13 yoga exercises to correct scoliosis

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Perform these asanas regularly and they will help correct the curvature of the spine and restore a beautiful posture.

Scoliosis is a sideways curvature of the spine. To correct this violation, you need to create a strong muscle corset that will support the spine in the correct position, and at the same time stretch the tightened muscles, develop the mobility of the hip joints. Exercise will help you do this. We will show you how to do the asanas recommended by the US National Scoliosis Foundation. They are suitable even for beginners.

Attention: if you have a third or fourth degree of scoliosis, back and neck pain, it is better to consult a doctor, work with a trainer in exercise therapy or yoga.

Stretching poses

1. Stretching the back and shoulders in a right angle pose

• Stand against the wall, stretch your arms forward at shoulder level and rest your palms on the wall.
• Take a few steps back and stretch your back. Keep your feet hip-width apart.
• Gradually, as the shoulders and back of the thighs stretch, move further and further. Ideally, the arms on the wall should be at hip level and your body should be at a right angle.

2. Stretching the back and shoulders

• Grasp a sink, table, or other surface that is firmly in place and at hip level.
• Step back while holding the sink. Keep your legs and back straight, feel the stretching of the back muscles.
• From this position, sit down and bend over to your feet, trying to keep your back straight. The ribs are on the hips.
• Move forward a few centimeters, go into a deep squat, and then return to the starting position.

3. Back stretching in cat and cow poses

• Get on all fours, shoulders above wrists, hips above knees.
• Arch your back in the thoracic region, lock for a few seconds.
• Bend in the opposite direction and fix the position again for a few moments.
• Bend slowly and carefully.

You can try these poses segment by segment. This will work better on the hard areas of your back.

Begin to arch your back from the lower back gradually, vertebra by vertebra, reaching the thoracic region and neck. When the whole back is arched, begin to bend it back: first, the thoracic region gradually bends, only then - the lumbar.

4. Stretching the shoulders and back in the stretching puppy pose

• Get on all fours, shoulders above wrists, hips above knees.
• Take a few steps with your hands forward, lower your stomach, as if you want to touch your hips, straighten your arms.
• Touch the floor with your forehead, relax your neck. The pelvis is gently curled up to keep the back straight.
• To stretch your back well, stretch your arms forward on the floor and your hips backward. If you have right scoliosis, move your arms to the right.

5. Riding hip flexor stretch

• Lunge forward with your right foot, with the left foot on the back of the knee.
• Lower your fingers to the floor on either side of your right foot.
• Keep your back straight, lower your shoulders, straighten your chest, look forward and up.
• Try to feel the tension in the groin and thigh behind the standing leg.
• Hold the pose for 30 seconds, change legs and repeat.

6. Stretching the piriformis muscle in the pigeon pose

• Sit on the floor, put your right leg forward and bend at the knee, take your left leg back and try to straighten it.
• Both hips are facing forward, the back is straight, without sagging in the lower back.
• Hold your torso on straight arms, or bend your elbows and lower yourself onto your forearms.
• Sit in this pose for 30 seconds, then change legs and repeat.

7. Stretching the hamstrings

• Lie on the floor, pick up a regular tape or expander.
• Raise one leg, put a tape on the foot and, gently rocking, try to pull the leg closer to you, while not bending the knee.
• Stretch the muscles for 30 seconds, then change legs and repeat.

8. Twisting the spine

• Lie on your back with your arms extended to the sides.
• Move your pelvis slightly to the right, bend your right leg at the knee and move your knee to the left, trying to reach the floor next to your left thigh.
• Turn your head to the right and relax.
• Hold the pose for 30 seconds and then change legs and repeat.

Muscle strengthening exercises

9. Raising arms and legs

• Lie on your stomach, stretch your arms forward.
• Raise your right arm and left leg at the same time.
• Breathe evenly and maintain the position for five breathing cycles.
• Repeat the exercise with your left arm and right leg raised.

There is another variation on this exercise:

• Lie on your stomach, stretch your arms forward.
• Place your palms on a dais about 20 centimeters or, if you have sufficient shoulder mobility, on the seat of a chair.
• Pressing your palms on the eminence, lift the body off the floor so that your palms are at shoulder level.
• Hold the pose for five breaths and lower yourself down.
• Repeat several times.

10. Strengthening the rectus abdominis muscle

• Lie on your back with your arms extended over your head.
• Raise your straight legs to 90 degrees, hold this position for five seconds.
• Lower your legs to 60 degrees and hold this position for five seconds.
• Lower your legs to 30 degrees and again hold for five seconds or as long as you can.
• Make sure that your lower back does not come off the floor. If you cannot hold it, just lower your legs as slowly as possible without delay.

11. Half boat pose

This pose also helps to strengthen the rectus abdominis muscle.

• Lie on your back.
• Lift your upper back and legs off the floor. The loin is pressed to the floor.
• Stretch your straight arms along the body to parallel with the floor.
• The toes are at eye level.
• Hold the pose for 30 seconds.

12. Side bar

One new study has confirmed the effectiveness of the lateral plank in treating scoliosis in adolescents and adults. Dr. Fishman and colleagues tested the efficacy of the lateral plank on 25 participants - people between 14 and 85 years old with idiopathic scoliosis (whose origin has not been identified). The researchers first checked each participant's posture with an X-ray, then explained how to do the side plank and asked them to hold the posture for 10–20 seconds every day.

Since scoliosis is an asymmetric position, Dr. Fishman decided to treat it asymmetrically, asking patients to only perform the position on the weaker side.

On average, patients performed the side plank 1.5 minutes a day, six days a week for six months. Among 19 patients who performed the pose three times a week, the condition of the spine improved by 40.9%. In adolescents, the curvature was corrected by an average of 49.6%, in adults - by 38.4%.

Here's how to do the side plank:

• Stand upright, shoulders above wrists, body in a straight line.
• Raise one hand off the floor, unfold your body so that your chest faces to the side, and extend your hand up above you.
• If you have a curvature of the spine to the right, do the plank with the support on your right hand.
• Hold the pose for 10-30 seconds. Try to stand in the bar a little longer every day.

13. Relaxation in a corpse pose

This exercise helps you relax after a short workout.

• Lie on your back with a folded towel roll under your knees and something under your head to keep your neck in a neutral position.
• Close your eyes and relax completely.
• Breathe deeply and calmly, try to feel the tension leave your body.
• Relax for five minutes.
• After that, stand up gently and gently.

Do these exercises three to four times a week and you will improve flexibility and posture.