08 July, 2011
Exercises for a Scoliosis C Curve
Scoliosis causes a sideways curve in the spine, forming a C or an S shape. Scoliosis can be genetic or the result of an injury. The National Institute of Arthritis and Musculoskeletal and Skin Diseases says that while exercises may not cure the condition, they can help to ease back pain associated with scoliosis. Discuss exercise with your doctor before starting a strengthening program.
Lie on your back, raise your legs straight up in the air at right angles to your body, then bend your knees so that your lower legs are parallel with the floor. Stretch your arms out on either side of your body until they are just below shoulder height. Breathe in deeply and as you exhale, slowly lower your knees to the right side and turn your head to the left to look at your left hand. Hold the twist for up to 10 breaths, then inhale deeply as you bring your legs back to the start position, keeping your knees bent. Repeat the movement on the other side.
Gentle Back Press
Lie on your back with your legs bent and your feet on the floor. Stretch your arms so that they are at right angles to your body and bend them so that your hands are positioned near your ears, palms facing up. Gently press your lower back into the floor and hold for a slow five seconds. Repeat 10 times.
Passive Back Arch
Start by doing a gentle back press but with your arms down by your sides, then breathe in and peel your back off the floor. Start at the base of your spine and roll all the way up so that only your shoulders, arms and feet are touching the floor. Hold yourself in position by squeezing your buttocks and pressing your feet into the floor. "Yoga Journal" suggests keeping your stomach muscles tight and your pelvis tucked under to increase the stretch in your lower back. Hold for several deep breaths, then gently roll your spine down, from the shoulders to your buttocks.
Alternative Arm Reach
This exercise is good for stretching the tighter side of your back, that is, the side where your spine curves out, according to SportsInjuryClinic website. Lie on your stomach with the arm on your tight side stretched out in front of you and your other arm down by your side. Reach both arms firmly in opposite directions and hold for five seconds. Rest and repeat 10 times.
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