Our spines have a natural curve to it to distribute weight evenly throughout the body. Scoliosis is a spinal deformity that causes an irregular curvature in the spine. This curvature can sometimes be painful depending on the severity. Thankfully there are exercises and stretches you can do to help strengthen your core muscles and improve your overall posture. All you need to do is grab yourself an exercise mat like our CanDo® Yoga Mat so you have a comfortable surface to stretch on. Below are some exercises for you to do to help reduce pain and tiredness due to scoliosis:
Cat/Cow Stretch
The cat/cow stretch is exactly how it sounds. In one position you form a cow and the other you form a cat pose. This exercise stretches the muscles and tendons that support your spine. To begin, get on your hands and knees. Then align your arms straight under your shoulders and your knees right under your hips. Then, while looking at the mat, keep your head straight in line with your torso and spine. Then round your back, lifting your spine toward the ceiling. Make sure your eyes face your belly. Then slowly lift your chest and back toward the ceiling, letting your abdomen go toward the ground. Finally, round your back and lift your spine toward the ceiling again. Alternate between theses poses until you feel it really work your back.
Arm/Leg Raise
Use the arm/leg raise exercise to really strengthen and engage your lower back and core muscles. This exercise directly supports your spine. We really recommend using one of our mats to have some comfort and support while you do this exercise. To begin, get on the mat with your hands and knees (the same starting position as the cat/cow stretch). Then slowly raise one arm off the ground with your opposite leg extending straight back. Make sure both your arm and opposite leg are fully extended off the ground with your head straight and your core parallel to the mat. Hold this position for a moment before lowering your arm and leg back to the ground. Now repeat this process with the arm and leg you did not use the first time.
For those with mild to moderate scoliosis, you may find these exercises helpful. Using a mat like our CanDo® Yoga Mat will give you that added support to do these exercises properly. It is important to note that these exercises are not a cure and can only help reduce pain. More severe cases of scoliosis may require surgery, so talk to your doctor to find out what is right for you.
To check out the CanDo® Yoga Mat, click here.
Article written by William Graves.