We’re here to talk to you today about postural scoliosis and two exercises that you can do at home to decrease your pain, while improving your posture! When we think of postural scoliosis, I want you to think posture = muscle. This condition is the cause of uneven muscle distribution between the left and right sides of the body.
*Note: This is not a structural scoliosis, which involves a misshaped invertebrate or shortened left/ right leg.
The function of muscles is to move bones. When looking at the diagram below, the green drawing represents good posture. Everything is leveled, and the spine is in a straight line. Yet when looking at the red drawing on the left, we notice an unbalanced posture. What we need to do in this type of imbalance, is to strengthen the muscles on the right-hand side of the body, while pushing the spine towards midline.
Here are a couple exercises that can be done to accomplish this! The only equipment that is required is a bed (preferably with no end on it) and a floor.
1. Scoliosis curve to the (left) – If you’ve gotten an x-ray and are certain that your spine is curving to the left, this exercise is for you. Start by laying down on your left side on a bed, making sure your arms are at the edge. Raise your arms over your head, and stretch them over the end of the bed. This stretches and pushes the left lower spine back towards the midline (which is what we want)! Hold this position for 30 seconds.
2. Scoliosis curve to the (right) – In order to accomplish this exercise, you’re going to perform a plank on your right side (left side up). Place your left hand on your hip, and hold this position again for 30 seconds.
These are two exercises that you can start applying today! If you have any further questions or comments, don’t hesitate to reach us directly.
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This article was reviewed and approved by Dr. Matthew Phinney.