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The problem of scoliosis is familiar to thousands of people all over the world. Fortunately, there are many ways to improve your condition. Although it is impossible to get rid of this problem completely, there are a number of exercises that can be performed at home with great health benefits.
Milayaya.ru is always striving to make the lives of its readers better. So today we're sharing these simple ways to strengthen your spine to keep problems from getting worse.
1. Raise the pelvis
What to do : Lie down with your knees bent and your feet touching the floor. Tighten your abdominal muscles and lift your pelvis up to a flat back. Hold this position for 5 seconds and lower yourself down. Do 2 sets of 10 reps.
What it does : Strengthens the muscles of the hips and lower back.
2. Raises of arms and legs
What to do: Lie on your stomach with your forehead on the floor. Straighten your arms and legs. Raise one arm off the floor at the same time as the opposite leg. If that doesn't work, lift one body part at a time. Hold this position for 2 full breaths, then return to the starting position. Do 15 reps on each side.
What it does : Strengthens the lower back.
3. Exercise "Cat"
What to do: Get on your knees and put your hands on the floor. As you inhale, round your back, pulling in your abdominal muscles in the same way as a cat arches. Then, as you exhale, arch your back, gradually relaxing your stomach and raising your head to the ceiling. Do 2 sets of 10 reps.
What it does : Soothes pain in the spine and helps make it more flexible.
4. Exercise "Hunting dog"
What to do: This exercise is similar to the one we performed under number 2, but here you need to lean on your knee. Stretch one arm and the opposite leg, maintain this position for 5 breaths. Return to starting position and repeat with the opposite side. Do 10-15 sets for each side.
What it does: Strengthens and stabilizes core and lower back muscles.
5. Latissimus dorsi stretch
What to do : Stand up straight and raise your arms above your head. Lean to the left and return to the starting position. Now lean to the right and return to the starting position. Do 5-10 slow bends in each direction.
What it does : Strengthens the latissimus dorsi muscle.
6. Abdominal
What to do : Lie on your back with your feet straight. Raise your legs until they form a 90 degree angle with your body. Engaging your abdominal muscles, bend your knees and pull them towards you. Hold for 3 breaths and return to the starting position. Do 2 sets of 10 reps.
What it does: Strengthens the abdominal muscles, helping to relieve tension in the back.
7. Balancing on one leg
What to do: Stand up straight, bend one knee and lift it up while balancing on one leg. To make it easier, lean on something, but as soon as you feel more confident, extend your arms to the sides. Then fold your arms across your chest. Maintain balance for 10-20 seconds, then switch legs. Repeat 5 times for each side.
What it does : Straightens the spine.
Bonus: What other exercises can you do?
A study conducted by the Columbia University College of Physicians and Surgeons in New York found that the side plank, a simple yoga exercise, could also help people with scoliosis. The bottom line is to stay on one side, leaning on the elbow and forearm. Standing in this position for 90 seconds at least 3 times a week can help people with curvature of the spine in as little as 3 months.
Do you have your own indispensable exercise in such cases? Share your advice with our readers!
Preview photo from Pixabay, Depositphotos