Scoliosis Stretches to Reduce Pain | STACK Fitness
Veronique Perron
- Veronique Perron is the owner of Force Majeure Fitness in Ottawa, Ontario. She is a Certified Personal Trainer, Sports Nutritionist, Conditioning Coach, Suspension Trainer and...

Stretches for Managing Scoliosis

July 16, 2013 | Veronique Perron

Must See Sports Injuries Videos

Luol Deng on Handling Injuries

Concussion Prevention

PPT Band Ankle Exercises With Dwyane Wade

Scoliosis, an unpleasant condition in which the spine is curved, affects approximately one in 100 people.

If you have scoliosis, you may have had spinal fusion to join disconnected vertebrae. This type of surgery may leave you feeling restricted in your movements and afraid to exercise. Although certain exercises should be avoided (such as twisting exercises, jumping and heavyweight lifting), working on your flexibility can help you gain mobility, which in turn will help you ease the daily pains.

Stretches can relieve tension and ease some of the irritation caused by curvature of the spine. Flexibility training is critical, especially in creating awareness of the imbalances throughout your body.

Yoga

Once you determine which part and/or side of your body lacks elasticity, you can focus on these areas to alleviate your discomfort. When you improve your muscle elasticity, you will also increase your range of motion.

Scoliosis stretching is most beneficial when done on a regular basis, as it increases blood flow, producing lubrication to the joints, which are surrounded by muscle.

Here are some scoliosis stretches you can do a few times a week. As the stretches become more comfortable, progress up to five times a week. Begin by holding each stretch for a minimum of 30 seconds, then gradually increasing the time spent on each stretch. Repeat each stretch two to three times.

Scoliosis Stretches

Right-Angle Wall Stretch

Right Angle Wall Stretch

Place your hands on a wall (shoulder-width apart at shoulder level) and walk your feet back, placing them hip-width apart under your hips. Push your palms into the wall and lengthen your spine. Do not bend your arms, and keep your lower back tucked in. If you are more flexible, you can bring your hands to hip level and create a right angle.

Child's Pose

Child's PoseStart by kneeling, then pushing your hips back so that they are close to your heels. Reach your arms forward and place your hands flat on the floor.

Overhead Raise

Overhead Raise

Advertisement

Sit with your legs crossed and your back against a wall. Hold a small ball or a rolled-up towel between your hands. Bring the towel or ball overhead and stretch upward, keeping your elbows to the wall as you do so.

Rag Doll

Rag Doll

Sit near the edge of a chair, feet wider than hip-width apart. Bend forward, grasping your elbows with opposite hands until the crown of your head faces the floor. Slowly allow your spine to stretch out forward and hang. Take in deep breaths as the stretch expands slowly.

Cat Stretch

Cat Stretch

Get on the floor on all fours with your knees under your hips and your hands directly under your shoulders. Space your fingers wide apart and face forward. As you exhale, contract your abdomen to push your stomach towards your spine, curving your back toward the ceiling.

If any of these stretches aggravates your condition, stop the stretch. Always remember to consult your physician.

The more consistent you become with your scoliosis stretches, the sooner you can manage your pain by keeping your muscles more relaxed.

Although scoliosis can be painful, it doesn't have to keep you from living your life. Learn how tennis star James Blake overcame scoliosis. Check out STACK's Yoga section for more stretches you can perform.

Sources: bodybuilding.com , scoliosis.org

Photos: texashealth.org, elenaphotographer.comnzgirl.coreverseosteoporosis.com

Topics: STRETCHING | REHAB | BACK
Veronique Perron
- Veronique Perron is the owner of Force Majeure Fitness in Ottawa, Ontario. She is a Certified Personal Trainer, Sports Nutritionist, Conditioning Coach, Suspension Trainer and...

Elite Performance With Mike Boyle: How to Fix a Tight and Immobile Back

Related Content

Treating Swollen Elbow

Treating Swollen Elbow

Olecranon bursitis is a condition characterized by redness and swelling around the boney part of the elbow. Also referred to as "swollen elbow," it often...

Author: Jack Edwards

STACK Fitness Weekly: 2 Stretches to Reduce Football Injuries

Anthony Pettis’s Worst Injury

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes