Scoliosis is a sideways curvature of the spine that usually begins during puberty. Symptoms of the disorder include uneven shoulders or hips and slight back pain. Most people only have mild scoliosis, but those with more severe curvature can experience twisting of the spine and difficulty breathing. Scoliosis can be remedied with various stretches and exercises, according to the National Scoliosis Foundation. Implement these stretches to lengthen the spine and strengthen and relax the supporting muscles.
Back Strengthening
The National Scoliosis Foundation recommends this exercise to strengthen the back and abdominal muscles. While lying on your stomach, straighten your legs and extend your arms above your head. Lift one arm and the opposite leg simultaneously and hold for a count of 10, breathing in and out deeply as you hold the position. Repeat the exercise for the other arm and leg. Do this exercise three times for each side.
Cat and Dog Pelvic Tilts
While on hands and knees, lift your tailbone and head while allowing your lower back to droop towards the floor, like a dog. Inhale. Drop your tailbone, press your palms into the floor and pull your spine upward, creating an arch with your spine, like a cat arching its back. Drop your head down and exhale. This stretch will strengthen your lower abdominal muscles and lower back.
Knee-to-Chest Stretch
The knee-to-chest stretch focuses on your lumbar, or lower back, muscles and hip muscles. Lie on your back with your legs straight. Lift one knee and hold it to your chest. Hold this position for 10 seconds. Repeat this motion three to five times. Switch to the opposite leg, repeating the exercise three to five times for that leg. Lift both of your knees to your chest and hold that position for a count of 10; repeat this movement three to five times.
Hamstring Stretch
Lie on your back with your legs straight. Keep one leg straight, grasp the foot on your opposite leg and pull it upward until you feel a stretch in the back of your leg. Hold the stretch for 10 seconds and repeat three to five times. Perform this sequence on the opposite leg. Tight hamstrings commonly contribute to lower back pain; working on hamstring flexibility can alleviate this pain.
Right Angle Wall Stretch
The National Scoliosis Foundation recommends this stretch to lengthen the spinal column. Place your hands on a wall, shoulder-width apart and at shoulder level. Walk your feet back until your torso forms a 90-degree angle with your legs. Push your palms into the wall, lengthening the spine. Keep your back parallel to the floor by pulling your belly button in towards your spine. Do not allow your back to sag or arch.
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