3 Exercises to Prevent and Correct Scoliosis

Scoliosis is a condition in which the spine curves unnaturally. It can come about unprecedented or because of injury, such as a bad fall. Scoliosis can be both painful, causing back pain and discomfort, and embarrassing, sufferers often have to wear a large brace to correct the curve. Here are three easy exercises that not only help prevent scoliosis, but also help correct it.

Back Extensions:

Laying on an exercise ball, face down, place your knees on the ground. Be sure that your weight is centered on your pelvis. Lower the upper half of your body to the floor and lift it back up. You want to feel the flex in your lower back muscles that are supporting your weight. Hold this position for five seconds and repeat.

Rows:

For this exercise you will need a pair of lightweight weights. While sitting on a workout bench (you can also you use an exercise ball), lean forward and touch your chest to your thighs and hang your arms straight out towards the floor. Bend your arms, with the weights in hand, and bring them up towards the ceiling; imagine that you are trying to crank a lawn mower. Return your arms to the beginning position and repeat. Here is another version of this exercise that you can do at the gym: http://www.youtube.com/watch?v=7qK7x-d8V2A

Arm and Leg Extensions:

There are a variety of ways of doing this exercise. One way is by lying face down on an exercise ball with your weight again centered on your pelvis. You extend your legs behind you, making sure to keep them straight. Your toes should be resting on the floor and your arms held straight out in front of you. First, raise your right leg off the floor and lift your left arm up higher, then alternate sides, this time lifting your left leg from the floor while lifting your right arm higher. Repeat while continuing to alternate sides.

You can also try other back strengthening exercises at home or at the gym. Exercises should be combined with other methods of preventing scoliosis, such as walking tall and keeping your posture straight even when you are sitting. Click here to learn about testing for Adolescents Idiopathic Scoliosis curve progression.

Finally, It is also important to make sure that you are eating a healthy diet and taking supplements if needed. Calcium, especially is necessary for healthy bone development. If you already have scoliosis, it is a good idea to consult your physician prior to trying any new exercises.

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