Exercise For Scoliosis - How To Cure Scoliosis With Exercise?

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Exercises for scoliosis: a list of the best

How to Cure Scoliosis with Gym Exercise?

Scoliosis is a lateral curvature of the spine. One shoulder with scoliosis is located higher and the other lower. The shoulder blades and buttocks take the same position.

There are 4 degrees of scoliosis:

• The first degree is considered the easiest. It is practically invisible, the curvature of the spine is minimal.
• The second degree of scoliosis will be noticeable to others, as the asymmetry of the shoulder blades and shoulders increases.
• A third degree of scoliosis can be noticed by a person who is not a specialist in orthopedics. The deformity of the trunk will be significant.
• With the fourth degree of scoliosis, the curvature of the spine is very strong. Its inclination angle exceeds 60 ° C.

Most often, people are diagnosed with the first and second degree of scoliosis. The third and fourth degrees are much less common.

There are four types of scoliosis: cervicothoracic, thoracic, sterno-lumbar and lumbar. Although pure thoracic scoliosis is rare. If there is a curvature in the thoracic spine, the body tries to compensate for this violation by tilting the pelvis. As a result, a compensatory arch is formed in the lumbar spine, but it will go in the opposite direction.

The main cause of scoliosis is weak back muscles, which serve as a corset for the spine. In childhood, the spine grows, and the underdeveloped deep muscles are not able to hold it. Negative factors that contribute to the progression of the disease are: too soft a mattress, wearing a knapsack or a bag on one shoulder, adopting an incorrect body position while sitting, etc. However, if a person has developed and strong back muscles, then these factors, even with their combination, will not be able to lead to the development of scoliosis. Therefore, it is necessary to act on the main cause of the disease.

Scoliosis can only be corrected in childhood and adolescence. The maximum age up to which scoliosis can be treated is 20 years. You can compare the spine with a tree, the trunk of which grows in the direction of the light, if the light source changes, then the tree turns in the other direction. As a result, its trunk will be crooked. It is impossible to align it. Likewise, the formed spine of an adult cannot be aligned. It is possible to correct its shape only when it is at the stage of growth. By the age of 13, you can completely get rid of scoliosis. At the age of 14-19, the curvature can be reduced by 1-2 degrees. In the future, it is almost impossible to change anything.

Exercises for scoliosis can and should be performed not only in childhood, but also for adults. However, if this gymnastic complex helps children get rid of scoliosis, then an adult with their help will be able to make the back muscles stronger and their posture beautiful.

All exercises are divided into 4 blocks:

1. Block 1. It is aimed at working out the muscles of the lumbar spine.

   Lower back exercises:

   • Hyperextension and reverse hyperextension. These exercises do not give axial load, but they work out the back muscles perfectly.
   • Another exercise is bending the torso forward with a barbell in a standing position. In this case, the weight of the gymnastic apparatus should be small. If the weight is light, then the axial load will be low. Squats and deadlifts can also be done, but the weight should be kept light.

2. Block 2. Exercises on the thoracic spine. These include:

   • Any pull-ups, especially wide-grip pull-ups. In this case, the chest must be brought to the turnstile.
   • Pulls from the upper block. The wide grip row of the head and the wide grip row of the chest are especially effective.

3. Block 3. Exercises from this block are also designed to work out the muscles of the thoracic and cervical spine, but at the same time the load must be pulled towards you.

   Upper back exercises include:

   • Horizontal block thrust.
   • Link block pull.
   • Bent-over T-Bar Row.
   • Bent over barbell row.
   • Dumbbell Rows.

4. Block 4. Exercises with raising hands.

   These include:

   • Breeding hands in the simulator.
   • Swing dumbbells in an incline.
   • Swing hands in a crossover.

The exercises are divided into blocks for convenience. It is necessary to use several exercises from each block. Workouts should take place 2 times a week. If you try to complete the whole complex, then this will put excessive stress on the spine. It is enough to practice 4 different exercises in one lesson, that is, one of any exercise from each block. You can compose them at your own discretion. This will give adequate stress to the lower back and upper back.

You should not expect a quick result. That is, after 1-2 months of regular exercise, you should not count on a miracle. Scoliosis takes years to develop, so it will take time to clear up. The minimum training period required for the first results to appear is 6-8 months. Once again, it should be clarified that the listed exercises allow you to get rid of scoliosis only in childhood.

If an adult has a curvature of the spine, this does not mean that he should give up training. With scoliosis of the first degree, you can perform any exercises from the above complex, that is, there are no restrictions. Any kind of exercise can also be practiced with grade 2 scoliosis.

Some limitations are shown for people with the third degree of scoliosis. However, it is simply impossible to say which exercises the patient cannot perform without seeing his spine. It will not be possible to draw up a training program in absentia. With scoliosis of the fourth degree, the situation is similar.

You cannot pump only one part of the body in the expectation that this will get rid of scoliosis. In addition to the fact that a person can get injured, such training will not be able to end with anything else. Therefore, asymmetric exercises are contraindicated for people with scoliosis.

