By Dr. Aatif Siddiqui DC and Dr. Clayton J. Stitzel DC

 The word scoliosis is derived from a Greek word meaning “twists and turns.”  While the most obvious characteristic of scoliosis tends to be the lateral movement of the spine, these “turns,” are often accompanied by a rotation or “twisting” in the vertebrae as well.  Together these twists and turns not only unbalance the muscles that support the spine, but also create challenges in the functioning of the ribcage, lungs, and pelvis.  Although the exercises for scoliosis patients mapped out below, it must be noted that Re-training the automatic postural control centers of the hind brain is the only way to alter the natural course of the scoliosis condition.  With that being said, these Exercises for scoliosis patients may help reduce the symptoms and pain associated with some scoliosis cases.

Exercises for scoliosis patients #1

 Rediscovering Your Balance.  Over the years, your body has developed an intricate balancing system to compensate for your spine’s curves.   We now need to relearn how to stand properly.  Start by standing with your feet hip-distance apart.  (While it’s most important to feel what’s happening in your body, the first few times you try this you may benefit from standing in front of a mirror.)   Check that your toes are all pointing straight ahead.  Allow your arms to relax by your sides.  Begin breathing, and notice if one foot is pressing deeper into the floor than the other.  Try to press evenly through both feet while you continue to breathe.  Notice if one hip is pulling out to the side and gently guide it to back to stack over its’ corresponding foot.   Feel your collarbones widening as you breathe deeper.  Bring your awareness to your head.  If it is tilting to one side, allow it to float easily at the top of your spine.  Focus your eyes on something specific directly ahead of you and breathe.

 Exercises for scoliosis patients #2

“Filling the gap”....Increasing your breathing capasity.  The rotating of the ribcage in the scoliosis patient can cause constrictions in the lungs and limit your breath capacity.   The convex  (overstretched) area of your back receives breath very easily, while the concave (more hollow) side needs your focused attention to breathe fully.  Practice moving your breath deeply into your concavity and feel your ribs stretching open.  You can do this anytime throughout your day.  It is especially effective to engage this practice while you are exercising (in whichever form of exercise you choose).   If it is difficult for you to access this point on your own, you might ask a partner to warm up their hands and place one very lightly on the most concave area of your back.  You can then breathe deeply into the heat of their palm. 

Exercises for scoliosis patients #3

 Lengthening Your Spine.  This is a very simple exercise that can be done anywhere.   Find something solid you can grab onto and pull (a dance bar, a porch railing, a sink etc.).  Grab onto the bar with your arms shoulder-distance apart and walk your feet back until your feet are directly under your hips and your spine is parallel to the floor.   Now walk your feet just one step forward and pull your hips away from the bar.  (Make sure you keep your neck in line with the spine).  Your spine will receive a wonderful, long stretch.  Stay in that stretch for at least three breaths then take a break before beginning again.    

Exercises for scoliosis patients #4

De-rotating the Spine.  Find a sturdy chair with a hard surface.  Sit sideways on the chair with the right side of your body toward the back of the chair and your feet firmly planted on the floor.   If you have a yoga block, place one between your thighs (this helps keep your knees pointed straight ahead).  Place one hand on each side of the chair back.  Press your hands down and feel yourself growing tall through the spine as you breathe in, then twist to the right as you breathe out.   Allow your ribs and head to follow.   Do this several times on the right before turning around and repeating the process to the left.  Depending on your particular scoliosis, you’ll notice it’s much “easier” to twist in one direction than the other, as your ribcage may be compromised and already turned in that direction.  Resist the temptation to under-do-it, if this was meant to be easy they wouldn’t call it work.   In fact, you’ll want to spend a few extra breaths on the more difficult side to start de-rotating your spine and coaxing your ribs back into healthier alignment.     

Exercises for scoliosis patients #5

 Strengthening Your Spine.  This exercise is aimed at properly aligning your scapulas and strengthening your spine’s postural muscles.  Lie down on your belly (preferably on a yoga mat or blanket).  Stretch your arms in front of you shoulder-width apart and turns your thumbs up.  Keeping your legs long and the tops of your feet pressed into the floor, lift your shoulders and arms up a few inches from the ground.  While you are there, encourage your shoulders to slide down away from your ears, and be sure to keep your neck in line with your spine.  Breathe there for a full minute, then rest.  

Exercises for scoliosis patients - cool down

After doing this focused work on your spine, it is a wonderful idea to end by lying comfortably, face-up on a yoga mat or carpet for up to 20 minutes with a rolled up towel at the back of your neck and at the base of your ribcage.  Be sure you’ve lined your body up as symmetrically as possible, close your eyes and breathe consciously.  This is an excellent way to re-mold your spinal discs/ligaments and allow your body the opportunity to integrate the work you’ve done.