Scoliosis – a common problem, especially among students and office workers who sit in front of a computer in an uncomfortable position all day long. This disease is quite insidious. If you do nothing at the initial stage, it develops into a big problem in the form of a severe curvature of the spine, which is no longer treatable. Serious diseases are not excluded. Scoliosis is completely curable if measures are taken at the initial stage of the pathology development. One of the most effective methods of eliminating this ailment – physiotherapy. In this article, we will find out together with you what its essence is, and also consider exercises for scoliosis that must be done every day.
Exercises for scoliosis: the main goals and objectives of therapeutic exercises
Since scoliosis is caused by muscle weakness in most cases, the back muscles need to be strengthened. Special medical gymnastics perfectly copes with this task. It is directed to:
• relieving muscle tension;
• strengthening the muscular corset of the back;
• elimination of imbalance of muscles and ligaments;
• posture correction;
• general improvement of the body.
The main task of exercise therapy – strengthening and stretching of all the muscles of the back for normal support of the spine and reduction or complete elimination of curvature.
Exercises for scoliosis are prescribed by orthopedists to correct the pathology of the spine in the initial stages of the disease. Although this is an independent therapy, in order to effectively eliminate the defect, doctors recommend combining physiotherapy exercises with other methods of posture correction. These are massage, swimming, physiotherapy, wearing a special corset, yoga and other activities.
This method of treatment can only be used if scoliosis is acquired as a result of incorrect body position. But if the curvature of the spine is congenital, resulting from the abnormal development of the organs and structures of the body, such treatment must be approached with extreme caution, after consulting with the doctor. In some cases, such physiotherapy exercises are contraindicated.
Exercises for scoliosis: basic rules and points of physiotherapy exercises
Exercise therapy, like other methods of treatment, has its own rules. Their observance will allow the patient to get the maximum benefit from classes without injuries and serious consequences. Take note of these rules:
• Before doing exercises for scoliosis, do a warm-up. It is necessary for warming up the muscles and stretching the ligaments. This part of the workout includes forward torso with outstretched arms, circular rotation of the shoulders, and squats.
• The basic exercises should be selected by an experienced physician after he has carefully examined the patient's diagnosis. A specialist selects a complex of physiotherapy exercises depending on the type of scoliosis, as well as the physiological and anatomical characteristics of the patient.
It is not worth developing a set of exercises for scoliosis on your own. This can result in an accelerated progression of the disease and serious consequences.
• Eliminate increased physical activity. Classes should be held without dumbbells, barbells and other heavy equipment. The load should be increased gradually.
• Perform each exercise slowly and calmly. Sharp movements, jumps and other acrobatic stunts are out of place here.
• Breathe properly while exercising. Renowned doctor Katharina Schroth recommends breathing more air into the side of the lungs where there is a curvature.
• With scoliosis of the 3rd degree, it is advisable to perform exercises only while lying on the floor.
• Do not forget also about the final part of physical therapy. It restores breathing and allows you to switch to a calm mode. At the end of the workout, walk in place, on your heels, and also on your toes. Walking with shin whipping is also suitable.
• Get busy every day. This is the only way to increase the chances of a full recovery.
Exercises for scoliosis: basic complex
After the muscles are warmed up, you can begin to perform the main part of the workout. For her, you need to prepare a special rug. Below we will consider exercises for scoliosis, which are suitable for everyone who has been diagnosed with a curvature of the spine.
1. Lifting arms and legs. Get on all fours. In this case, the legs and arms should be shoulder-width apart. Then simultaneously extend the right leg and left arm until they are fully extended. Limbs should be parallel to the floor. Next, do the same with the left hand and right hand. Do this exercise 10 times on one side and how many on the other.
2. Arching the back up and down. Continuing to stand on all fours, slowly arch your back up, then gently bend down. Complete 5 sets.
3. An exercise & laquo;swallow». Take a position lying on your stomach, keep your legs together, and stretch your arms forward. Then raise your outstretched arms along with your upper torso. It will be great if you raise your legs as well. Perform the exercise 5 times in 2 sets.
Pay attention to your back when exercising. Progress is seen as the shoulder blades and shoulders become more symmetrical.
4. Exercise "scissors". Lying on your back, lift your legs and cross over 8-10 times. Number of approaches – 4.
5. Body bends. This exercise is taken from yoga. First, rest your feet and hands on the floor, lower your head down, and round your back. While doing this, keep your arms and legs shoulder-width apart. Then, without taking your hands and feet off the mat, lower your pelvis to the floor, arch your back and tilt your head back, and then return to the starting position. Repeat this exercise 7-9 times for 2 sets.
It is also very important to learn to stand and walk with a straight back. The following exercise will help with this: lean against the wall, touching it with your heels, buttocks and the back of your head. Having fixed the body in this position, move away from the support and, without changing the position of the back, walk a little around the room.
Exercising for scoliosis: how to avoid developing scoliosis
To avoid uneven stress on the muscles of the back, adhere to the following recommendations:
• Sit straight without slouching or tilting your head forward.• The height of the chair or armchair should be such that the legs rest on the floor, and not hang.
• If you have a sedentary job, try to take five-minute breaks every 20 minutes, getting up from the workplace and warming up a little.
• Do not carry bags in one hand. Distribute weights evenly on both hands.
• Sleep on a bed with an orthopedic mattress and a small pillow. During sleep, the neck should be in line with the rest of the spine.
Scoliosis – the disease is completely curable. Despite the fact that the treatment is quite long, but if the exercises for scoliosis are performed in a timely, regular and correct way, the back muscles will be strengthened, posture will be corrected and well-being will improve significantly.
During sleep, the neck should be in line with the rest of the spine.
Scoliosis – the disease is completely curable. Despite the fact that the treatment is quite long, but if the exercises for scoliosis are performed in a timely, regular and correct way, the back muscles will be strengthened, posture will be corrected and well-being will improve significantly.
During sleep, the neck should be in line with the rest of the spine.
Read also: What is the danger of thoracic scoliosis and how to fix it
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