Scoliosis is generally spotted and diagnosed when you are an adolescent. It can be caused by other medical conditions, such as cerebral palsy or muscular dystrophy. However, in the vast majority of cases, the reason for the condition is unknown.
In effect, it is the name for when you have a curvature of the spine. It is usually noticed because one shoulder will sit lower than the other and one hip will sit higher. You’ll also be able to see the back prominently on one side when the person bends forward.
Most cases of scoliosis are mild but it is possible that the curve worsens as children grow, making a back brace essential to straighten or minimize further curvature of the spine.
Although not life-threatening, scoliosis can prevent people from doing a variety of daily tasks or even stop you from doing your favorite activity.
That’s why it is advisable to see a trained expert in sports physiotherapy. They can guide you through the best exercises to relieve the pain and participate in all the activities you want to do. They are likely to talk about the following stretching exercises.
Child’s Pose
The child’s pose involves you kneeling down so that your bottom is near your feet. Push your hips downward to get closer to your feet and extend your arms out in front of you. Your hands must stay flat on the floor. You’ll feel the stretch up your spine.
Interlocking Fingers
Stand up and interlock your fingers behind your back. You can then lift your shoulders and push your arms back as far as possible. Think about your chest opening as you do this to maximize the effect.
Hip Extensions
Most people with scoliosis have tight hip flexors because they are working unevenly. You can stretch these by extending the standard lunge. That means placing one foot in front of your body and the other behind, allowing you to lower one knee to nearly touching the floor. Your feet must remain flat on the floor as you push your weight forward and feel the stretch in your hips.
Spinal Stretch
Lie on the floor on your back and then move your arms out to the sides. They should be level with your shoulders so that your body looks like a ‘T’. Now lift your knees, bend your legs and bring your knees as close to your chest as possible.
Keeping your shoulders flat to the floor allow your knees to drop to one side. Then bring them back and repeat on the other side. While your knees are over to the side turn your head in the opposite direction. It will maximize the stretching of your spine.
The Row
A row is a simple exercise that strengthens the back, improving your core strength in the process. You can do rows with a machine or by using weights at home. The simplest way to do this is to put one knee on a bench and the hand on the same side as your knee. This will cause you to bend over. In the other hand hold your weight and lift it up to your chest, your shoulder should go above the height of your back. Lower and repeat. It’s best to do three sets of ten 3-4 times a week.
