Scoliosis differs from one person to another. It can be a bunch of things altogether. It can be a medical condition that an individual had in his whole life or can be posturally induced. People with scoliosis can have a C or S curve, and these types get to be evaluated by a licensed physical therapist.
In this pandemic crisis, since many individuals with scoliosis face different physical challenges, working on some exercises can be beneficial for their health. But disclaimer: these exercises are for self-development purposes only. It does not cure or treat scoliosis, especially the ones with severe conditions. So before anyone tries these physical activities, please consult a medical health professional first.
Side Lean – It is an advisable exercise for people with scoliosis because it is easy and comfortable. An individual can start by putting his body in a good stance position, and hold a weight on one side of his hand. From there, he’s just going to lean over on the side and then come back up. But note, the goal is not to entirely lean forward or twist the body exaggeratedly.
Bridging – It is a type of exercise that is super easy and comfortable to do. It helps in strengthening the core, the pelvis, as well as the back muscles. With bridging, the body lies down on a flat surface while propping the knee. The arms are positioned on the sides, touching the ground. Then the back gets pushed up and down, putting the whole body into a slant position. The exercise ensures an individual to have control over his movement. Shoulders are not coming off the floor, but the entire body is. An individual can go for one segment at a time.
Bird-Dog Exercise – It is one of the most challenging exercises for individuals with scoliosis. Not only it’s a bit uncomfortable, but also some might find it hard to put their bodies in a neutral position. In this exercise, the body is positioned in a chair-like state where an individual should keep the back flat and neutral. From there, the arm and opposite leg are stretched out alternately. It is important to note that it is unnecessary to twist the whole body when doing this.
Side Crunch – For some individuals struggling with a severe scoliosis condition, they do not have to come to a full sit-up. That is to prevent the cause of some back issues. Side crunch is an exercise that can become a little uncomfortable to do. That is why some people like to put their hands at the back of their heads to support their neck while others try to place it crossing in their chest. The position requires the body to lie down. An individual attempted to pull up the upper body towards a couple of inches and then crunch from side to side.
Side Plank – So, with the side plank, the body is placed in a slant position using one side of the body. It should use the elbow, supported by the shoulder, as a stand to align the body. It might feel a little complicated, and there might be some discomfort in doing this. But that is okay. The feeling of the hips collapsing is what makes the exercise effective. So for individuals with scoliosis, it is vital to note that a 10-second hold is more than enough at first. There is no need to go for long minutes. So don’t try and force it to avoid ending up being in pain.
Depending on how severe the scoliosis condition, these exercises might be a little tough to do. Thus, if an individual wants to work on this, he should consult his physical therapist for a modification.