Scoliosis is a curvature of the spine to the side relative to the axis. To correct this violation, you need to create a strong muscular corset that will support the spine in the correct position, and at the same time stretch the tight muscles, develop the mobility of the hip joints. Physical exercise will help you do this. We will show you how to do asanas, recommended US National Scoliosis Foundation. They are suitable even for beginners.

Attention: if you have a third or fourth degree of scoliosis, back and neck pain, it is better to consult a doctor, work with an exercise therapy or yoga trainer.

Muscle Stretching Poses

1. Stretching the back and shoulders in a right angle pose

How to fix scoliosis

  • Stand in front of the wall, stretch your arms forward at shoulder level and rest your palms on the wall.
  • Take a few steps back and stretch your back. Keep your feet hip-width apart.
  • Gradually, as your shoulders and back of your thighs stretch, move further and further away. Ideally, your hands on the wall should be at hip level, and your body should be a right angle.

2. Stretching the back and shoulders

Scoliosis Exercises

  • Grasp the kitchen sink, table, or other surface that is well-supported and positioned at hip height.
  • Step back while holding on to the sink. Keep your legs and back straight, feel the stretch in your back muscles.
  • From this position, squat down and bend over with your feet, trying to keep your back straight. The ribs lie on the hips.
  • Move forward a few inches, go into a deep squat, and then return to the starting position.

3. Stretching the back in cat and cow poses

Cow and cat pose

  • Get on all fours, shoulders over wrists, hips over knees.
  • Arch your back in the thoracic region, fix for a few seconds.
  • Bend back and hold the position again for a few moments.
  • Perform backbends slowly and carefully.

You can try these poses in segments. This way you will better work out the hard areas of the back.

Start arching your back from the lower back gradually, vertebra by vertebra, reaching the thoracic region and neck. When the entire back is arched, begin to bend it back: first, the thoracic region gradually bends, only then the lumbar.

4. Shoulder and Back Stretch Puppy Pose

Stretching Puppy Pose

  • Get on all fours, shoulders over wrists, hips over knees.
  • Take a few steps forward with your hands, lower your stomach, as if you want to touch your hips with it, straighten your arms.
  • Touch the floor with your forehead, relax your neck. The pelvis is gently rolled up to keep the back straight.
  • To stretch your back well, stretch your arms forward across the floor and your hips back. If you have right scoliosis, move your arms to the right.

5. Stretching the hip flexors in the equestrian position

Rider Pose

  • Lunge forward with your right foot, the left remains behind on the knee.
  • Place your fingers on the floor on either side of your right foot.
  • Keep your back straight, lower your shoulders, straighten your chest, look forward and up.
  • Try to feel the tension in the groin and thigh behind the standing leg.
  • Hold the pose for 30 seconds, switch legs and repeat.

6. Piriformis Stretch in Pigeon Pose

pigeon pose

  • Sit on the floor, bring your right leg forward and bend at the knee, take your left leg back and try to straighten it.
  • Both hips look forward, the back is straight, without deflection in the lower back.
  • Hold the body, leaning on straight arms, or bend your elbows and lower yourself onto your forearms.
  • Sit in this pose for 30 seconds, then switch legs and repeat.

7. Biceps Stretch

Biceps Stretch

  • Lie on the floor, pick up a regular tape or expander.
  • Raise one leg, wrap the band around your foot, and while gently rocking, try to pull your leg closer to you without bending your knee.
  • Stretch the muscles for 30 seconds and then switch legs and repeat.

8. Spinal twists

Spinal twists

  • Lie on your back, stretch your arms to the sides.
  • Move the pelvis slightly to the right, bend the right leg at the knee and move the knee to the left, trying to reach the floor next to the left thigh.
  • Turn your head to the right and relax.
  • Hold the pose for 30 seconds and then switch legs and repeat.

Muscle Strengthening Exercises

9. Lifting the arm and leg

Lifting arms and legs

  • Lie on your stomach, stretch your arms forward.
  • Raise your right arm and left leg at the same time.
  • Breathe evenly, maintain the position for five breathing cycles.
  • Repeat the exercise by raising your left arm and right leg.

There is another version of this exercise:

Rise with a chair

  • Lie on your stomach, stretch your arms forward.
  • Place your palms on an elevation of about 20 centimeters or, if you have enough shoulder mobility, on the seat of a chair.
  • Pressing the palms into the elevation, lift the body from the floor so that the palms are at shoulder level.
  • Hold the pose for five breaths and lower yourself down.
  • Repeat several times.

10. Strengthen the rectus abdominis

  • Lie on your back, stretch your arms above your head.
  • Raise your straight legs to 90 degrees, linger in this position for five seconds.
  • Lower your legs to 60 degrees and hold this position for five seconds.
  • Lower your legs to 30 degrees and hold again for five seconds or as long as you can.
  • Make sure that your lower back does not come off the floor. If you can’t hold it, just lower your legs down as slowly as possible without holding back.

11. Half Boat Pose

Half Boat Pose

This pose also helps to strengthen the rectus abdominis.

  • Lie on your back.
  • Lift your upper back and legs off the floor. The loin is pressed to the floor.
  • Stretch your straight arms along the body until parallel with the floor.
  • The toes are at eye level.
  • Hold the pose for 30 seconds.

12. Side plank

Classic and side planks

One study confirmed the effectiveness of the side plank for correcting scoliosis in adolescents and adults. Dr. Fishman and colleagues tested the effectiveness of the side plank on 25 participants – people from 14 to 85 years old with idiopathic scoliosis (of which the origin has not been identified). The researchers first checked each participant’s posture with X-rays, then explained how to do the side plank and asked them to hold the pose for 10 to 20 seconds each day.

Because scoliosis is an asymmetric position, Dr. Fishman made the decision to treat it asymmetrically by asking patients to only pose on their weaker side.

On average, patients performed the side plank for 1.5 minutes a day, six days a week for six months. Among 19 patients who performed the pose three times a week, the condition of the spine improved by 40.9%. In adolescents, the curvature improved by an average of 49.6%, in adults – by 38.4%.

Here’s how to do the side plank:

  • Stand in an emphasis lying, shoulders over the wrists, the body is extended in a straight line.
  • Raise one arm off the floor, rotate your torso so that your chest is facing to the side, and extend your arm up above you.
  • If you have a curvature of the spine to the right side, perform the plank with support on your right hand.
  • Hold the pose for 10-30 seconds. Every day, try to stay in the plank a little longer.

13. Relaxing in Corpse Pose

This exercise helps to relax after a short workout.

  • Lie on your back with a roll of a folded towel under your knees and something under your head to keep your neck in a neutral position.
  • Close your eyes and relax completely.
  • Breathe deeply and calmly, try to feel how the tension leaves the body.
  • Relax for five minutes.
  • After that, stand up smoothly and carefully.

Do these exercises 3-4 times a week and you will improve your flexibility and posture.