Scoliosis
Scoliosis is a common problem I see in patients as a Physical therapist. Many times it does not result in pain until later in life. However, sometimes I see teens who have already begun to experience pain. It is important to realize that it is not something that can necessarily be reversed by Physical therapy or exercises. However the symptoms can be reduced and the muscle imbalances can be worked on.
So let’s take a look at what scoliosis is. It comes from the Green word “skoi” which means twists and turns. Someone can be diagnosed with it if they have greater than 10 degrees of curvature (any over 40 degrees is considered major). The curve varies: it can be a C-curve or an S-curve in the thoracic/lumbar region of the spine. An S-curve to the right thoracic and left lumbar & a C-curve to the right are the two most common types. Usually a slight hump develops on the convex side of the curve. Causes are usually idiopathic (no cause) or structural and usually seen near puberty.
As a result of the spine curvature, the muscles react and become hyperactive on the convex side and de-loaded on the concave (curved) side. The discs in the spine are uneven, the rib mobility changes, organs are compromised, and osteoporosis usually develops later in life.
So as you can see, scoliosis is very complex. So you must keep this in mind when training.
Things to avoid:
-Avoid long, static stretches (focus more on dynamic stretches)
-Avoid stretching the hip flexors /psoas
Things to do:
-Practice deep diaphragmatic breathing to help mobilize the thoracic spine
-Do more extension-based exercises
-Keep the pelvis in a neutral position during exercise
-Do unilateral exercises, 1 side at a time
-Strengthen upper back and shoulders to improve posture
-Strengthen the core
-Strengthen the multifidus (which does spine rotation)
So I have put together some excellent Pilates-based exercises that are perfect for those of you that have Scoliosis (& even if you don’t!)
1) Single Arm Hundreds- Lie on your back, crunch up, pulse one arm 100x before relaxing. Repeat on other arm.
2) Ring Swan Presses- Lie on your stomach with your arms out front on top of a ring, press your upper body up as high as you can, then lower. (Can be done without a ring, hands on the mat)
3) Sidelying Ring squeezes- Lie on your side with the ring between your ankles, squeeze the top leg down for 5 seconds and then relax. Perform on both sides. (without a ring? you can use a small ball or a pillow instead!)
4) Quadruped Single Arm Raise- Start on your hands and knees, then slowly lift one arm forward in line with your body, then lower. Repeat on other arm.
5) Single Leg Bridge- Lie on your back with one foot on the ground and the other leg in the air, then lift both hips up to the ceiling, keeping the hips level.
6) Face Down Single Leg Raise- Lie on your stomach and slowly lift one leg up, keeping that leg straight. Repeat on other leg.
7) Swimming opp arm/leg Raise- Lie on your stomach, then lift one arm and the opposite leg up. Lower and repeat on opposite sides.
8) Single Leg Circles- Lie on your back with one foot on the ground and the other leg in the air. Keep the leg in the air straight and make a small circle (basketball size). Then repeat on other leg.
9) Half Roll Back with Twist- Sit with arms reaching forward. Then roll halfway back as you open one arm out to the side. Then sit back up to the center. Repeat on other side.
