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Scoliosis exercises are indicated for people who have back pain and a small deviation of the spine, in the form of C or S. This series of exercises brings benefits such as improved posture and relief of back pain and can be performed 1 to 2 times a week, on a regular basis.
Scoliosis is a lateral deviation of the spine that is considered problematic when it is more than 10 degrees at the Cobb angle, which can be seen in a spine x-ray examination. In this case, the treatment must be indicated by an orthopedist and by the physiotherapist, individually, because factors such as scoliosis degrees, age, type of curvature, severity and symptoms presented must be taken into account. Here's how to confirm if you have scoliosis.
For cases of mild scoliosis, with less than 10 degrees of deviation in the spine, exercises for postural correction may be indicated, such as the following:
The exercises presented in the video are:
1. Little plane
Standing should:
- Open your arms, like an airplane;
- Lift one leg back;
- Keep your body balanced in this position for 20 seconds.
Then you should do the same with the other raised leg.
2. Switch arms
Lying on your back should:
- Bend your legs and keep your spine on the floor;
- Raise one arm at a time, touching the floor (behind your head) and bringing it back to the starting position.
This exercise should be repeated 10 times with each arm and then another 10 times with both arms at the same time.
3. Frog lying down
Lying on your back with your arms around your body should:
- Touch the two soles of your feet together, keeping your knees apart, like a frog;
- Stretch your legs as long as you can, without detaching the soles of your feet.
Finally, stay in that position for 30 seconds.
4. Side board
Lying on your side you should:
- Support one elbow on the floor, in the same direction as your shoulder;
- Lift the trunk off the ground, keeping a horizontal line.
Hold this position for 30 seconds and descend. Repeat 5 times for each side.
5. Klapp
Stay in the position of 4 supports, with your hands and knees on the floor and then you should:
- Stretch one arm forward, staying on 3 supports;
- Stretch the leg on the opposite side, staying on 2 supports.
Hold for 20 seconds in this position and then alternate your arm and leg.
6. Hug your legs
Lying on your back should:
- Bend your knees and hug both legs at the same time, close to the chest;
Hold this position for 30 to 60 seconds.
Other exercises for scoliosis
In addition to the exercises shown in the video, there are others that can also be used to alternate over time:
7. Hold the leg
Lying on your back, keep your legs straight on the floor and then:
- Bend one leg and place your hands just below the knee;
- Bring the leg towards the trunk.
Then you should do the same exercise with your other leg. Do 10 repetitions with each leg.
8. Lengthen the spine
Lying on your side and with your knees bent you should:
- Place both knees to the left at the same time;
- At the same time that you turn your head to the opposite side.
Repeat 10 times for each side.
9. Bridge with arm and leg elevation
Lying on your back should:
- Raise your arms above your head and keep in that position
- Lift your hips off the floor, making a bridge.
Repeat the bridge 10 times. Then, as a way of progressing the exercise, you should, at the same time, raise your hips off the floor, keeping one leg straight. To descend, you must first support both legs on the ground, and only then descend the trunk. You must do 10 repetitions with each leg in the air.
10. Arm opening
Lying on your side with your legs bent you should:
- Place your arms in front of your body, with your hands in contact with each other
- Bring your arm back, always looking at your hand, as far as is comfortable.
You should repeat this exercise 10 times with each arm.