7 Best And Effective Scoliosis Exercises And Stretches
Pelvic tilts: Lie on your back with feet flat and knees bent. Tighten your stomach muscles while flattening your back to the floor. Hold for 5 seconds, then release. Aim for 2 sets of 10.
Arm and leg raises: Lie on your front with forehead to the ground. Extend arms straight over your head and keep legs straight. Raise arms and legs off the ground, hold for a full breath
Cat-Cow: Begin on hands and knees, ensuring a level back and comfortable head and neck position. Inhale deeply, arching your back while drawing abdominal muscles in and up.
Bird-dog: Start on hands and knees with a straight back. Extend one arm straight out and forward while extending the opposite leg straight back.
Latissimus dorsi stretch: Stand with good posture and feet shoulder-width apart. Reach over your head with both hands, grabbing the right wrist with the left hand.
Abdominal press: Lie on your back with feet flat on the ground and knees bent. Raise both feet off the floor until your thighs and feet form a 90-degree angle, and your knees are above your hips.
Practicing good posture: Drop your shoulders down and back, aligning your ears over your shoulders. Slightly tuck your chin in and draw your stomach in slightly.