4 Scoliosis Exercises

Bracing may be the non-surgical approach to treat idiopathic scoliosis so far proven. Yet, exercise is also a reliable method to keep your back flexible. It keeps the spine strong and encourages excellent posture. 
This article will look into the following:

• Define scoliosis
• Explain its causes, symptoms and risk factors
• Talk about useful scoliosis exercise to manage pain

Let's get started. 
What Is Scoliosis?
Scoliosis is the lateral spine curvature, most often affecting teenagers. This disease may develop in adults who have cerebral palsy or muscular dystrophy. Most cases of juvenile scoliosis, however, have unclear causes. 
Scoliosis is usually moderate, although certain curvatures increase when children grow older. Scoliosis can lead to disability in children. In severe cases, the curvature of the spine reduces the space in the chest. The lungs could stop working correctly.
 Mild scoliosis patients are generally followed by regular X-rays. This is for assessing whether the curvature is worsening. In many circumstances, there is no need for therapy or to wear a scoliosis brace designed by an orthotist. 
However, doctors may recommend that a child wear a Kid's scoliosis brace to prevent the curvature from getting worse. Whereas adults must wear a scoliosis adult brace. Others could need surgery to correct extreme spine curvature. 
Scoliosis Symptoms
Scoliosis manifests itself in diverse ways but here are the common scoliosis symptoms:

• Uneven shoulders
• A shoulder blade seems to be more prominent
• An uneven waist
• A hip is higher
• One rib cage side is jutting forward
• When bending forward, a backside appears to be more prominent than the other

In most cases of scoliosis, the spine twists or rotates, only to end up bending from one side to the other. As a result, the muscles, or the ribs on one of the body's sides are protruding farther when compared with the other.
Scoliosis may lead to more obvious abnormalities like  

• unequal shoulders and hips, 
• protruding ribs, 
• and the trunk or the waist shifting to one side, as the condition develops.

Patients with scoliosis often feel self-conscious about their appearance. Especially when the case has worsened, they need to wear a brace.
Causes
Doctors aren't sure what causes prevalent scoliosis cases. The disease, however, relates to inherited factors. Most times, the condition runs in families. There are other known causes for scoliosis, including:

• Muscular dystrophy and cerebral palsy, as neuromuscular diseases
• Birth disorders influencing the spine bones' development 
• Chest wall surgery as a newborn 
• Spine infections or injuries 
• Spinal cord problems

Scoliosis Risk Factors
The following factors can put you at risk for scoliosis: 

1. Age is a risk factor frequent in scoliosis. Adolescents are usually the first to show symptoms. That’s when they wear a scoliosis brace made by an orthotist.  
2. Sex. While boys and girls are equally susceptible to mild scoliosis, girls face a greater chance of the curvature worsening. 
3. Genetics. Genes are one cause of scoliosis, but most children with scoliosis are not born into families with scoliosis. 

Start below in case you suffer from scoliosis and are interested in workouts. With proper technique taught under the direction of a therapist or a doctor. This might be all you need to end your scoliosis brace. 
Scoliosis Exercises
For patients with scoliosis, the goal of exercise and physical therapy is to relieve pain and improve posture. Your doctor or physical therapist can devise an exercise program for you. You’ll probably do a series of stretches and strengthening movements to help reverse the curve in your spine.
Here are the 4 scoliosis exercises that should be performed as often as possible or necessary:

1. Arm and Leg Raises

Arm and leg raise help to build muscles in the lower back and core that stabilize the spine. This is how you do arm and leg raises:

1. Lie face down on the stomach, with forehead and chin to the ground. Put a towel under. Maintain a straight line with the legs and the arms stretched above.
2. Raise an arm slowly from the ground, hold it there for a second, then take it back to the ground.
3. Do the same thing with the other arm, 15 times on each side. 

   2.  Pelvic Tilt
The abdominal muscles will be strengthened because of this exercise. The exercise is best done on a mat.  

1. Lie down flat on the back. Bend the knees so that the feet are placed on the ground, and the toes are pointing forward.
2. Tuck your stomach, push the pelvis for the ceiling, flatten the back into the ground.
3. Remain like this for 20 seconds before relaxing. Make the effort to repeat this exercise at least 10 times.

NB: Instead of pressing with the legs, ensure you are using your core muscles. While this exercise may seem easy, it can be hard to master. Please practice with a competent health care practitioner. 
     3. Cat/Cow
The tendons and muscles supporting the spine get to be stretched with this workout.

1. Begin by getting down on the knees. Arms should be straight under the shoulders, and the knees should be under the hips.
2. Keep the head aligned with the body and spine while looking down.
3. Lift the spine to the ceiling by rounding your back. Face the stomach with your gaze.
4. Breathe in and hold it for a while.
5. Lift the chest and the tailbone slowly upwards, allowing the stomach to drop. The gaze should be towards the ceiling.
6. Gently circle the back and elevate the spine once again, after breathing in. These poses have to be repeated and alternated.

   4.  Stretching the Latissimus Dorsi Muscle
This is a stretch that can help release the lat muscles to strengthen them. These might be feeling tight in scoliosis.

1. Keep the feet shoulder-width apart and the knees slightly bent.
2. With the right hand, reach upward and grip the left wrist.
3.  Bend to the right until feeling stretched along your trunk's left side. Leave your weight on the right.
4. Hold for a maximum of 10 seconds, then go into the starting position with the right foot.

 NB: Make sure you do this exercise on each side.
Final Thoughts
Scoliosis is a potentially harmful condition. It makes living more difficult, but finding relief might be simpler than you think.
Additionally, scoliosis poses different obstacles according to age and severity. Scoliosis is more than a physical problem. It might also influence mental health like the ability to take part in activities.
However, with the support of qualified specialists and minimally invasive non-surgical solutions like the exercises mentioned in this article, you can manage scoliosis and possibly avoid wearing a scoliosis brace.  
Those who aren't candidates for surgery will always have these alternative options useful. Consult your doctor to determine if these exercises for strengthening the back are recommended for you or if you must see an orthotist.