Scoliosis isn't a death sentence. Many people have scoliosis and it has little affect on their lives. Depending on the severity of the curve(s), people are affected differently. If you know you have scoliosis, it's a good idea to always make it a point to strengthen the postural muscles of your hips, abdominals, and back. Here are three exercises that are a great to incorporate into an exercise routine if you have been diagnosed with scoliosis.
Exercise 1: Hip Abduction with Bolster
- Bolster is placed under the convex side of the scoliotic curve
- Keeping top leg straight raise leg toward ceiling
- Slowly lower leg back down
Exercise 2: Bird-Dog
- Start on hands and knees
- Straighten opposite arm and leg while keeping back flat
- The longer you hold the position, the more difficult. Try holding for 3 seconds, and progress to 20-30 seconds.
Exercise 3: Side Plank
- Starting on your side, press up on forearm and feet
- Make sure your hips don't lower closer to the ground while you hold the position
- The goal is to be able to hold this position for a minute (or longer), but start at 3-10 seconds and work your way up over the course of a month.