16-Min Scoliosis-Friendly Core Workout 2 | Support Your Curved Spine (MODERATE)
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- čas přidán 2. 03. 2022
- Yesss!! Here's another core workout for all of you who have scoliosis (and a good workout even if you don't have it!).
It starts with gentle activation of the deep core muscles and progresses so that you feel the burn.
These exercises can help you strengthen your core in a way that is safe for scoliosis and Scheuermann's Kyphosis curves.
If you liked this, check out our other 10-Min Scoliosis-Friendly Core workout: • 10-Min Scoliosis-Frien...
If it's your first time joining us, maximize your workouts by watching our explainer video, which describes our commonly used cues:
• 4 Terms You NEED To Kn...
Questions? Other requests for content? Let us know by leaving a comment below!
Enjoy your workout!
Exercises:
1) Knee openers x 30 seconds/side
2) Leg Extensions x 30 sec/side
3) Self-resistance, hold 5 x 5 seconds
4) Supine unilateral self resistance + dead bug x 30 sec each side
5) Prone TVA activation, hold 5 sec x 5
6) Prone TVA activation: swimming arms with leg hover x 30 sec
Repeat 4, 5, 6
7) High plank shoulder taps x 30 sec
8) V-sit hold with arm openers x 30 sec
9) High kneeling with lean back x 30 sec
Repeat 7, 8, 9
10) Kneeling in doorway, spinal elongation x 30 sec
TSC Connect is powered by The ScoliClinic and The Scoliosis Collective. Check us out:
www.scoliclinic.ca
www.scoliosiscollective.com.au
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@thescoliclinic
@thescoliosiscollective
*Although the movements are designed to maintain a neutral spine position, this general workout is NOT meant to replace treatment by a scoliosis-trained Physiotherapist. If you're looking to prevent progression of your curve or address pain or other symptoms, please discuss any specifics of your condition with a medical professional who knows your situation.
this doesnt get the views it deserves. thank you for posting these it means a lot especially for people with scoliosis!❤
Thank you! Please share with your networks, we appreciate all the support and spreading the word about scoliosis-specific exercises!
Ditto to that 👍
How can it not get the views it deserves? That makes no sense 😂
@@jake407 when i wrote this i think the video only had around less than 10k views. but what i meant by my comment was that i think this video should have at least 500k views because of how good and informative this is
Thankyou for this workout , Iam from india & here we don’t have such guidance . Please continue to make videos for people like me who are struggling with pain stiffness weight gain & confusion as to which ex will help us and not harm us .
Hi Divya, thank you for the kind words! We would appreciate any shares to your friends to support us to keep making videos! Have you heard of JOSH clinic? facebook.com/JOSHphysiotherapyclinic/ He's trained in scoliosis!
This is so helpful! Thank youu! This channel is AWESSOME!
Awwwe thanks! We love that YOU love it!
Thank you, loved this core workout!
You're so welcome!
Thanks for these workouts!
You’re so welcome! Thanks for watching!
thank you so much
You’re so welcome! Make sure to check out our other scoliosis-friendly core workouts on the playlist on our channel ☺️
GRAIT ! Thank u very much , that's exactly what I need ... 😍
You’re so welcome!
This is amazing, my back feels so much better even after doing it once ❤️🙌🏻 thank you so much
Woohoo! That’s what we love to hear! Please do share with your networks so others with scoliosis can find our channel too!
thank you so much for these workouts! i struggle a lot with trying to strengthen my core and back due to dextroscoliosis but ive been feeling better with the content you make!
You’re very welcome, please share on your social networks so others can find us too ☺️
loved loved loved loved this workout!! tysm
may i suggest a knee/ankle strengthening/mobility for people with scoliosis video. this channel is so insightful and encouraging i had to ask😆♥️!!
Woohoo! Glad you liked it - be sure to check out all our other core exercises on our full playlist of scoliosis-friendly core workouts! czcams.com/play/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF.html
This realyy helped me out and u didnt speak alot thx this vid deserves 100 mil likes:)
Thanks!
Hey i love your workouts and follow them! Thank you a lot for the valuable content.Can you also do a scoliosis friendly leg and thigh workout?
Try these ones:
- kettlebell workout (lots of legs!): czcams.com/video/OC67F3vCa7o/video.html
- Glute workout: czcams.com/video/7wrUihyQqW0/video.html
Lovely workout, thank you :)
just one question / observation: when I do the high kneel lean back, it absolutely kills my thighs (so much so that I can often hardly finish the second round). However, I don't really feel any exertion in my core during this exercise. It's only this one though - the other ones make my core work, as well. Could I be doing this exercise wrong? (For reference, I'm a 31 year old woman of average weight, with mild scoliosis.)
