Doing exercise for people with scoliosis can be very confusing depending on what type of scoliosis you have.
Most people with scoliosis don't have a sense of whether they are straight or crooked.
I remember mom always telling me to stand up straight, your right shoulder is lower than the right one!
I thought I was standing up straight.
Let's look at the two most common scoliosis curvatures and then look at the most effective ways to do Pilates exercise for people with scoliosis.
Scoliosis Exercise for the S-Curve:
Standing tall and in tandem with one foot directly in front of the other, hold your balance while squeezing a towel under each armpit. this will help to connect the upper and lower torso for better stability.
Scoliosis Exercise for the C-Curve:
1. Bridging exercise as shown or with fingertips against a wall to balance the spine as you roll down.
Begin with your hips lifted, feet under your knees. Bring your arms up and overhead as shown, preferably reaching fingertips against a wall for proprioception.
Keeping the arms overhead begin peeling the spine down evenly and one vertebra at a time. Then bring the arms up and back to your side to repeat.
Repeat for 6-8 repetitions or until you feel less tension in the back.
2. Abdominal Curl with Bicycle legs
This exercise can be done by supporting the head. The goal is to curl up and look evenly down the midline of your body so that you are working evenly on both sides. In effective stretching the tight side and strengthening the weaker side.
Inhale and exhale as you support the head from the abdomen and switch legs folding one while extending the other.
Modify this Pilates exercise for scoliosis by putting your feet against a wall and keeping them pressed evenly as you curl up looking down your middle.
Exercise for People with Scoliosis in the Lumbar Spine:
Do Side Kicks from a side lying position with your body lined up against a wall for support.
Feel your shoulders, buns, and legs flush against a wall, preferably the back of your head too.
Waist long and lifted, then begin to do the Pilates Side Kick sequence; up down, circles with the top leg, etc.
Pelvic Stabilizing Stretch
Lying as shown, slide one leg out long along the mat and rest it there.
We will work with the leg that is still bent. Begin pressing into the heel and sliding the femur or thigh bone past the kneecap. Nothing will happen externally.
Repeat this pressing of the heel and lengthening of the femur bone for 4-5 repetitions, then repeat on the other leg.
This Exercise helps to stabilize and correct tensions in the pelvis and lumbar region of the spine.
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