Scoliosis is a condition that causes your spine to curve to the side. While some spinal curves are normal, a high degree of curving can affect your breathing due to a lack of space in the chest for your lungs. If you develop scoliosis, your physician may recommend wearing a brace or undergoing corrective surgery to fix a spinal curve. Practicing regular exercises also can help you reduce muscle aches and tension that arise as a result of scoliosis.
Bar Stretch
This exercise can be performed while in front of a dance bar or other straight railing -- the bar should be stable enough to support your body weight. Hold on to the bar with your hands shoulder width apart. Lean forward at the hips, creating a 90-degree angle with your torso and your legs. Keep your head aligned with your arms, looking down at the ground. Feel the pull in your spine as it helps strengthen tense or tightened back muscles. Hold this position for 10 to 15 seconds, then release the stretch. Repeat two to three times. You can lift your heels off the ground to rise on the balls of your feet and stretch the backs of the legs as well.
Side Stretch
Stretching your sides can help relieve pressure that your spinal curve puts on your body. Stand with your feet shoulder width apart and place your hands on your hips. Lift your right arm over your head, reaching toward the wall to the left of you. You should feel a stretch in the spine, side and side of the right arm. Hold this position for 10 to 15 seconds, then release the stretch. Repeat to stretch the left side, reaching your left arm toward the right wall. Return to the starting position and repeat 10 times on each side. Repeat this exercise three times throughout the day.
Cat Stretch
This exercise stretches tense shoulders and lower back muscles. Start on all fours with your knees hip width apart and your arms shoulder width apart. Lift your back upward, creating a C-curve with your spine, much like an angry cat. Breathe deeply as you feel the stretch in your shoulders and lower back. Hold this position for 10 seconds. Now move your stomach down, creating a U-shape with your body. Hold this position for 10 seconds as well. Repeat five times, trying to arch your back slightly higher and lower with each successive exercise.
Crossed-Leg Stretch
This exercise stretches the hips and lower back. Begin by sitting on the floor and crossing one leg over the other. Curve your back over, reaching your forehead toward the floor. Touch the floor if you are able. If you are not, however, continue to reach toward the floor, holding your position for 10 to 15 seconds. Release the stretch and straighten your back. Repeat two to three times.
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