Content:

• 5 exercises to strengthen your back
• Scoliosis exercises for children

5 exercises to strengthen your back

• Exercise 1. Turns to the sides with a stick on the shoulders. The back should be straight, legs apart shoulder-width apart. The stick is brought behind the back, just below shoulder level, so that the shoulder blades are brought together. You need to complete 30 turns. The amplitude is increased gradually.
• Exercise 2. This exercise will stretch the pectoral muscles and form the correct posture. Starting position - standing, feet shoulder-width apart. The stick is taken with straight hands with a wide grip: they throw it back, then forward. Keep your arms straight at all times. The number of repetitions is 15 times.
• Exercise 3. This exercise is aimed at working out the back muscles that are responsible for good posture. Starting position - lying on your stomach, holding a stick in your hands, the arms themselves are extended forward. The head is slightly raised, then on straight arms they begin to raise the stick up. During the lifting of the projectile, exhale, when the hands are lowered, inhale. Hands are raised as high as possible. Repeat the exercise 20 times.
• Exercise 4. It is aimed at strengthening the back muscles that form the posture. Starting position - lying on your stomach, arms extended in front of you. The head and shoulders are slightly raised up, after which the arms are spread in different directions, performing their full amplitude. Repeat the exercise 20 times.
• Exercise 5. It is aimed at strengthening the muscles responsible for the extension of the spine. Starting position - lying on your stomach, the stick is wound behind your back, lies at the level of your shoulder blades. It is necessary to arch the back in the lower back. The head is raised, you need to look forward. The number of repetitions is 20 times.

The exercises are performed with a 10-second rest break. The complex is repeated 3 times, with 1 minute intervals between sets. To achieve maximum effect, you should do it 5 times a week.

Scoliosis exercises for children

Complex one:

1. Get on all fours, arms spread apart, rest against a small elevation. This can be a special platform for step aerobics, or a custom stack of books. From this position, bench press is performed. When lifting the body, exhale, when the body is lowered down, inhale. You need to look ahead. Perform 10 push-ups. The exercise should be completed by stretching the muscles. To do this, put your hands behind your back and make a "lock" from your palms. Then, 2 more approaches are performed 10 times with a rest break of 20-30 seconds.
2. Exercise for stretching the back muscles "Cobra". It is necessary to bend the body in the lower back so that the hands rest on the floor, and the legs are slightly raised on the toes. From this position on exhalation, the pelvis is lowered down, bending in the lower back. At the same time, the chest is protruded forward, the shoulder blades are brought together. On inspiration, they return to their original position. Exercise 10 times. They finish it by stretching the muscles, putting your hands behind your back in a "lock". The total number of approaches is 2, 10 times each.
3. The following exercise is performed on a simulator. Legs are placed forward shoulder-width apart, resting them on a rigid base, hands hold on to two handrails parallel to each other. During exhalation, the pelvis is pulled back, holding the handrails with your hands, stretching the spine as much as possible. At the same time, the legs remain straight. On inspiration, they return to their original position. The body is lifted by the force of the hands.
4. It is necessary to hang on the horizontal bar, holding on to the bar with a narrow grip. Slightly bending the arms at the elbows, raise the body up so that the shoulder blades are brought together. Repeat the exercise 5 times, then take a break.
5. Exercise on the machine. Hands hold on to the handrails, putting your elbows on the supports. In this position, on the exhale, the legs are raised up, and on the inhale, they are lowered. Repeat the exercise 10 times. For the 10th time, the legs are held up for 2-3 seconds, after which they take a break. The number of approaches is 2 or 3, depending on the degree of training of the person.

Second complex:

1. With a straight back, they perform a squat, from a squat they make a jump upward with arms extended upward, then again a squat and press from the floor. Again rise to the squat, from the squat jump upward with arms extended above the head and then according to the described scheme. This exercise allows you to work out not only the muscles of the back, but also the entire trunk as a whole. Repeat it 10 times, then take a break. The number of approaches is 2-3.
2. Pull-ups on the horizontal bar. Pull-ups with a wide grip are performed, bringing the chin over the bar. The number of repetitions depends on the degree of training of the person. On the last pull-up, you need to lock over the crossbar and slowly lower yourself down. The number of repetitions is at least 3.
3. Exercise on a weight lifting simulator. It is necessary to kneel down, holding the handles to which the weight is attached. On exhalation, the load is raised, bringing the shoulder blades together. The number of repetitions is 3-5 times, the number of approaches is 2-3 times.
4. The next exercise is performed on the same simulator, but now the weight is halved, since only one hand will work. The starting position is similar, but the weight is lifted by the handle on exhalation, first with the left hand (5 times), then with the right hand (5 times). It is important not to throw the load down abruptly, it is lowered smoothly. The number of approaches - 3. As you train, the number of repetitions and the number of approaches are increased.
5. Exercise on the horizontal bar. Hands make a narrow grip. Hanging on the horizontal bar, both legs are lifted up, touching the crossbar. The deflection should be in the lumbar region. The number of repetitions is 4-5. Then take a break. The number of approaches is 3-4.

Author of the article: Kaplan Alexander Sergeevich | Orthopedist

Education: diploma in the specialty "General Medicine" received in 2009 at the Medical Academy. I. M. Sechenov. In 2012 completed postgraduate studies in Traumatology and Orthopedics at the City Clinical Hospital named after Botkin at the Department of Traumatology, Orthopedics and Disaster Surgery.