1. Stretch Your Leg Muscles
First get your doctors OK to stretch. Scoliosis affects everyone differently and these stretches may be contraindicated based on the severity and nature of the curvature.
Because your spine is curved there will be more strain placed on other areas of your body as you try to compensate during movement. The tighter your other muscles become, the more strain there will be on your spine. Keeping the leg muscles stretched will help to alleviate some of the tightness that occurs with this condition.
Using a yoga strap or towel, bring your right knee into your chest and put the strap or towel under your right foot. Keep your left knee bent and the foot on the floor. Straighten your right leg and press the heel to the ceiling. Do not pull hard on the strap; just use it to gently assist the stretch. Hold for 5 to 10 deep breaths and focus on letting go of tension in the leg and low back. Then hold the strap or towel in your right hand and let the leg drop over to the right. If it's comfortable, let the right foot come to the floor. If this hurts your back, keep the foot up higher. Hold for 5 to 10 deep breaths and focus on letting go of tension in the hip and inner thigh.
Bring your leg back up and hold the strap with the left hand. Let your leg cross over your body and drop to the left. Let the right foot come to the floor, if it's comfortable. If this hurts your back, keep the foot up higher. Hold for 5 to 10 deep breaths and focus on letting go of tension in the hip and low back.
Repeat the stretches on the left leg.
2. Do a Spinal Twist
Lie flat on your back with your legs stretched out straight. Put your right foot on top of your left knee. Place your arms out to the side with the palms facing up. Let your right knee drop towards the floor and across your body. If comfortable let the right knee come to the floor, but if this hurts your back, keep the knee up higher. Hold for 5 to 10 deep breaths and focus on letting go of tension in the hip, low back and right shoulder. Repeat on the other side.
3. Try a Supported Chest Stretch
For this stretch you need a yoga bolster or couch cushion. Sit up and place the cushion behind you the long way. Do not sit on the bolster or cushion, just bring it up against your buttocks. Bend your knees and place your feet flat on the floor.
Carefully lower yourself down and lie on the bolster. Your head should be on the cushion to support your neck. Stretch your arms out to the side in a "T" position with your palms facing up. Hold here, or you can keep the soles of the feet together and let the knees drop out and away from one another. Hold for 5 to 10 deep breaths and focus on letting go of tension in the chest and shoulders.
