4 Exercises To Prevent And Correct Scoliosis

There are various exercises to prevent and correct scoliosis that can be combined with corrective devices or surgery. In today’s article, we propose four such physical activities, which are worth including in your daily routine.

If you perform them properly, you will be able to realign your spine, chest, shoulders and pelvis to have a normal body posture again. But we advise you to consult a doctor if the symptoms experienced are severe.

What is scoliosis?

Scoliosis is a disorder that causes lateral curvature of the spine. Most people have a slightly curved spine, the curvature being less than or equal to 5% compared to normal, which specialists do not consider to be a problem. To be diagnosed with scoliosis, the curvature must exceed this value.

Therefore, we can say that there are different degrees of scoliosis that will either allow patients to have a normal life (as long as they follow certain rules) or will be remedied through surgery.

Causes of scoliosis

Although scoliosis tends to manifest in childhood, this disorder can also occur in adulthood. Currently, its causes are not known accurate. It is suspected that it could be influenced by hereditary factors, uneven pelvic positions, surgery on the spine and misalignment of the knee or foot.

Scoliosis tends to have a positive prognosis. The improvement in the patient’s condition will depend on when the disorder is diagnosed and treatment is started. The earlier the problem is detected, the better.

Useful tips to prevent scoliosis

If you suffer from scoliosis, you need to be aware of your body, especially your spine. Thus, you will be able to correct your posture while performing your daily tasks.

• Swim. This is one of the best sports to prevent and treat scoliosis. Swimming produces the axial traction of the entire spine.
• Practice mindfulness meditation. It has been shown that this ancient form of meditation can reduce pain.
• Carefully monitor your body posture while performing daily activities (for example, when you sit down, when you are at work or when you want to grab an object).
• Be very careful when you get involved in any physical activity or do sports.
• Monitor your stress level and protect your health. Factors such as stress can aggravate scoliosis.

• Exercise regularly. Stretching exercises and strength training are beneficial options.

The best exercises for preventing and correcting scoliosis

Before you start exercising to prevent and correct scoliosis, keep in mind that, depending on the curvature of your spine, it is possible that this problem cannot be corrected without the help of a specialist.

The following exercises are useful to treat scoliosis that occurs before the child’s growth period. But adults can also improve their quality of life if they practice them.

Practice the exercises three times a week. The duration of the routine is 20 minutes.

1. Pelvic tilt

One of the best exercises for patients with scoliosis is pelvic tilt.

• Lie on the floor face up and bend your knees. The arms should be on either side of the body, relaxed.
• Force your abdominal area to release tension from the lumbar region.
• Then lift the pelvis with a natural motion.
• As soon as your back straightens, stop for 5 minutes.
• Return it to the starting position.

2. Align the legs

Here’s what this exercise is all about:

• Sit on the floor and support yourself with your hands and feet. The arms should be straight and the knees should form 90 ° angles.
• Gently lift your right leg and left arm simultaneously, then return to the starting position.
• Simultaneously raise your left leg and right arm, then return it to the starting position.

Keep your leg and arm raised aligned with your spine for 10 seconds. Perform 12 repetitions.

3. The board

The plank is a type of exercise with many benefits in terms of back and posture. This is part of the group of isometric exercises – to perform it, you need to contract your muscles in a certain position. If you practice it correctly, you will notice results in the shoulders, abdomen and, of course, back.

Remember, your body should be completely straight and parallel to the floor. Do not bend your knees and be careful not to overload your back.

4. The “cat-camel” exercise

This is one of the simplest exercises to prevent or correct scoliosis.

• Sit on the floor on your knees.
• Put both hands on the floor and straighten your arms. The knees should touch the ground, forming a 90 ° angle. Pull your stomach inward to arch your back.
• Gently stretch your thigh forward and tilt your chin to your chest, inhaling a little air.
• Then, look up, contract your shoulder blades and, without forcing your stomach, exhale the air.

The exercises presented in this article can help you prevent and correct scoliosis. If you notice that your back pain is getting worse, consult a doctor immediately. He will be able to prescribe you an appropriate treatment for the disorder you are suffering from.