Thanks again for the video :)
If it’s mostly in your thighs, that’s common. As long as it doesn’t hurt your back or your knees, then it generally should be ok!
TY ! This video is much better than the first one for people like me with neck and shoulder problems that must have those areas supported at the ground , with no plank moves that add tension to the neck and shoulders ( I skip this one and do bird-dog instead ) . Pls keep doing these videos modified for people with sensitive neck and shoulder areas , thx ❤
Yes we encourage everyone to make modifications during the workouts as you see fit, so well done! Thanks for watching!
Thank you, it was quite challenging, as I have scoliosis. Although you work at a very steady pace and I had no trouble keeping up.
Wonderful to hear! Be sure to check out our other playlists of workouts, we have beginner level ones that are good for days that you might desire an easier movement session, moderate ones which are similar to this, and advanced ones for when you want a more challenging session.
Hi There! always love your scoli safe workouts. Wondering if you have any exercises or cool downs using a foam roller? :D Keep making great vids!
Hi Adinda! Great question - we made exactly that!! A scoliosis-specific workout using the foam roller: czcams.com/video/7iuJJJ2opD0/video.html
Enjoy!
This is definitely a chill workout. I can feel it working, but it still feels really easy; more like a cool down core work out after the other one (which I still can't finish without taking longer breaks in between! 🤣)
thanks for sharing your experience with it! Yes, we wanted to make short workouts, all different difficulties, that people can stack together in combinations of their choice.... so it sounds like you're doing that!
I have a real problem with doing "dead bug" I cannot seem to coordinate. I am enjoying these workouts.
Yes the dead bug can be hard to coordinate arms and legs, so don’t worry too much about the pattern, just move your limbs and keep breathing :)
Love this! Thank for you for the safe scoliosis workouts. I had no idea until recently that some yoga poses would be detrimental to my spine. Sitting spinal twists feel so good but I’m reading I shouldn’t chance it. Anyway, it’s fabulous to have vetted workouts here.
It really depends on your own spinal curvature, symptoms, and risk of progression. It also depends on your technique when doing the yoga pose, and how far into the pose you go. For example, we generally recommend to only perform 25% of available range if you really want to do twist poses, rather than trying to twist as far as you can. If you're curious about specific poses, please do find a scoliosis-trained Physiotherapist who can watch you and provide tips for your specific curve :)
@@TSCConnect thank you so much! Do you provide video consultation? I have recent x-rays that may make for a more accurate look at my spine. I’m eager to learn what’s best for my long term health.
@@AuntieNise Yes! We do offer telehealth: scoliclinic.ca/treatments/telehealth/
Where are you located?
@@TSCConnect hi! I live in CO October- May, otherwise overseas. I’m currently overseas.
@@AuntieNise We aren't able to provide physiotherapy advice to people who are outside of Canada, but there are several therapists in CO that are skilled :) Please search for Schroth trained therapists in your area. However if you're ever interested in coming up to Vancouver BC for an intensive session, we'd be happy to see you and go through alllll this info together for your specific curve :)
Thank you so much for this ❤
You're so welcome!
Hi! Firstly thank you for your work here, showing us such important things. Even though these movements are scoliosis-friendly, are they helpful to reduce Cobb's Angle in scoliosis? I've been looking for some exercises in that way, because I have a low degree scoliosis close to the neck and I need to get rid of it as fast as possible. xD
The ability to change the shape and size of your curve depends on a lot of factors, mainly if you’re still growing vs skeletal mature, and how much wedging is present in the individual vertebrae. For specific goals like working on a curvature, especially in the upper thoracic area, please find a scoliosis-trained therapist in your area.
You are very helpful but some of the excercisrs I can do without aggravating my left side. like the arm openers and the one where you raised your body off the floor and the one where you lean back those hurt and I feel my back tightness and pain developing can you do other core exercises
If you're experiencing pain with specific movements in a specific area, please see a healthcare professional for an individual assessment as we can't provide advice over CZcams.
Wonderful video! ❤ I have a question in some exercises especially at the beginning I’ve noticed that 1 of my hip bones cracks whenever I extend it, it’s not a painful crack just little annoying and slight discomfort 😅 could it be that I’m doing the moves wrong or I should stop doing them?
