Scoliosis is a spine disorder in which a length of your vertebrae takes on a side-to-side curve. The abnormal curve may occur on your upper spine, your lower spine, or both. Minor curvatures may not even be noticeable, while severe cases that cause pain, disfigurement or breathing difficulties may require surgery. Although exercise alone may not completely cure less severe instances of scoliosis, it assists in realigning your spine and strengthening the muscles supporting your back. Practice scoliosis exercises several times a week or as directed by your health care provider.
Angled Wall Stretch
The angled wall stretch lengthens your spine as well as opens your shoulders to create balance in the muscles of your upper back and help counteract scoliosis. Additionally, standing poses strengthen your lower body, allowing your legs rather than your back to carry the bulk of your weight, states certified Iyengar yoga instructor Elise Browning Miller. Stand a few feet away from a wall with your feet hip-distance apart. Lean forward to place your hands on the wall shoulder-width apart. The goal is to create a right angle between your torso and your legs, with your hands pressed against the wall at the level of your hips. However, you may need to begin with your hands on the wall at shoulder level until your spine and shoulder flexibility allows your upper body to align parallel with the floor. Plant your feet firmly as you push into the wall with your hands to feel the stretch through your shoulders and upper back.
Seated Twist
Spinal twisting exercises help to reverse the abnormal curvature in your spine due to scoliosis. The rotation of the twist provides a counterbalance to your misaligned vertebrae, helping to keep your body in its correct posture. Sit up tall on a sturdy chair with your left side facing the chair back. Keeping your feet flat on the floor, grasp the back of the chair with your hands. Pushing with your left hand, gently twist your torso as far to the left as is comfortable. Squeeze your shoulder blades together behind you as you keep your spine lengthened. With each exhalation, deepen your twist. After several moments, switch sides and repeat.
Hamstring Stretch
Tight hamstrings contribute to poor posture by decreasing mobility and flexibility in your back, hips and legs. Hamstring stretches are especially helpful in alleviating the problem of uneven hips often associated with scoliosis, reports "Yoga Journal." Lie on your back on an exercise mat. Loop a yoga strap or resistance band around the ball of your right foot, holding the ends of the strap in your hands. Keeping your left leg flat on the floor, gently extend your right leg up and overhead. Pause when you feel tightness in your hamstring. Allow your muscles to relax and then use the strap to gently deepen the stretch a bit further. For variety, slowly extend your leg over the right side and then over to the left side. After thoroughly stretching your right hamstring, repeat with your left leg.
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