The effects of scoliosis can be very detrimental to one’s life. While some patients suffer only minor discomfort, others suffer from chronic pain. The curve of the spine is often the cause of this discomfort, leading to problems with the neck, shoulders, hips, and the back itself.
In order to combat this pain and discomfort, our own ScolioGold treatment method includes a wide variety of spine-straightening exercises. ScolioGold therapy has repeatedly proven capable of reducing the curve in the spine – see our results here.
If you do not want to undergo surgery for whatever reason, there are many exercises we can teach you to help with the effects of scoliosis. Here are some spine-straightening exercises that you can try at home:
Standing against a wall
The simple exercise can actually help improve your posture and build strength! All you need is a flat wall to stand against – here’s what to do once you’ve found one:
- Stand with your head and shoulders pressed firmly against the wall behind you and place your feet approximately 20cm in front of you.
- Push your lower back towards the wall and hold this position for a few seconds.
- Take a few deep breaths and then breathe out as you relax. Repeat.
Planking is a helpful spine-straightening exercise as it strengthens your core muscles whilst also targeting your lower back to help improve posture. Here’s what you need to do:
- Lie on the floor on your front (use a mat to avoid slipping, as shown in the photo above).
- Hold yourself up using your forearms and toes and raise your whole body off the floor.
- Keeping your legs straight and your hips raised, place your shoulders directly above your elbows to create a straight line from head to toe.
- Hold this position for 5 seconds, then relax and repeat again several times.
‘Bird dog’ stretches (leg/arm extensions)
This is another strengthening exercise. It is often performed with a gym ball (as shown in the photo above), but you can still do this exercise if you don’t have one handy.
- Firstly, lie face-down on the ball and gradually extend your right arm whilst using your left arm to support you (same technique without the ball).
- While holding this position, gradually extend your left leg up behind you as shown below.
3. Hold for a couple of seconds, then alternate to the opposite limbs. Repeat this alternating movement back and forth between right and left.
Interested in completing a full treatment course at the Scoliosis SOS Clinic? To book your consultation or request more information, please contact us today.