From here, reverse your movements back to the beginning.The goal here is to emphasize the rounding over the areas where your Scoliosis is located.Starting from the neck: Proceed to round your spine down one vertebra at a time.Whilst standing, wrap your arms around an exercise ball as much as you can.Keep your weight evenly distributed between your feet.Progression: Challenge yourself by performing corrections in other static positions such as standing, planking, single leg balance As you become more confident with the exercise, you can perform the corrections for the different areas at the same time.Reset your head, shoulder and pelvis position.Whilst maintaining this correction, proceed to address the other curve.Target your correction to a single area first.But more importantly – FEEL the correction. Pay attention to the spinal curve, shoulder height, level of the head etc.Use a mirror to help you guide your correction.Take slow and deep breaths in this corrected position for 5 minutes.Lift your buttock off the chair one side at a time.Perform a gentle circle motion of your head and shoulder.Reset your position (whilst holding correction):.Bow the apex back into place as far as you can achieve without causing major distortions to the rest of your spinal alignment.Imagine your head is being lengthened towards the sky.Keep equal weight distribution between your buttocks. If you are having difficulty with the corrections, focus more time and effort on the Releases/Stretches/Strengthening exercises first.You are aiming for your best possible correction for your current level of ability.Remember – our immediate goal here is to reduce the degree of curvature (… even if it is a small amount) and not to eliminate it completely.Move as far as the body will allow you to without causing significant distortions to the rest of your alignment.Perform these exercises whilst using a mirror as to provide visual feedback of your posture.Muscle contraction on the side of convexityĪfter investing some time with the above Scoliosis exercises, you should notice that your spine is not as restricted as it was before.Ī malleable spine will enable you to perform the following corrective exercises more effectively.Bow the apex of your curve towards the side of concavity.Reach down towards the floor with your other foot.Keep this leg slightly bent and stationary throughout the exercise.Stand on the edge of a step with the leg on the opposite side of the lumbar concavity.For best results for your specific presentation – perform these specific exercises in conjunction with a health care professional.(The compensatory curve is the attempt of the body to maintain an upright posture as a response to the primary curve.).With the presence of 2 (… or more) curves, there is a primary and a compensatory curve(s).The following Scoliosis exercises serve as a starting point when addressing the curvature of the spine.(Although – I would still strongly encourage you to persist with conservative treatment as much as you can!) ** For angles >40 degrees, surgical interventions may need to be considered. ** The following Scoliosis exercises are best suited for those who have a curve of 20 degrees, however, other factors such as spinal rotation and rib position will likely need to be addressed as well. The point where these 2 lines intersect creates the Cobb’s angle.Draw a line that matches the angle of these 2 vertebra.The most tilted vertebra above and below the Apex.( This determines the severity of the Scoliosis.) ( This shows you the exact location of your Scoliosis.)
SHIFTED SPINE HOW TO
Here are 2 quick tests on how to determine which type of Scoliosis you have. This means that there’s a good chance that these Scoliosis exercises will help you!) “Which type of Scoliosis do I have?” It is able to be changed and/or improved. This is determined by how your body habitually holds itself up as it attempts to maintain an up right posture against gravity. (If the joints in your spine have fused together, then there is a smaller likelihood of significantly impacting the shape of your spine by performing the Scoliosis exercises.) This is determined by your genetics and/or as a result of fused joints. There are 2 types of Scoliosis: Structural and Functional.
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