8 Scoliosis Workout Exercises You Can Try at Home
Originally published on Fitness and Yum
Originally published on Fitness and Yum
Introduction
Diana Chaloux didn’t let her childhood scoliosis keep her from becoming a fitness model. When she began competing nationally, however, her spinal curve became a challenge—body symmetry is crucial in bodybuilding and figure competitions. To address her postural deviation, Diana started focusing on core-strengthening exercises, which helped balance her posture and supported her training.
You don’t have to be a fitness professional to benefit from a strong core. Core strength is essential for supporting and controlling your spine, making it a key part of any adult scoliosis treatment plan. While these exercises won’t reduce the spinal curve, they can help prevent progression and reduce back pain, improving your quality of life when combined with a scoliosis-specific rehab program.
Diana Chaloux didn’t let her childhood scoliosis keep her from becoming a fitness model. When she began competing nationally, however, her spinal curve became a challenge—body symmetry is crucial in bodybuilding and figure competitions. To address her postural deviation, Diana started focusing on core-strengthening exercises, which helped balance her posture and supported her training.
You don’t have to be a fitness professional to benefit from a strong core. Core strength is essential for supporting and controlling your spine, making it a key part of any adult scoliosis treatment plan. While these exercises won’t reduce the spinal curve, they can help prevent progression and reduce back pain, improving your quality of life when combined with a scoliosis-specific rehab program.
Helpful Tools for Scoliosis Exercises
Exercising with scoliosis can be challenging, especially if you experience pain. Always listen to your body—work your muscles, but never push through pain.
Here are some tools that can support your spine and enhance your workouts:
Stability Ball: Strengthens back and abdominal muscles while providing support and balance.
BOSU Balance Trainer: Adds instability to engage spinal stabilizing muscles.
Wedges: Offer extra support, especially for spines with multiple curves.
Foam Roller: Improves balance during core exercises.
ScoliSMART Activity Suit: Provides active resistance to help retrain posture and reduce spinal curves during exercise and daily activities.
Exercising with scoliosis can be challenging, especially if you experience pain. Always listen to your body—work your muscles, but never push through pain.
Here are some tools that can support your spine and enhance your workouts:
Stability Ball: Strengthens back and abdominal muscles while providing support and balance.
BOSU Balance Trainer: Adds instability to engage spinal stabilizing muscles.
Wedges: Offer extra support, especially for spines with multiple curves.
Foam Roller: Improves balance during core exercises.
ScoliSMART Activity Suit: Provides active resistance to help retrain posture and reduce spinal curves during exercise and daily activities.
Core-Strengthening Exercises for Scoliosis
Many recommended exercises are inspired by Pilates, which is proven to build strength and improve posture. In one study, women who practiced Pilates for nine months increased abdominal strength by up to 20% and reduced muscular imbalances.
Here are eight exercises you can do at home:
Many recommended exercises are inspired by Pilates, which is proven to build strength and improve posture. In one study, women who practiced Pilates for nine months increased abdominal strength by up to 20% and reduced muscular imbalances.
Here are eight exercises you can do at home:
1. Spider
Stand facing a wall, feet together.
Place hands on the wall at chest height.
Tighten abs and walk fingers up the wall, rising onto tiptoes.
Once arms are fully extended, walk fingers back down.
Repeat, keeping abs and lower back engaged.
Stand facing a wall, feet together.
Place hands on the wall at chest height.
Tighten abs and walk fingers up the wall, rising onto tiptoes.
Once arms are fully extended, walk fingers back down.
Repeat, keeping abs and lower back engaged.
2. Pelvic Tilts
Lie face-up with knees bent, feet flat, arms at sides.
Tighten belly and buttocks to curl pelvic bone inward, flattening lower back against the floor.
Hold for five seconds, breathing normally, then release.
Repeat.
Lie face-up with knees bent, feet flat, arms at sides.
Tighten belly and buttocks to curl pelvic bone inward, flattening lower back against the floor.
Hold for five seconds, breathing normally, then release.
Repeat.
3. Cat-Camel
Get on hands and knees, abs tight, head straight.
Inhale, lift lower rib cage, round back, relax neck.
Exhale, lower chest toward floor, look slightly upward.
Return to start and repeat.
Get on hands and knees, abs tight, head straight.
Inhale, lift lower rib cage, round back, relax neck.
Exhale, lower chest toward floor, look slightly upward.
Return to start and repeat.
4. Crunches
Lie with lower back on a stability ball, feet on the floor.
Place fingertips behind head, elbows wide.
Sit up, engaging abs, then lower back down.
Lie with lower back on a stability ball, feet on the floor.
Place fingertips behind head, elbows wide.
Sit up, engaging abs, then lower back down.
5. Back Extensions
Lie stomach-down on a stability ball, feet braced against a wall.
Fingertips behind ears.
Lower torso into the ball, then lift up (reverse crunch motion).
Lie stomach-down on a stability ball, feet braced against a wall.
Fingertips behind ears.
Lower torso into the ball, then lift up (reverse crunch motion).
6. Leg and Arm Extension
Lie belly-down across a stability ball, hands and toes on the floor.
Contract abs and lower back.
Raise right arm and left leg until parallel to the floor, then lower and switch sides.
Lie belly-down across a stability ball, hands and toes on the floor.
Contract abs and lower back.
Raise right arm and left leg until parallel to the floor, then lower and switch sides.
7. Squats
Stand on a BOSU Balance Trainer, arms extended in front.
Sit back as if into a chair, thighs parallel to the floor, knees over ankles.
Push through heels to return to standing.
Stand on a BOSU Balance Trainer, arms extended in front.
Sit back as if into a chair, thighs parallel to the floor, knees over ankles.
Push through heels to return to standing.
8. Superman
Lie on stomach, arms extended in front, palms down.
Lift both arms and feet off the ground.
Hold, then release.
Lie on stomach, arms extended in front, palms down.
Lift both arms and feet off the ground.
Hold, then release.
Bonus: Foam Roller Balancing
Lie lengthwise on a foam roller, tail at one end, head at the other, feet hip-width apart.
Lift one knee so calf is parallel to the floor while lifting the opposite arm straight up.
Return to start and repeat on the other side.
Lie lengthwise on a foam roller, tail at one end, head at the other, feet hip-width apart.
Lift one knee so calf is parallel to the floor while lifting the opposite arm straight up.
Return to start and repeat on the other side.
Conclusion
These exercises can help build core strength, improve balance and posture, and support your overall scoliosis treatment program. Always consult with a healthcare professional before starting any new exercise routine, especially if you have scoliosis or other medical conditions. Listen to your body, use supportive tools, and focus on quality of movement for the best results.
These exercises can help build core strength, improve balance and posture, and support your overall scoliosis treatment program. Always consult with a healthcare professional before starting any new exercise routine, especially if you have scoliosis or other medical conditions. Listen to your body, use supportive tools, and focus on quality of movement for the best results.
