Best Stretches For Scoliosis

Do you suffer from scoliosis in Vacaville and are looking for relief?  Chiropractor Alex Tam of Absolute Integrative Physical Medicine provides some stretches on how to help relieve your pain.

Scoliosis is a condition where the spine is curved sideways which then causes pain, weakness, and changes the way a person walks. As part of the treatment, exercises and stretches are done to help restore the spine's natural curve.

There are mild cases of scoliosis where the patient only needs specific exercises and stretches to treat it without having the need for surgery.

Medical conditions can cause scoliosis but the most common form of it is with adolescent idiopathic scoliosis. This type of scoliosis can develop if a person is still growing and it can happen to 2 to 3% of the total population.

Even though research has evidence supporting some specific exercises for scoliosis, it's still best if the patient will consult with a doctor or physical therapist for the exercises and stretches that are ideal for them.

Exercises and stretches for scoliosis in Vacaville CA

The correct form of scoliosis exercise depends on where the scoliosis curve is located. For people with lumbar scoliosis, the exercise should be focused on the lower back while those with thoracic scoliosis should do it on the shoulders.

These are the exercises and stretches that doctors in Vacaville would recommend for scoliosis patients:

Pelvic Tilts

This exercise will help stretch the muscles in the hips and lower back. Here's how to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your stomach muscles and flatten your back towards the floor.
• Hold that position for 5 seconds while continuing to breathe normally.
• Release and do 2 sets of 10.

Arm and Leg Raises

You can strengthen your lower back with the help of arm and leg raises. Here's how to do it:

• Lie on the front side of your body with your forehead to the ground.
• Extend your arms out over your head with your palms facing flat on the ground. Make sure to keep your legs straight.
• Raise one arm off the ground. Raise your opposite leg as well.
• Hold it in that position for 1 or 2 full breaths, then slowly lower them back down.
• Repeat with each arm and leg.
• Try to target 15 repetitions on each limb.

Cat-Camel

This routine is also a yoga pose. It will make your spine flexible and pain-free. Here's how to do it:

• Put your hands and knees on the ground then ensure your back is leveled. Your head and neck should also remain comfortable in this pose.
• Breath deeply then move your abdominal muscles in and up. Make sure your back is arched while doing it.
• Exhale and release the abdominal muscles. You should drop your back, let your belly fall, and lift the head towards the ceiling.
• Aim for 2 sets of 10.

Bird-Dog

This is another yoga-inspired exercise. Here's how to do it:

• Start with your hands and knees on the ground while keeping your back straight.
• Align your hands directly under your shoulder with your knees directly under the hips.
• Extend one arm straight forward and out while also extending the opposite leg straight back.
• Breath normally and hold that position for 5 seconds.
• Repeat with the opposite arm and leg.
• Aim for 10 to 15 repetitions on each side.

Latissimus Dorsi Stretch

The latissimus dorsi, largest muscle in the upper body, can be stretched with this exercise. This muscle group is affected by the thoracic scoliosis. Lumbar scoliosis can also put tension on the back that extends up to the latissimus dorsi. Here's how to do it:

• Stand upright in a neutral position.
• Position your feet shoulder-width apart while making your knees slightly bent.
• Extend both arms upwards over your head then grab your right wrist using your left hand.
• Bend slightly on the right side until you feel a stretch on your left side.
• Hold that position for 2 breaths, then push on your left foot and return to the starting position.
• Do this on the opposite side as well.
• Aim for 10 to 15 repetitions on each side.

Abdominal Press

If you have strong abdominal muscles, it will remove some pressure from your back muscle. You can also achieve a good posture with this one. Here's how to do it:

• Lie down on your back with your knees bent and feet flat on the ground.
• Make sure your back is in a neutral, tension-free position.
• Raise both legs off the ground until they achieve a 90-degree angle.
• To engage your abdominal muscles, use your hands to push down on the knees while also pulling your knees toward the hands at the same time.
• Hold that position for 3 full breaths then relax.
• Aim for 2 sets of 10 repetitions.

Practicing Good Posture

If you maintain a good posture, you can reduce pain and muscle tension. This can be done several times a day to help the body realign and learn how to stand in a good posture. Here's how to do it:

• Drop your shoulders down and back.
• Make sure your ears are positioned over shoulders.
• Tuck your chin in slightly so that it is not in a forward and down position.
• Slightly draw in your stomach.
• Unlock the knees slightly.
• Practice this several times a day until your body stays like that naturally.

When sitting, make sure to also keep your back straight and position your ears over your shoulders. The legs should remain in a neutral position and not crossed.

Other tips you should consider

Apart from these exercises, you can also do some home management solutions. Here are some things that you should try:

• Massage - Getting some massage from time-to-time can help manage your scoliosis pain.
• Bracing - This can help prevent your spinal curve from getting worse, improve mobility, and reduce pain. The bracing strategy should depend on the severity of the scoliosis so make sure to consult it with your doctor first.
• Choosing the ideal furniture - Choose an ergonomic chair or mattress that can provide better support for the back and spine while also reducing pain.
• Chiropractic treatment - You should consider seeing a chiropractor who specializes in scoliosis to further reduce the discomfort and pain of your spine. This may not entirely cure your scoliosis, but it can improve the quality of your life. If you're having trouble finding one, you can try contacting Absolute Integrative Physical Medicine since they specialize in the treatment of this condition.