Scoliosis is a condition wherein your spine exhibits sideways curvature in the upper back or the area between the upper and lower back. Symptoms include pain and unevenness in your shoulders and waist. The cause of scoliosis is unknown, but the condition can be caused by cerebral palsy or muscular dystrophy. Most scoliosis cases are mild and require no treatment. However, a back brace may be needed to prevent the condition from worsening. Severe cases may require surgical treatment. While exercises will not stop scoliosis from worsening or occurring, they can help reduce the curve angles in your spine while adding strength and flexibility. Always consult your doctor before implementing an exercise program for corrective or therapeutic purposes.
Upright Extension Exercise
This exercise uses light weights and helps work the abdominal muscles, which will help strengthen the back. Stand upright and place your arms down in front of you, so that your palms are facing your legs. Hold in each hand a weight that is comfortable and applicable to your fitness level. Pull your arms straight up your body. Your hands are going to face your body throughout the exercise. Stop when your elbows are a little higher than your hands. Gently drop your arms to the starting position. Pause before continuing another repetition. Perform three sets of 10 repetitions.
Lower Back Stretch
This chest-knee exercise stretches the lower back for increased flexibility. Lie on your back in a relaxed position, with your arms beside you and your palms facing downward. Gently lift your knees to your chest as far as they will go. Hold your legs in this position using your arms. Hold for at least 10 seconds. Gently return to the starting position. Repeat five times.
Side Bend Exercise
The side bend will strengthen muscles depending on what side you bend toward. For instance, if you bend toward the right, you strengthen the muscles on your left. Aim to strengthen the muscles on the outside of your spine's curve, bending to whatever side necessary to do this. Stand with your mid-back and upper back straight. Place a dumbbell weight in the hand of the side that needs strengthening. Using your lower back, slowly lean over to the side with the dumbbell. Hold and gently return to the upright position. Repeat 10 to 20 times, depending on your ease and comfort in performing the exercise.
Chair Back Exercise
This back-strengthening exercise can be performed with any chair. Sit down and place your hands on your head, so that your palms are flat against its surface. Your elbows should form a tight angle and be pointed in front of you. Lean forward so that your stomach is resting on your knees. Hold and then raise only your head and shoulders. Repeat as often as desired or recommended.
Back Strengthening Exercise
The exercise uses your position and a small ball to strengthen the back. Sit cross-legged on the floor, with your back as flat as possible against a wall. Hold a small weighted ball using both palms. The ball should be weighted according to your fitness and comfort levels. Hold this ball straight above your head, with your elbows bent out at the sides. This is the starting position. Keeping your arms against the wall, gently raise the ball straight above by extending your arms. Hold for five counts and slowly return to the original stance. Repeat 10 times.
References
- MayoClinic.com: Scoliosis; December 15, 2009
- International Society for the Advancement of Spine Surgery: Patient Education on Spine Conditions
- Living with Cerebral Palsy: Exercise and Scoliosis; Saurabh Jain
- iScoliosis: Exercise for Scoliosis; March 25, 2003
- Sports Injury Clinic: Stretching & Strengthening Exercises
- Kaiser Permanente: Scoliosis Exercises
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