10 exercises for scoliosis (that you can do at home)

Exercises for scoliosis are recommended for people who have back pain and a small deviation of the spine, in the shape of a C or S. This series of exercises brings benefits such as improving posture and relieving back pain and can be performed 1 to 2 times. times a week, on a regular basis.

Scoliosis is a lateral deviation of the spine that is considered problematic when it has more than 10 degrees in the Cobb angle, which can be verified in a spinal x-ray examination. In this case, treatment must be indicated by an orthopedist and physiotherapist, individually, because factors such as degree of scoliosis, age, type of curvature, severity and symptoms presented must be taken into account. Here’s how to confirm if you have scoliosis.

For cases of mild scoliosis, with less than 10 degrees of deviation in the spine, exercises for postural correction may be recommended, such as the ones below:

The exercises presented in the video are:

1. Little Plane

Standing should:

1. Open your arms, like an airplane;
2. Raise one leg backwards;
3. Keep your body balanced in this position for 20 seconds.

Then you should do the same with the other leg elevated.

2. Alternate arms

Lying on your back you should:

1. Bend your legs and keep your spine supported on the floor;
2. Raise one arm at a time, touching the floor (behind your head) and bring it back to the starting position.

This exercise must be repeated 10 times with each arm and then another 10 times with both arms at the same time.

3. Lying down frog

Lying on your back with your arms at your sides should:

1. Place the two soles of your feet together, keeping your knees apart, like a frog;
2. Stretch your legs as much as you can without removing the soles of your feet.

Finally, stay in this position for 30 seconds.

4. Side pranch

Lying on your side should:

1. Place one elbow on the floor, in the same direction as your shoulder;
2. Raise your torso off the floor, maintaining a horizontal line.

Hold this position for 30 seconds and go down. Repeat 5 times on each side.

5. Valve

Stay in the 4-up position, with your hands and knees resting on the floor and then:

1. Stretch one arm forward, resting on 3 supports;
2. Stretch the leg on the opposite side, resting on 2 supports.

Hold 20 seconds in this position and then alternate arm and leg.

6. Hug your legs

Lying on your back you should:

• Bend your knees and hug both legs at the same time, close to your chest;

Maintain this position for 30 to 60 seconds.

Other exercises for scoliosis

In addition to the exercises demonstrated in the video, there are others that can also be used to alternate over time:

7. Hold the leg

When lying on your back, you should keep your legs straight on the floor and then:

1. Bend one leg and place your hands a little below the knee;
2. Bring the leg towards the torso.

Then you should do the same exercise with the other leg. Do 10 repetitions with each leg.

8. Lengthen the spine

Lying on your side and with your knees bent, you should:

1. Place both knees at the same time on the left side;
2. While turning your head to the opposite side.

You must repeat 10 times, for each side.

9. Bridge with arm and leg raises

Lying on your back you should:

• Raise your arms above your head and hold in that position
• Raise your hips off the floor, creating a bridge.

Repeat the bridge 10 times. Next, as a way of progressing the exercise, while raising your hips off the floor, keep one leg straight. To descend, you must first place both legs on the floor, and only then lower your torso. You should do 10 repetitions with each leg in the air.

10. Arm Opening

Lying on your side, with your legs bent, you should:

• Place your arms in front of your body, with your hands in contact with each other
• Bring your arm back, always looking at your hand, as far as is comfortable.

You must repeat this exercise 10 times with each arm.