Scoliosis affects thousands of people around the world, but there are many ways for people to receive the proper treatment. Although they cannot cure the disease, there are many exercises that people can do at home that can help improve their health and well-being.
We love sharing the importance of exercise and helping people find pain relief, so we share these simple tricks to help you deal with this back problem.
Exercises to Improve Your Posture
Pelvic Tilt
What to do: Lie down bending your knees and keeping your feet touching the ground. Contract your stomach muscles and flatten your back. Hold this pose for 5 seconds and release. Do 2 sets of 10.
What it does: Tighten the muscles in your hips and lower back.
Arm And Leg Raises
What to do: Lie on your stomach, keeping your forehead on the floor. Stretch your arms and legs. Lift one arm off the ground while lifting the opposite leg.
If you can’t do this, lift one appendix at a time. Hold the position for 2 full breaths before lowering yourself back to the floor. Do 15 reps on each side.
What it does: Strengthens the lower back.
Cat — Cow
What to do: Kneel with your hands on the ground. Arch your back as you contract your abdominal muscles, mimicking a cat’s back. Release it, drop your stomach and lift your head towards the ceiling, mimicking the back of a cow. Do 2 sets of 10.
What it does: Relieves back pain and helps make it more flexible.
Bird Dog
What to do: This exercise is similar to raising the arms and legs, but you do it on your knees, with your hands on the floor. Extend one arm and the opposite leg, holding 5 breaths. Back off and repeat with the opposite leg. Do 10-15 reps on each side.
What it does: Strengthens and stabilizes the core and lower back.
Latissimus Dorsi Stretch
What to do: Stand with your arms above your head. Bend your body to the left and return to the upright position by pushing your left foot. Now, turn right and go back. Do 5 to 10 repetitions of each.
What it does this: Strengthens the latissimus dorsi muscle.
Abdominal Press
What to do: Lie on your back with your feet flat and raise your legs until they are at a 90-degree angle. Push your knees down to use your abdomen. Do not move your arms or legs while pressing. Hold for 3 breaths and release. Do 2 sets of 10.
What it does: Supports the abdominal muscles, which helps relieve pressure on the back.
What are some of the exercises you like to do to deal with pain and discomfort? Share them with us in the comments!
Preview photo credit Shutterstock.com, Shutterstock.com
