Scoliosis is a lateral curvature of the spine that usually occurs during the period of growth prior to puberty,when it reaches its maximum speed level. It can affect any part of the spine but the most common areas are at the thorax and lower back.
There are exercises to prevent scoliosis. These can be combined with orthopedic appliances or surgery.We will, in this article, suggest some of them. If you do them properly, you can realign your spine, rib cage, shoulders and pelvis and return to a normal posture. However, you should still consult your doctor if your symptoms are very serious.
Introduction to scoliosis
Scoliosis normally occurs in children. In the majority of cases, the treatment is not necessary because the curvature corrects with the growth.Nevertheless, depending on the degree of curvature of the spine and the age of the child, it is sometimes recommended to use orthopedic appliances and physiotherapy.
Few scoliosis patients need surgery.This only happens in the most severe cases. Complications of scoliosis include chronic pain, respiratory deficiencies and impaired exercise capacity.
Some studies consider that specific exercises should not be considered as an alternative to the orthopedic device or surgery. On the contrary, they must be seen asa therapeutic interventionwhich can be done in isolation or combined with another type of intervention.
The benefits of exercising to prevent scoliosis
If exercise is not an alternative to surgery, why do it to prevent scoliosis? As the name suggests,their first function is to avoid future complications.So, practicing them will bring you the following benefits:
- They reduce the need for surgery
- They stabilize and reduce the existing curvature
- They prevent the progression of scoliosis
- They improve brain and muscle coordination
- They decrease the spinal curvature
"Keeping your body healthy is a duty, otherwise we will not be able to keep our body and mind strong and clear".
4 exercises to prevent scoliosis
We will now detail four of the best exercises to prevent scoliosis. If you do them frequently, you will see how much the symptoms are getting smaller.
1. The board
There are many ways to do this exercise.All, however, will help you strengthen your abs.For beginners, the recommended version is the one where you support your weight on the forearms and toes.
The process is as follows. Lying on your stomach,you must support all your weight with your forearms and toes.Raise your stomach and legs so they do not touch the ground. Then, tighten the abs and hold this position for a minute while breathing deeply. Finally, take a break from another minute. Repeat the exercise three times.
Remember thatyour body must be perfectly straight and parallel to the ground.You must not bend your knees. And be careful not to hurt your back!
2. The dog-dog
This is one of the best exercises to prevent scoliosis. To realize it,you need a gym ball to support your stomach.Lying on this ball, you must support your body with your toes.
Now,lift your left leg and your right hand.Hold this position for three seconds and lower them. Then lift your right leg and your left hand. Keep the position and then return to your original position. You must repeat these movements ten times (on each side).
Remember to stabilize your body with the ballto not fall and hurt you. This will help strengthen your back and trunk muscles.
3. Triceps lift
The triceps lift helps to work the muscles that support the trunk.Free weights are the most appropriate for this exercise. However, if you do not have a lot of strength in your arms, you can use a machine.
Sit on a gym ball. Take a weight in your right hand and lift it over your head. Then, support your right hand with your left hand. Bend your right elbow and lower your right forearm towards your back. Then make it go up and exhale while you return to your original position. Repeat this exercise ten times and do it with the other hand.
Breathing properly is extremely important.Remember to inhale when you bend your elbow and exhale when you straighten your hand.
4. The posture of the tree
This yoga posture is perfect for preventing and treating scoliosis. To begin this exercise,you must stand with your feet apart at shoulder height.Wear your body on your right foot and flex your left knee. Grasp the left knee with both your palms.
Then,press your left foot flat on your right thigh.Gather the palms of your hands and lift them over your head, keeping your balance on your right leg. Keep this position for 30 seconds-a minute. You must repeat this exercise five times.
The exercises we have described in this article will help you prevent the most serious symptoms of scoliosis. However,If you find that your back pain is getting worse, we recommend that you consult a doctor.It will tell you the best way to treat your disease.