Exercises for Scoliosis are crucial as this is an abnormal curvature of the spine that can lead to pain and weakness. Don't do anything strenuous though, but do remain active as it contributes to its reversal. Continue reading to find out what are the best activities to practice.
Not all exercises are suitable for people with scoliosis. Part of the treatment consists of physical activity but it should be moderate and adapted to the specific needs of each person. Keep in mind it’s better to have professional supervision whenever possible.
Scoliosis is a lateral curve of the spine that disrupts body posture. It occurs frequently during the growth period, before puberty. However, it can also affect adults, especially women.
Exercises you can do at the gym if you have scoliosis
Any form of physical activity that requires too much effort has likely already been advised against if you have scoliosis. However, it doesn’t mean you have to fall into a sedentary lifestyle or give up the gym. As compiled by an article by the Cochrane library, there are specific exercises that can help people with scoliosis. The best part is you can practice them at home and at the gym.
These exercises help strengthen the muscles that surround the spine and whose function is to stabilize the body. In turn, they mitigate the symptoms of this condition, such as the sensation of pressure and pain. Are you ready to start?
This may interest you: Four Stretches that will Help Correct Your Posture
1. Pelvic lift
The pelvic lift, also known as a “bridge,” is one of the exercises you can do at the gym if you have scoliosis. It doesn’t require specific machines and you can adjust its intensity according to your physical capacity. A study published in The Journal of Physical Therapy Science determined its practice helps strengthen the abdominal muscles and, in turn, contributes to the rehabilitation of patients with trunk instability and low back pain.
How to do it
Firstly, lie on your back, with your knees bent and your feet flat on the floor
Next, tighten your abs and make sure to keep your back flat on the floor
Raise your pelvis toward the ceiling and hold for 5 seconds
Then return to the ground and do 2 sets of 10 repetitions
The bridge is useful for scoliosis and easy to do at home.
2. Arm and leg raises
Lumbar strengthening exercises are ideal for the rehabilitation of people with scoliosis. So you can include arm and leg lifts in your exercise routine if you have this condition.
Then, extend your arms over your head and keep your palms flat on the ground
Make sure your legs are straight and, starting from this position, lift one of your arms off the ground. Simultaneously lift your opposite leg
Hold the pose for 1 or 2 full breaths, lower yourself to the floor and repeat the exercise with the opposite arm and leg
Do about 15 reps on each side
The exercise called “superman” is good for strengthening the lower back muscles.
3. Kettlebell weight lifting
There’s a tool known as the kettlebell at most gyms and it’s become popular due to the many health benefits it brings. In particular, it’s good for working lats and abs muscles that help stabilize the body.
Its basic movements, such as the swing, snatch, and clean, involve the use of various muscle groups. In turn, it helps with coordination and increases resistance and balance. This is really good for people with scoliosis.
How to do it
These weights are available in various sizes. Ideally, you shouldn’t exceed 20 pounds if you have scoliosis. In fact, it’s best to consult a professional, as the weight you can carry may vary depending on your particular case.
This classic exercise requires a single kettlebell. Place it between your knees and then bring it over your head in one movement. Be sure to keep your back straight
Do about 10 or 12 repetitions, in 2 sets
The kettlebell weight works your lats and abs. These muscles play a key role in spinal stability.
4. Abdominal press
Working the core, that is, the area that covers the entire abdominal region and the lower part of the back promotes the rehabilitation of patients with a spinal deviation. The abdominal press is an exercise that fulfills this function; in fact, it helps improve posture.
How to do it
Firstly, lie on your back, with your knees bent and your feet on the floor.
Keep your back in a neutral position so you don’t feel the tension.
Then lift both lower legs to a 90-degree angle.
Now use your hands to push your knees down while contracting your abdominal muscles. In turn, push your knees into your hands, so that you do a static exercise. Simply put, neither the legs nor the arms should be moving when you press; they only need to force each other to tighten the abdomen
Hold for 3 full breaths and relax.
Then do 2 sets of 10 reps each.
The abdominal press exercise is also useful for scoliosis and you can do repetitive sets.
Don’t miss Four Basic Exercises to Prevent Scoliosis
5. Short crunches with a yoga ball
This exercise strengthens the abdominal and low back muscles. Thus, it’s one of those exercises you can practice if the shape of your spine is off.
How to do it
Firstly, lie on your back on the yoga ball
Secondly, make sure the ball is under your back and your feet are on the ground, a hip-width apart
Put your hands behind your head and, from this position, squeeze your glutes, and raise your upper body
Then, tuck your chin toward your chest, lower with a smooth motion, and repeat
Do 2 sets of 15 reps
The short abs are done with the Pilates ball, which, if you have it in your home, will be of great help.
Exercises that worsen scoliosis
While the above exercises can improve scoliosis, there are other activities that increase the risk of secondary injuries or more severe symptoms. Among them:
Hockey
Soccer and football
Gymnastics and ballet
Bouncing on a trampoline
Long-distance running on hard surfaces
Heavy weight lifting (bodybuilding)
Horseback riding
Professional supervision is important when doing exercises for scoliosis
The symptoms of scoliosis vary from patient to patient. Therefore, consult your doctor if you think you might have this condition. Know that symptoms often improve with self-care measures and exercise. However, some cases require other treatment, such as physiotherapy, medication, and surgery.
Finally, the practice of moderate exercise is advised as part of a rehabilitation process. Any activities that strengthen the core are usually the most suitable in these cases. In any case, seek advice from a professional trainer at the gym. This is because the poor execution of any exercises can be counterproductive.
Thanks for reading.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
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¿Qué es la escoliosis?. (2020). Instituto Nacional de Artritis y Enfermedades Musculoesqueléticas y de la Piel ( NIAMS ). Recuperado el 17 de julio de 2020 de https://www.niams.nih.gov/es/informacion-de-salud/escoliosis
Romano M, Minozzi S, Bettany-Saltikov J, Zaina F, Chockalingam N, Kotwicki T, Maier-Hennes A, Negrini S. Exercises for adolescent idiopathic scoliosis. Cochrane Database of Systematic Reviews 2012, Issue 8. Art. No.: CD007837. DOI: 10.1002/14651858.CD007837.pub2
Ko JY, Suh JH, Kim H, Ryu JS. Proposal of a new exercise protocol for idiopathic scoliosis: A preliminary study. Medicine (Baltimore). 2018;97(49):e13336. doi:10.1097/MD.0000000000013336
Gong W. The effects of the continuous bridge exercise on the thickness of abdominal muscles in normal adults. J Phys Ther Sci. 2018;30(7):921-925. doi:10.1589/jpts.30.921
Hwang YI, Park DJ. Comparison of lumbar multifidus thickness and perceived exertion during graded superman exercises with or without an abdominal drawing-in maneuver in young adults. J Exerc Rehabil. 2018;14(4):628-632. Published 2018 Aug 24. doi:10.12965/jer.1836296.148
Meigh NJ, Keogh JWL, Schram B, Hing WA. Kettlebell training in clinical practice: a scoping review. BMC Sports Sci Med Rehabil. 2019;11:19. Published 2019 Sep 3. doi:10.1186/s13102-019-0130-z
Oliver GD, Dwelly PM, Sarantis ND, Helmer RA, Bonacci JA. Muscle activation of different core exercises. J Strength Cond Res. 2010;24(11):3069-3074. doi:10.1519/JSC.0b013e3181d321da
Juan-Recio C, López-Vivancos A, Moya M, Sarabia JM, Vera-Garcia FJ. Short-term effect of crunch exercise frequency on abdominal muscle endurance. J Sports Med Phys Fitness. 2015;55(4):280-289.
This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.