reduce the curvature or prevent it from getting worse.

Prone Mountain Climber

This exercise works the deep muscles and tissues that stabilize the spine. You may feel that one side of your body may move more freely than the other. Lie on the floor on your stomach with your forehead on the floor. Place a small towel beneath your forehead, if needed. Put your arms above your head with your palms facing down.

Reach above your head with your right arm while reaching down with your left leg. Hold the position for 5 seconds, and repeat the movement on the opposite arm and leg. Repeat this alternating pattern for 20 reps for 3 sets.

Standing Hip Flexor Stretch

This exercise stretches the entire fasciae--the connective tissues that surround your muscles, bones and organs--that runs from your upper thigh, through your hip flexors and through your ribs and shoulders. Chris Frederick, a physical therapist and co-owner of Stretch to Win Clinic in Tempe, Arizona, says that stretching the hip and pelvic region with your back and torso will help correct some alignment in both sides of your body.

Stand with your left leg in front of you with both feet pointing forward. Raise your left arm above your head, and tighten your right buttock. This stretches the muscles and fasciae in front of your body. Then slowly lean to your right until you feel a stretch in the left side of your body. Slowly rotate to your left while maintaining the lean. Hold this position for 5 to 10 seconds, and unwind yourself back to starting position. Do 5 to 10 reps per side. If one side is more challenging than the other side, do an extra rep on that side.

Supine Torso Twist

This exercise moves your torso without relying on your pelvis to move. Lie on your left side of your body on the floor, and bend your legs at 90 degrees. Place a firm cushion between your knees. Extend your arms in front of your chest with your palms together. Your head should be off the floor.

Exhale and turn your torso to your right. Bring your right arm up as you turn. See if you can touch the floor with your right arm and shoulder. Squeeze the cushion to prevent your pelvis from moving. Hold the stretch for 2 deep breaths, and bring your body back to starting position. Do 5 to 10 reps for 2 to 3 sets per side.