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What exercises to do if I have scoliosis?

by Alivia Nyhan
Published: Last Updated on

Scoliosis is a vertebral anomaly that causes a deviation in the spine, causing it to curve to one side in a pronounced way. To diagnose scoliosis, this lateral deviation must be more than 10º, since up to 5º is considered normal. This deformity responds to a displacement of the spine and to the rotation of the vertebrae in question. It is an anatomical deviation, that is, it does not depend on a change in posture or a bad gesture to be corrected.

It is estimated that scoliosis affects approximately 3.5% of the population and that more women than men suffer from it. It usually appears in childhood, throughout growth, and worsens over the years. However, it is considered that early diagnosis and physical therapy may slow down your progress. At FastlyHealwe recommend some exercises for scoliosis that will be of great help.

Steps to follow:

Before starting, it is important to know that the treatment of scoliosis depends on various factors such as its cause, the point on the spine where the curve originates, the size of the curve and the age of the patient. Tools such as physical therapy, swimming, or a corset to slow the progression of the curvature can be helpful in milder cases. In others, surgery may be required. For this reason, it is best to put yourself in the hands of an expert who detects the stage of scoliosis and determines an adapted treatment. The exercises that we indicate below are only a recommendation .


The first exercise consists of getting into a quadruped position and extending one of the legs upwards, until it is aligned with the spine. We will have to hold it in the air between 20 and 30 seconds, rest and then do the exercise again. Do 10-15 repetitions. We recommend that you raise your right leg if it is a left lumbar scoliosis and vice versa.


In the same way as in the previous exercise, starting in the quadruped position, we will perform the same movement but with one arm instead of the leg. Stretch your arm, keeping it taut aligned with the spine for 20-30 seconds , rest and repeat 10-15 times. In this case, the exercise will be useful for a dorsal scoliosis ; if it is left, raise the right arm and vice versa.


For the next exercise we will also start from the quadruped position. The objective will be to move by performing a crossed step, that is, crawling but simultaneously moving the right arm with the left leg, and the left arm with the right leg. It may be a bit confusing at first, but when you get the hang of it you will see that it is very simple.


The last exercise in the quadruped position is simply to make the spine more flexible . To achieve this, we will try to curve it first by raising it upwards and inhaling as much air as possible; We will maintain the position for a few seconds, and then we will exhale all the air, relaxing the spine and returning to the position of the beginning gently.


Finally, this exercise can be done standing or sitting, as is more convenient depending on the type of scoliosis suffered. It will be as easy as raising both arms at the same time upwards (pointing to the ceiling), holding them for 10-15 seconds and returning to the normal position. Try repeating the exercise about 15 times.


Keep in mind that practicing low-impact sports can also be beneficial for strengthening the muscles around the spine and for stretching the spine. Many physiotherapists recommend doing activities in the water, such as swimming or aquagym, since they allow us to move more smoothly while still practicing exercise.

Remember that performing the exercises for scoliosis correctly is of the utmost importance, so we recommend doing it under the supervision of a professional who makes sure that the disease does not get worse.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to What exercises should I do if I have scoliosis? , we recommend that you enter our category of Bones, Joints and Muscles .

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