Scoliosis affect many adolescent girls. It is the abnormal curvature of the spine to the side. It causes the bones to bend, twist or rotate. The abnormal position of the spine often causes pain and stiffness to the sufferer. Depending on the severity of the curvature, some patients are made to wear a brace to correct the deformity. If the condition is too severe, especially if there is a risk of spinal cord compression, doctors often recommend surgery.
Although physiotherapy is often recommended, other treatment options such as chiropractic, reflexology, neurostimulation, osteopathy, and acupuncture can help relieve the symptoms. Mild and moderate scoliosis can be corrected by exercises and stretching.
Things to Consider
It is best to visit a doctor to have your back physically examined. The doctor will request an X-ray of your back in order to identify the type of scoliosis present (C curve or S curve). The exercises prescribed would depend on the type / shape as well as on the apex of the curve(s). As a rule, the muscles on the concave part are usually tight and needs to be stretched. Meanwhile, those on the convex part are weakened and need to be strengthened.
Here are five simple exercises that can be easily done at home.
1. Cat and Camel
Cat and camel exercises helps stretch the back muscles. The exercise is assumed on all fours. Start with taking a deep breath and consequently rounding your back and relaxing your neck. Slowly arch your back while exhaling and at the same time look up slightly. Perform two sets of 10 repetitions each.
2. Superman
The superman exercise helps strengthen the back muscles. This is especially beneficial to the convex part of the curve where muscles are weakened. Starting position would be lying on your stomach, arms outstretch. Lift both arms and legs off the ground and hold the position for 10 counts. Lower limbs to the ground. Repeat 10 times and do two sets.
3. Pointer Dog
The pointer dog exercise is also referred to as bird dog exercise. Starting position is on all fours. Slowly lift one arm and the opposite leg with limbs outstretched. Hold for 10 counts before lowering. Do this for 10 repetitions and switch to the other arm and leg.
4. Foam roller stretches
Tight muscles contribute to pain experienced in scoliosis. One of the ways to stretch tight back muscles is by using foam rollers. To do this, you need to know first the type of scoliosis that you have (S or C curve). Identify the convex part. Lie on your side (convex side) insert a foam roller underneath and slowly roll up and down. If foam rollers are not available, you may use a thick rolled towel.
5. Extended Child’s Pose
Child’s pose is a popular Yoga position. It is also an effective position to stretch the back muscles. To assume this position, sit on your hills. Bring your forehead to the ground with arms outstretched. A better way to help straighten the abnormal curvature is to bring the arms to the convex side while keeping the hips firmly in place. Hold for five to 10 counts before returning to the starting position.
Photo credits:
- peaceoffthemat.com
- dailyhealthpost.com
- fitnessmash.com
- healthnbodytips.com
