1. Get Your Doctor's Approval
Before starting any exercise program, check with your physician or physical therapist. Scoliosis is different in each person and the type of exercise that is best for you is determined by the severity and nature of your condition. Some movements may be contraindicated in your situation. It is also important to know that exercise alone can not prevent scoliosis nor can it stop its progress. You need to combine exercise with medical care to fully manage your condition. Your health care provider can use tools to determine the level of curvature in your spine and then work with you to develop an appropriate exercise regimen, including what weights, if any, to start with.
2. Perform a Bent Row
Stand in a lunge position with the left leg forward and the right leg back. Place your left hand on your thigh for support. Holding a weight, let your right hand hang down for a stretch. Keep your abdominal muscles in tight to protect your back. Squeeze your shoulder blades together, and, keeping your elbow bent and close to your body, lift your hand until the weight is waist high. Then with control press the weight back down. Do 8 to 12 repetitions and then repeat on the left side. You should feel this exercise in your upper back, between the shoulder blades. Be careful to not twist the body as you lift.
3. Try a Straight Arm Lift
Stand in a lunge position with the left leg forward and the right leg back. Place your left hand on your thigh for support. Let the right hand and weight hang down for a stretch. Keep your abdominal muscles in tight to protect your back. Squeeze your shoulder blades together and keep your arm straight while lifting your whole arm straight up to the back with the palm facing the ceiling. Keep your arm fairly close to your body. Then lower the weight back down with control. Do 8 to 12 repetitions then repeat on the left. You should feel this exercise in your mid back. Be careful to not twist your body as you lift.
4. Use the Corner Stretch
Stand up straight, facing a corner. Place your palms on the wall so your hands are about shoulder height and a little wider than your body. The wider apart your hands are, the deeper the stretch, so you can adjust in or out as you need. Keeping your heels on the floor and your body straight, lean into the wall. Go until you feel a gentle stretch in your chest and shoulders. Make sure you keep the hips in alignment and do not let the hips drop forward. You should feel this stretch in your chest and shoulders, not your back. Hold for 5 to 10 deep breaths. Focus on keeping the shoulders down and away from the ears.
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