Scoliosis & Pilates Exercises

Scoliosis is an abnormal sideways curvature in the spine that causes the spine to take on an "S" or "C" appearance. Most cases of scoliosis are idopathic in nature, meaning that the cause is unknown. Pilates is an exercise program focused on improving posture, strength and flexibility, and can help with scoliosis by strengthening the muscles that surround the spine and abdomen, improving your balance and posture as well as increasing flexibility in the back. Consult with your physician before starting a Pilates program.

Pelvic Floor Exercise

The pelvic floor exercise is recommended by Pilates-pro.com for individuals with scoliosis, as it improves coordination in the pelvic muscles and helps in balancing the inner thighs. To perform this exercise, lie on your back and imprint your entire spine into the mat. Alternately lift each leg into the table top position by bending your knee and ensuring that your shin is parallel to the floor and your knee is perpendicular to the floor. Open your thighs past the width of your hips and place your hands inside your knees. Squeeze the muscles in your buttock and hollow your spine. Press your hands against the legs, and in four counts, bring your legs towards each other until they are 4 inches apart. Hold this position for four seconds and then release. Repeat this two more times.

Lower Body Toner

This exercise improves your ability to balance your pelvis and trunk. Begin by lying on your back with both legs pressed together. Lift your legs from the floor and bend your knees so that they're perpendicular to the floor and your shins are parallel to the floor. Squeeze the muscles in your buttocks and begin to straighten your legs towards the ceiling in four slow counts, but stop this extension right before you completely straighten your legs. Return your knees to the starting position in four slow counts. Repeat this exercise two more times, but only perform it once a day.

The Spider

The spider is a pilates exercise recommended by Easy Vigour to improve your posture and straighten the curve in your spine. Begin by standing with your legs turned outward at the hip and your heels together. Facing a wall, place the palms of your hand flat against a wall and slightly bend your elbows. Inhale and begin to climb the wall with your finger tips until your arms are fully extend. Continue this stretch by lifting your heel from the floor and stand on the balls of your feet. Continue to the climb the wall until you can no longer extend your torso. Slowly walk down the wall and exhale. (reference 4)

Stretch With Pole

Use a pole to perform this exercise. Begin by standing with your legs turned outward at the hip and your heels together. Hold a pole in front of your thighs and place both hands in close proximity over the pole. Raise the pole over your head and slowly spread your arms apart to enable you to remain straight. Bring the pole behind your neck by bringing your arms back. Inhale and lift your arms, returning the pole to the starting position. Exhale when the pole is returned to the front of your thighs. Repeat this exercise three to five times.