Introduction –
Sideways curving of the spine is called Scoliosis bringing about pain and weakness when one walks. Many exercises are done to get rid of surgery and as part of treatment. 6-8 million people are impacted because of scoliosis. And also, it is found in children who are 11 years old or older. There becomes an s-shaped or c-shaped curvature spine. There are mild and severe cases when suffering from scoliosis. Mild cases can be cured with home exercises or stretches without the need for surgery whereas severe cases can be dealt with the treatment and self-care. However, advice from healthcare professionals is needed in any of the cases so that things can be set right.
Symptoms of scoliosis
Unequal Shoulders one Hip is Higher one Rib cage is Higher back pain in severe case
Causes –
There are 3 types of causes of scoliosis:
1. Idiopathic: 80% of cases are of idiopathic scoliosis caused by factors such as sex and age
2. Congenital: when some abnormality has been there since birth. It is due to some injury present also.
3. Neuromuscular: due to tightness or muscle spasm.
Exercises and stretches –
People with scoliosis can do mild exercises to get rid of surgery. But they must speak to a healthcare professional or therapist. As most depend on the location of the curve. There are personalized exercises that can be given by healthcare professionals to try. These given exercises and stretches are recommended by healthcare professionals.
1. Pelvic tilts –
Mainly it focuses on postural knowledge and alignment. How to do pelvic tilts:i.With feet level on the floor and bent knees, one has to lie on their back.ii. Concise your stomach muscles with a flat back to the groundiii. hold for 5 secondsiv. Let outv. 2 sets of 10 one has to do.
2. Arm and leg raises –
With the help of arm and leg raises.- one can strong their lower back. How to do arm and leg raises:-i.Lie to the foreground and your head on the floorii.With fists on the ground and expanding your armsiii.Raise your arms and legs off the floor.iv,Lower your arms and legsv,Have 15 sets
3. Cat-cow –
Cat-cow can make your spine flexible and mobile. How to do cat-cow:-i.set in motion your hands and knees, and your back is leveled against the groundii.Breathe deeply as draw in and up your abdominal musclesiii.Release one’s abdominal muscles, let belly fall, and drop one’s backiv.One has to do 2 sets of 10
4. Bird-dog –
This is a form of yoga. How to do bird-dog:-i.The back has to be straight, one needs to start with hands and kneesii.Place your arm under your shoulders and knee towards the hipsiii.Expand your arm and also your opposite legiv.Hold for a few secondsv.Repeat with the other arm and legvi.One has to do 15 sets.
5. Latissimus dorsi stretch –
Here one has to move the upper part. How to do Latissimus dorsi stretch:i.Stand with a full postureii.Hold back feet shoulder breadth apartiii.Reach towards the head and pull the right wrist with the left handiv.Do the same on the opposite side until the stretch is feltv.One has to do 10 sets
6. Abdominal press –
Some exercises can take off the load from the back muscles and maintain good posture. How to do abdominal press:i.With feet leveled with the ground and knees bent, lie on your backii.Make the back neutraliii.Thigh and feet now should make a degree angleiv.Pull the knees towards your hands with your abdominal muscles..Hold for a few secondsvi.One has to do 2 sets of 10.
7. Good posture –
It reduces muscle tension in a way. And one can do this pose several times a day. How to do good posture:Lose one’s grip on shouldersPut ears over shouldersInsert your chin Pull out stomach inBend the knees
Things to avoid in certain ways with scoliosis –
1. don’t bend your neck and head-turning upwards like when using a smartphone
2.Do not play football in any case. It can give you serious problems.
3.Don’t extend the torso like in some yoga positions.
4.Jumping and running on hard surface should be avoided at any cost. It is dangerous when going through scoliosis.for example: horseback riding.
To wrap it up –
Health is wealth; it’s been said for ages. So, scoliosis impacts one’s mobility and health in certain ways. It becomes imperative to see a doctor or health care professional. Though these home exercises can get you rid of surgery or physical therapy- still professional guidance is needed in every sense of the word. One has to take special care when it comes to dealing with scoliosis. It is a serious and long-term condition. But you are better off with some home exercises.
Faq –
1. What is scoliosis?
Sideways curving of the spine is called Scoliosis bringing about pain and weakness when one walks. It is a serious condition though healthcare professional guidance is needed in severe cases. Whereas mild cases can be cured with home exercises.
2. What are a few symptoms of scoliosis?
Unequal Shoulders , one Hip is Higher, one Rib cage is higher
3. What is Latissimus dorsi stretch?
i.Stand with a full postureii.Hold back feet shoulder breadth apartiii.Reach towards the head and pull right wrist with the left hand
4. What are pelvic tilts?
i.With feet levelled on the floor and bent knees, one has to lie on their back.ii. Concise your stomach muscles with a flat back
5. What has to be done in severe cases of scoliosis?
Professional guidance is needed for treatment
