Scoliosis Correction Exercises

Screen yourself – Be the active element in getting your spine alignment back!

Scoliosis refers to the abnormal sideways curvature of the spine. The spine commonly assumes a C or S-shaped curve in scoliosis instead of being straight when seen from the back. Features that might suggest that you have scoliosis are :

• Unequal shoulder levels
• One shoulder blade that sticks out more than the other
• Breast prominence on one side
• Rib hump and/or loin hump were seen from the back (especially when bent forwards).
• Asymmetric lateral border of the trunk

 

While there are different types of scoliosis, the most common form of scoliosis is adolescent idiopathic scoliosis (AIS). This is seen in 1-3% of the growing population and develops during the teenage group prior to puberty. With the growing years remaining, the magnitude of the curve increases especially during the pubertal growth spurt.

Scoliosis treatment depends on many factors including the type and magnitude of the curve and the age of the patient. These include surgical and nonsurgical methods. While surgery is indicated for a larger curve, the evidence is mounting in the literature regarding the benefit of brace and scoliosis correction exercises in controlling the curve and maintaining the flexibility of the spine for smaller curves. Thus early screening and supervised treatment are some of the most important factors in determining a good outcome.

Depending on the age and magnitude of the curve scoliosis correction brace and scoliosis stretching exercises may be prescribed to control the curve progression. The following are a set of home-based stretching exercises, however, it is important to learn the proper technique under the supervision of your doctor.

1. Side Stretches / Latissimus Stretch

This stretch help in stretching and strengthening your latissimus muscles. This is the largest muscle in the upper body and may feel tight due to scoliosis.

• Stand in neutral position with your feet shoulder-width apart.
• Reach overhead and clasp the fingers of the two hands.
• Bend to one side until you feel a stretch along the opposite side of your trunk.
• Hold this position for 5 seconds and then return to the neutral position.
• Repeat this on the opposite side.

2. Tummy Tuck in / Pelvic Tilt

• Lie on the floor with hip and knee bent, feet slightly apart and arms by the side of the body.
• While breathing out, contract the abdominal muscles and pull the belly button toward the spine.
• Hold the position for 5 seconds and then repeat this 10 times.

3. Prone Arm and Leg Raises

• Lie on the belly with arms outstretched overhead as shown in the picture.
• Gently raise one arm and the opposite leg and hold the position for 5 seconds.
• Work alternate limbs by lifting the right arm and left leg at the same time and then the reverse pair.
• Raise arm/leg to a comfortable height only.

4. Arm and Leg Raise / Bird – Dog

• This exercise is similar to the previous exercise, except that it is done with hands and knees on the floor, with hands in line with the shoulders and knees directly under the hips.

5. Cat – Camel Stretch

• Begin on the hands and knees on the floor as in the previous stretching exercise.
• Tighten the abdominal muscles while breathing in and draw the abdomen in and up, elevating and arching your back.
• Exhale and relax the muscles letting the belly fall.

6. Practice a Good Posture

This helps in reducing the pain and muscle tightness. It is one of the key parameters that determine spine health.

• The Head should be centered over the pelvis, ears in line with the shoulders.
• Tuck your chin in a bit.
• Drop the shoulder down and back and draw the belly in.
• More information on posture is given here: https://spinewithsaransh.com/2020/04/16/get-your-back-health-back/

All the exercises need to be done twice a day, 1-2 sets each time. Each set consists of 10 repetitions.

A suitable exercise program depends on the type and degree of scoliosis. Consult your spine doctor before starting with these exercises. Your doctor may also instruct you to follow an individualized patient-specific scoliosis correction exercise program.