Complex exercises for scoliosis, how to correct posture

A person with a straight back looks confident and beautiful. But modern lifestyle spoils the posture. We spend a lot of time at the computer, often sit in gadgets with our heads down – these habits have a bad effect on the state of the back. But everything can be corrected.

Stretch trainer and certified personal fitness trainer

Posture is as important to humans as oxygen. Through evolution, we have four natural curves: lumbar and cervical lordosis, thoracic and sacral kyphosis, which work as shock absorbers, suppressing stress and preventing us from permanently getting a concussion. It is our flexible backbone that makes it possible for us to walk and perform incredible stunts.

Inhoudsopgave

How to fix scoliosis

This is one of the most common diseases. It is characterized by a structural curvature of the spinal column in three planes. It is determined only by X-ray and put the first degree, if the angle of deformation (Cobb angle) is 10 degrees or more.

Scoliosis is difficult to correct and cannot be corrected by swimming or stretching, as many people used to think. Appropriate exercises and treatment are prescribed by doctors or specialists who have undergone specialized training. Depending on the degree of scoliosis, they may prescribe specific exercises or a special corset, which is made to order. Sometimes a combination of all of these is prescribed for the best results.

In order to prevent posture disorders and correct it, it is necessary to devote at least 5-10 minutes daily to back exercises. Especially if you lead a sedentary lifestyle and spend a lot of time at the computer. We suggest trying three exercises that can prevent the development of back problems, improve posture and muscle tone.

Mermaid from the knees

Techniek

Stand on the left knee, thigh perpendicular to the floor. Extend the right leg to the side and put it on the foot. The knee looks forward. Extend your arms to the sides, parallel to the floor.
As you inhale, perform a bend through the extension to the left side.
One hand reaches for the edge of the mat, the second hand gently covers.
On exhalation, return to the starting position due to the strength of the muscles, do not make jerks.
Do not press your shoulders to your ears. Keep the weight on the supporting thigh.

Perform this exercise 10-15 times for each side. Beginners can perform this exercise with their own weight, while advanced users can add weight to the working arm.

Book opening

Techniek

Lie on one side, bend your legs at the knees. Keep your head, chest, pelvis and feet in line. Do not move the body.
Place your lower arm under your head and extend your upper arm forward.
As you inhale, open the arm and rotate the body following it.
Terwijl je uitademt, keer je terug naar de beginpositie.
During the movement do not take your knees off the floor, they tend to move forward. Do not make sudden movements.

Perform 10-15 repetitions for each side. If physical preparation allows – add a small weight.

Gluteale brug

This is not the bridge that you are used to doing in the gym. The exercise is aimed at improving the articulation of the spine and extending the hip joints.

Techniek

Lie on your back with your legs bent at the knees. The feet are pelvic width apart and parallel to each other. Arms are lying along the torso with palms down.
Take an inhale and on the exhale lift the pelvis. The pubic bone begins to strive upward, following it, open vertebra after vertebra and go to the lower edge of the shoulder blades. At the end point you should have a straight line from the knees to the sternum. Make sure that your ribs do not stick out.
At the top point, inhale and then exhale and go down. The movement is performed from the sternum. Lower the pelvis to the floor. Knees look exactly up, legs do not fall apart.

Perform 10-15 repetitions.

These simple exercises can be done whenever and almost anywhere, you only need a mat and comfortable clothes. To improve results, repeat this cycle every day in the morning and evening.