4 Exercises To Prevent Scoliosis

Scoliosis is a lateral curvature of the spine that usually occurs during the growth period before puberty, especially when growth is faster. It can affect any part of the spine, but the most common regions are at the level of the chest and lower back.

There are exercises to prevent scoliosis that can be combined with braces or surgery. In this article we suggest some of these exercises to prevent it. If you do them well, you can realign your spine, rib cage, shoulders, and pelvis for a normal posture . However, you will have to consult with your doctor in the event that your symptoms are very serious.

Introduction to Scoliosis

Scoliosis usually appears in children. In most cases, treatment is not necessary, as the curve corrects with growth. However, depending on the degree of curvature of the spine and the age at which it arises, a combination of braces and physical therapy is sometimes recommended.

A very small number of scoliosis patients may require surgery. This only happens in the most serious cases. Complications of scoliosis include chronic pain, respiratory deficiencies, and decreased exercise capacity.

Some studies consider that specific exercises should not be considered as an alternative to a brace or surgery. Rather, they should be understood as a therapeutic intervention, which can be used on its own or in combination with another type of intervention.

Benefits of practicing exercises to prevent scoliosis

Now, if exercises are not an alternative to surgery, why do exercises to prevent scoliosis? As its name suggests,  its first function is to avoid future complications. Thus, by performing them you will get the following benefits:

• They reduce the need for invasive bracing or surgery.
• They stabilize and reduce the existing curvature.
• Stops the progression of scoliosis.
• They improve brain and muscle coordination.
• They decrease the spinal curvature.

4 exercises to prevent scoliosis

Here are four of the best exercises to prevent scoliosis. If you do them frequently, you will see how the symptoms are reduced.

1- The table

There are several ways to do this exercise, but all of them will help you strengthen your core and abs. However, the one recommended for beginners is the version that requires you to hold your weight on your forearms and toes.

The procedure is the next. Lying face down, you should support your entire body with your forearms and toes. Raise your stomach and legs so they are off the ground. Next, tighten your abs and hold this position for a minute while you breathe deeply. Finally, pause for another minute. Repeat the procedure three times.

Remember that your body must be completely straight and parallel to the ground.  You should not bend your knees; and be careful not to load your back.

2- Bird dog

It is one of the best exercises to prevent scoliosis. To do this, you need a gym ball to support your belly. Lying on it, you must support your body with your toes.

Now, raise your left leg and your right hand up. Hold this position for about 3 seconds and lower them. Then lift your right leg and your left hand up. Again, hold this position for about 3 seconds and return to your starting position. You must do 10 repetitions on each side.

Remember to stabilize your body with the balance ball so that you do not fall and suffer any injury. This will help you to strengthen both your back and the stabilizing muscles of the trunk.

3- Triceps lift

The tricep lift helps work the muscles that provide support for the trunk. Free weights are the most suitable for this exercise, but if your arms are still very weak, you can also use a machine.

Sit on a gymnastic ball with your legs shoulder-width apart. Take a weight in your right hand and lift it above your head. Next, hold your right hand with your left hand. Now bend your right elbow and press your right forearm down behind your back. Then bring your right forearm up and exhale as you lower it to rest. Repeat the exercise 10 times, and then do it with the other hand.

Maintaining proper breathing is extremely important. Remember to inhale when you flex your elbow and exhale when you straighten your hand.

4- The posture of the tree

This yoga pose is perfect for preventing and treating scoliosis. To start this exercise, you should stand with your feet shoulder-width apart. Support your body on your right foot and bend your left knee. Grab your left knee with both palms.

Next, put your left foot flat on the inside of your right thigh. Join the palms of your hands and raise them above your head, balancing on the right leg. Hold this pose for 30 seconds to 1 minute. You must repeat the exercise 5 times.

The exercises we have described here will help you prevent the most serious symptoms of scoliosis. However, if you detect that your back pain is getting worse, it is recommended that you see your doctor. He will tell you the best way forward to treat your illness.