3 Safe Scoliosis Exercises

Originally Posted 18 May 2018

If you have scoliosis chances are that you have been told to stay active and "do some exercise". You don't want to make the curvature any worse than it is right now so what type of exercise is actually beneficial for scoliosis? In the video below you will find 3 safe scoliosis exercises for you which you can practice at home. 

What type of exercise is good for scoliosis?

Swimming is fantastic for scoliosis - the upper body gets a good workout and the weightlessness of the water makes it much more bearable especially if you suffer from pain. 

Anything that strengthens the upper back like volleyball, handball, netball or basketball are great if you like competitive sports and feel you're up for it! 

Low impact exercises like Pilates or yoga are great too. They help to strengthen the body, increase flexibility, can help to stabilize and in some cases even reverse curvature if done correctly under the guidance of an experienced teacher. 

I have chosen for you 3 yoga based poses which are *safe to practice on your own to help you get started with yoga. 

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A word about *safety:

I have chosen three exercises that are very beneficial for scoliosis with a minimum amount of risk, HOWEVER, bear in mind that you can even hurt yourself by simply walking down the street if you don't do it with AWARENESS. 

Please always listen to any signals from the body. Sharp pain means "Stop what you're doing"! Dull pain or achy-ness means "Slow down and give me a chance to adjust to this"!  Make sure to breathe deeply and continue to monitor yourself. 

For spinal fusions / Harrington Road:  

This practice is safe for you but please make sure to watch the video and listen for the cues.

1. Arm and leg extension in all fours

Start in all fours, lift and extend opposite arm and leg in line with the rest of the body. Inhale to lift, exhale to lower. Repeat 3 -5 times on each side. 

2. Half downward dog

Place your hands on a chair or kitchen counter and walk the feet back until you create a right angle - always bending from the hips rather than the waist! This is important so please watch the video for full instructions. Stay for 3-5 breaths 

3. Bridge Pose

Lying on the back place the feet flat on the ground, hip distance apart. Press into the feet to lift the hips off the ground on the exhale, inhale to lower. 3-5 repetitions to begin with.  

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Watch the full video (12min)

3 safe scoliosis exercises

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