What Are The Top Exercises For Scoliosis?

Early diagnosis is the key to a better prognosis.

Scoliosis is a disorder of the spine that is usually diagnosed in childhood. The spine is curved laterally at a large or small angle. It forms a natural, forward, and backward curve in the spine along with rotated vertebrae. If the situation is mild, no treatment is required. Mild cases are managed with precautions and proper exercises.

Scoliosis generally occurs before puberty or adolescence. It appears as an abnormal twisting of the back. The cause is unknown, but it is associated with muscular dystrophy and cerebral palsy. Sometimes, it runs in families.

The chances of scoliosis are 1.44 times higher in females than in males. The patient suffering from scoliosis experiences pain and fatigue. In this condition, shoulders appear uneven, the hip on one side appears higher than the other, and there may be back pain.

Moderate and severe cases of scoliosis need surgical intervention as breathing is compromised.

If the situation is critical, patients can get consultations from spine doctors. Let us have a look at a few activities that helps in fast recovery.

Top Exercises For Scoliosis

• Raised Arms and Legs:  Raising your arm and legs in a supine position helps you straighten your back. You must lie down on your stomach with your forehead touching the ground. Then slightly extend your arm and legs upwards while holding your breath. Then lower it down on the ground. Repeat the steps.

• Cat-Cow: Cat cow stretch increases the flexibility of the spine and reduces back pain. It begins by stooping down hands and knees on the floor. Inhale in while you feel the stretch in your lower back. It activates the abdominal core and your back is arched. Exhale while releasing abdominal muscles and dropping your back.

• Pelvic Tilts: It helps to strengthen your muscles in the lower back. In this exercise, a person lies flat on the floor with knees bent. Then the abdominal muscles are tightened while holding your breath for five seconds.

• Planks: Planks are done to strengthen your core. In this exercise, you need to lift your torso without arching your back. It is done by taking support with your hands, elbows, knees, or feet. 

• Sitting Rotation Stretch: Sitting rotation stretch improves your flexibility along with your back pain. Sit straight on the floor with your right leg crossed over your left leg. Take support from your right hand and extend your left hand forward such that your left elbow touches your knee without any bend.

• Bird Dog: This exercise works on your core stabilization as it improves your posture’s symmetry and strengthens your core. You need to bend down on your hand and knees, then lift your right hand in front. Simultaneously lift your left leg. Then repeat it with another side. While doing so do not arch your back.

• Kettlebell Suitcase Deadlift: Lifting Kettlebell strengthens the convex side of the spine and reduces your back pain. The kettlebell must be light. Keep on one side and stand with your feet and hip apart. Keeping your spine straight and bending your needs, grab the kettlebell. Repeat it and then switch sides.

Takeaway 

The exercises are easy to do but should be done after consulting the doctors from the best hospitals as the degree of scoliosis may be different. Stop immediately, if you experience pain while exercising. Apart from these exercises, you must maintain good posture naturally to relieve pain and muscle tension.