Scoliosis, often known as a lateral bend of the spinal, is commonly associated with children and teenagers, but it may afflict adults of any age. Like the rest of our bodies, the spine may evolve throughout time. Physical exercise, such as a daily yoga practice, is one type of treatment that your doctor may offer to help you deal with the difficulties and suffering caused by scoliosis. However, there are a few things to think about before starting a yoga sequence. Here are some tips and ways to get you started.
Starting with gentle spinal twists and side bends is an excellent place to start: Simple exercises like spine rotation and side bends may also help rectify the imbalance. Because of the asymmetry, these actions will be significantly more difficult on one side than the other. While sitting on the floor or chair, twists and side bends may be performed.
Increase your core strength by pushing yourself into the posture with your core and back muscles instead of your hands or arms.
Balance, not symmetry: While perfect symmetry may not be possible or even necessary, striving for it may help reduce discomfort and improve overall function.
Before starting yoga, individual sessions with a skilled instructor are recommended before attending public courses. A teacher who has been appropriately trained can assist in identifying the convex and concave sides of the spine curvature, providing therapeutic exercises, and advising on how to adjust in public classes.
Daily practice is essential, even if just for a short period. You may educate and imprint on the body to discover more excellent symmetry from an asymmetrical physique by committing to a regular practice
Avoid inversions or painful poses: Yoga postures that induce discomfort over a level 2 scale of 1 to 10 should be avoided. Inversion positions, in particular, are known to cause the most significant pain because of the strain on the thoracic spine.
Ensure to work within your range of motion and flexibility: Avoid placing too much strain on your body’s flexibility, especially if you’re a novice. It’s also a good idea to let go of any preconceived notions about how a position should feel.
Yoga poses for scoliosis –
- Bend forward halfway.
- Adho Mukha Svanasna (Downward-Facing Dog) with a belt wrapped around a door for traction to lengthen the spine.
- The Locust Pose (Salabhasana)
- The Bridge in Pose (Setu Bandha)
- a plank on one side (Vasisthasana)
- Leg Extension in a Side-Reclining Position (Anantasana)
- The Mountain Pose (Tadasana)
This condition causes spine curves in an S or C form. It is most common in childhood, although it can also occur in maturity. Adult scoliosis can be caused by several factors, including heredity, an unequal pelvic posture, previous spinal or joint surgery, knee or foot deformities, or even brain traumas. Some curves are more difficult to navigate than others. Scoliosis can be treated with bracing and/or surgery in mild to severe instances. If you think you might have scoliosis, talk to your doctor about a treatment plan.
Schroth exercises –
Schroth exercises are asymmetric scoliosis-specific postural exercises designed to improve posture and discomfort while also teaching patients to maintain proper posture in daily activities. The abdomen, back, and leg muscles are targeted for endurance and strength training in these exercises. According to research, patients who completed Schroth exercises improved their self-image, back muscular endurance, and pain levels.
Types of scoliosis –
A physician or physical therapist may prescribe specific exercises to help you with your unique structural difference, but they are not a therapeutic option. Surgery will almost certainly be required to treat moderate to severe scoliosis.
Mild: Mild scoliosis does not generally need medical care and is less noticeable than other postural issues. Mild scoliosis is the phrase used to characterize scoliosis with a Cobb angle of fewer than 20 degrees or curvature of the spine. Exercise therapy is most effective for mild scoliosis.
Moderate: Exercise can help with mild scoliosis, but a medically prescribed brace is occasionally necessary. Severe scoliosis can develop from moderate scoliosis, defined as 40 to 45 degrees of spine curvature.
Severe: Spinal surgery is frequently required to address severe scoliosis.
Exercise is increasingly advocated as a therapeutic option for mild to severe scoliosis. You may be able to delay the curvature of your spine and reduce the discomfort you experience due to your scoliosis by being proactive and completing these exercises. Pilates and yoga routines designed expressly for those with limited spinal flexibility can also help to relieve discomfort. Before starting any scoliosis treatment program, even one that incorporates basic exercises, you should always consult with your orthopedist or physical therapist. This assures that practicing these workouts will not injure your skeletal system.