How To Fix Scoliosis With Daily Exercises at Home
Scoliosis Exercises That You Can Do Daily At Home
To see daily videos about body health ✅SUBSCRIBE✅ to our channel: https://bit.ly/3loBLuK...
We recommend you watch this video too: • Best Hunchback Daily Exercise Routine
0:00 Introduction
2:09 1. Pelvic Tilts
2:30 2. Arm and Leg Raises
2:59 3. Cat-Camel
3:28 4. Bird-Dog
3:56 5. Latissimus Dorsi Stretch
4:46 6. Abdominal Press
5:29 Practicing Good Posture
6:19 Exercises to avoid
7:25 Outro
We'll be talking about these items in this video:
Can you fix scoliosis with exercise?
What exercises are bad for scoliosis?
How do you straighten scoliosis?
What should I avoid if I have scoliosis?
How can I reverse scoliosis naturally?
Can stretching help scoliosis?
Can scoliosis be corrected with exercise?
What exercise is best for scoliosis?
Scoliosis causes the spine to curve sideways, causing pain, weakness, and changes in the way a person walks. Exercise and stretching are vital components of treatment.
In mild cases, people can treat scoliosis with specific exercises and stretches alone, eliminating the need for surgery.
Scoliosis is characterized by an S or C-shaped curve in the spine. It’s generally seen in childhood, but it can also come about in adulthood.
Scoliosis in adults can occur due to a variety of reasons, including genetics, uneven pelvic position, past spinal or joint surgeries, knee or foot distortions, or even head injuries.
The difference between a typical spine and that of a person with scoliosis is that the former can move from side to side. For instance, when you walk, your spine bends and rotates left and right, ultimately reverting to the center. People with scoliosis have a difficult time moving in one direction due to the curvature of their spine.
These exercises and stretches may be recommended for people with scoliosis:
1. Pelvic Tilts
A pelvic tilt will help stretch tight muscles in the hips and lower back. To do a pelvic tilt:
Lie on your back with your feet flat on the floor and knees bent.
Tighten your stomach muscles while flattening your back toward the floor.
Hold for 5 seconds, while breathing normally.
Release.
Do two sets of 10.
2. Arm and Leg Raises
People can strengthen their lower back with arm and leg raises. To do the raises:
Lie on your front with your forehead to the ground.
Extend your arms out over your head, with the palms positioned flat on the ground. Keep your legs straight.
Raise one arm off of the ground.
Hold for one or two full breaths, then lower the arm back down.
Repeat with each arm and each leg.
Aim for 15 repetitions on each limb.
3. Cat-Camel
The Cat-Camel is a yoga pose. It can help keep the spine flexible and pain-free. To do the Cat-Camel pose:
Begin on the hands and knees, ensuring your back is level, and your head and neck are comfortable.
Breathe deeply, then draw the abdominal muscles in and up, arching your back.
Exhale and release the abdominal muscles, dropping the back, letting the belly fall, and lifting the head toward the ceiling.
Do two sets of 10.
4. Bird-Dog
The Bird-Dog is another yoga-inspired exercise. To do this exercise:
Begin on the hands and knees with your back straight.
Place your hands directly under your shoulders, with the knees directly under the hips.
Extend one arm straight out and forward while extending the opposite leg straight back.
Breathe normally and hold for 5 seconds.
Repeat with the opposite arm and leg.
Do 10–15 repetitions on each side.
5. Latissimus Dorsi Stretch
People can stretch the latissimus dorsi — the largest muscle in the upper body — with this stretch. Thoracic scoliosis directly affects these muscles. Lumbar scoliosis can also cause back tension that extends up to the latissimus dorsi.
To do a latissimus dorsi stretch:
Stand with good posture in a neutral position.
Keep the feet shoulder-width apart and the knees very slightly bent.
Reaching over your head with both hands, grab your right wrist with your left hand.
Bend slightly toward the right side until you feel a stretch in the left side of the body.
Hold for one to two breaths, then push with the left foot to return to the original position.
Repeat on the opposite side.
Do 5–10 repetitions on each side.
6. Abdominal Press
Having strong abdominal muscles can help take some of the pressure off of the back muscle. It can also help a person maintain good posture.
To do an abdominal press:
Lie on your back with your feet flat on the ground and knees bent.
Keep the back in a neutral, tension-free position.
Raise both lower legs off the floor until they reach a 90-degree angle.
To engage the abdominal muscles, use your hands to push down on the knees while pulling the knees toward the hands at the same time. This is a static exercise, meaning the legs and arms should not move when you are pressing.
Hold for three full breaths and then relax.
Do two sets of 10.
#parshealthclinic #parshealthtv #scoliosis #fixscoliosis #scoliosisstretches #scoliosisexercises
Смотрите видео How To Fix Scoliosis With Daily Exercises at Home онлайн без регистрации, длительностью часов минут секунд в хорошем качестве. Это видео добавил пользователь Pars Health TV 22 Май 2021, не забудьте поделиться им ссылкой с друзьями и знакомыми, на нашем сайте его посмотрели 18,45 раз и оно понравилось 35 людям.