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OUR BLOG

Scoliosis Relief Through Personal Training

By Amanda Wolfe | In Fitness | on June 30, 2017

Scoliosis is a condition that causes the spine to curve to the side. However, there’s no need to stop exercising because of a diagnosis of scoliosis.

For mild to moderate scoliosis, exercise is highly recommended as a treatment. While, people with scoliosis can train, they must be a little more careful. If pain is limiting a client’s performance, physical therapy may be more appropriate.

If a client with scoliosis is seeking strength conditioning, personal training with Custom Kinetics can be ideal. By being proactive, you might be able to slow the curvature of your spine and decrease the pain you’re feeling because of scoliosis.

Focus will be on movements that stretch tight muscle groups and building strength in muscles that are weakened. During your workout, maintain good posture and proper deep breathing.

Before all work outs, begin with stretching. To perform a lower back stretch, lie on a mat and pull your knees to your chest. Wrap your arms around your legs. Hold the stretch for 10 to 15 seconds. Return legs to the floor. Perform six to eight repetitions. A half kneeling lateral stretch may also be appropriate here also.

Weight progression will be slow to avoid discomfort. The following exercise can be done holding a small set of dumbbells if you are able:

Stand with your hands on your hips; feet shoulder-width apart. Reach your right arm over your head toward the other side of your body until you feel a stretch. Hold five seconds and return to center. Do a total of 12 repetitions for each side.

Kettlebells are effective training tools for increasing strength and motor control. They also develop flexibility and control. Using a kettlebell suitcase hold or carry can be a great option for lateral strength of the spinal stabilizing muscles.

Core exercises are the best exercises for scoliosis because core muscles support the spine. Two great examples of core exercises are:

 

  1. Upright rows. Stand with your spine straight and do rows with dumbbells or a barbell – or without. – Lets scrap this ex all togehterscoliosis pain relief
  2. Superman Core Exercise. Lie face down on your stomach with arms extended in front of you, palms facing downward. Keep neck in a neutral position. Lift both arms and legs (do not lock). Hold for two to five seconds.
  3. Birddog Exercise- start on all fours. Maintain core stability and reach your arm out in front and the opposite leg behind you without moving from spinal neutral. This can also easily be advanced to be more difficult as you progress. 

If at any point, exercise becomes painful, stop immediately. And always discuss sports and exercises with your doctor beforehand to avoid potential pain or injury.

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