Stretches can be highly beneficial for people with scoliosis. While they won’t necessarily correct the spinal curvature, they can help relieve discomfort, improve mobility, and promote muscular balance. Scoliosis can often cause muscular imbalances: one side of the back becomes tighter while the other becomes weaker. Stretching can release tight muscles and alleviate pain, particularly in the lower back, shoulders, and hips.

Below I have included four of my favorite stretches for scoliosis!

(1) Pelvic Tilts

Steps:

1. Lie on your back with feet flat on the floor and knees bent.
2. Tighten your stomach muscles while flattening your back onto the floor.
3. Hold for 5 seconds.
4. Shift your pelvic in the other direction, so your back arches off the floor.
5. Hold for 5 seconds.
6. Repeat.

(2) Arm and leg raises

Steps:

1. Lie face down
2. Extend your arms forward with your palms on the ground.
3. Straighten your legs behind you.
4. Raise your arms and legs off the ground.
5. Hold for 5 seconds.
6. Lower your arms and legs to the ground.
7. Repeat.

(3) Cat-Cow

Steps:

1. Begin on your hands and knees. Ensure your hands are directly under your shoulders and your knees are directly under your hips. Keep your back parallel with ground.
2. Inhale while arching your back so it forms a mountain shape.
3. Exhale while arching your back in the other direction, so it forms a valley, and lift your head up to look at the ceiling.
4. Repeat.

(4) Bird-dog

Steps:

1. Begin on your hands and knees. Ensure your hands are directly under your shoulders and your knees are directly under your hips. Keep your back parallel with ground.
2. Extend one arm straight out while extending the opposite leg straight back.
3. Hold for 5 seconds.
4. Repeat with the opposite arm and leg.
5. Repeat.

I hope you find these exercises enjoyable and they help reduce your back pain like they have helped reduce mine!