A crack or pop can be many things, and since we aren't able to assess you in person to find out why that's happening, we can't give specific advice
Thank you; I'll try these. do u have a video on using a foam roller ?
We sure do! czcams.com/video/f1a3pI1iphc/video.html
@@TSCConnect - thank you.
Thank you for the video! May I know does this workout help to lose weight?
Great question. Our workouts focus on encouraging strength, improving general health, and confidence when exercising with scoliosis, regardless of any person's size or weight :) If you have a personal goal of weight loss, please consult a health professional in your area as formal exercise is only one component - would also need to assess nutrition, general lifestyle, family history and more.
Hi Physio Andrea,for this wonderful set of exercises,I am unable to do the high kneel, lean back exercises,can you share a tip so that I may do it
What is your challenge with the exercise?
@@TSCConnect I am unable to take my torso backwards as you do ,I don’t understand what group of muscles are functioning in this exercise,can you share any tip or trick so that I can do it
Keeping the ribs,pelvis & thigh in line with the knee flexed is okay but when it comes to taking it back ,I just move half a inch or so how can I improve it .
@@rekhamaratha286 yes just move as much as you can while maintaining alignment, even if it's small range. Make sure the tilt backwards is coming from the hinge in your knees, NOT bending your back.
@@TSCConnect thanks,that means muscles of my anterior compartment of thigh need to be strong
hi, i was wondering if im supposed to flatten out the lumbar region while doing exercises on the ground or if its better to just bend a little bit to maintain the natural curvature
Great question - yes maintain the natural scoop in the lower back… sometimes we say ‘pretend you have a small blueberry under your lower back; try to touch it but don’t squish it’ so also make sure you don’t arch up too much with the movements :)
@@TSCConnect thank you so much :)
Oh, haha I thought I was doing the beginner and thought "this is a little challenging!" One question: are the belly down portions of the program different than a superman and therefore not damaging, because you're not curling up as much? Thank you for the workout!
Oh yes, you're right, this is a moderate one! At this point we don't have enough pure beginner level workouts to use for a challenge, so we chose some of our favourite moderate level ones to incorporate. Hope it was still enjoyable!
Great question about the face down positions - you're exactly right, prone positions have a lot of benefits, but to make them scoliosis-friendly we aim for elongation and core activation with a very small lift, rather than arching up fully.
@@TSCConnect Thanks!
would you PLEASE do one for side plank, especially WHICH SIDE to do it on for my right-thoracic, left-lumbar curve. THANK YOU
We’re about to publish a plank workout! But in short, we recommend to do both sides
@@TSCConnect thank you. Can't wait!
How often and how long should you do stretches for scoliosis? I have mild scoliosis.
The recommendations are specific to each person for their needs and symptoms. Its typically recommended to do some sort of movement for your body every day!
I have zero core strength. Everything is tight, crunchy and my leg muslces are weak. So im starting core exercises. Csn we do this every day? And do we need to stretch before and after when we work the core?
In terms of frequency, we don’t have specific recommendations. The workouts are short so that you can mix and match the aspects specific to you - like doing a warm-up/full body one, then core, then stretching. But it really depends on your current fitness level and symptoms
im 17 turning 18 soon and i have scoliosis but i can’t get a chiropractor or anything because my parents can’t afford it so i’m trying to fix it w youtube videos n pilates/yoga at home. i haven’t had checkups in awhile but i wouldn’t say my curve is that severe. idek what kind of curve i have. i just need it normal as possible, can i fix it at home like w this video n other stuff?
Generally you'll need curve-specific treatment that is guided by a healthcare professional. These exercises are good for general fitness in a scoliosis-friendly way but are not meant to replace treatment.
@@TSCConnect okay, thank you~
Can i use this after spinal fusion ? its been 6 months
Hi! Since your surgery was less than 1 year ago, please ask your surgeon if you're ready to do core exercises at this stage, as the recommendations vary depending on the length and technique of the fusion, any complications, surgeon's preferences etc.
Day 1 of doing this... 😊
Woohoo! Keep it up! Make sure to switch it up and try the other scoliosis-friendly core workouts we have!
Day 2 😊
Day 3 I can feel it 😅
@@alyshabee5514 Make sure to switch up the workouts and do the other parts of the body too to give your core a break
Is is safe for who suffer from desk and lumbar cartilage?
Hello, can you please explain a bit more? Also please note that we cannot provide individual medical advice over CZcams, if you have a question about your specific condition, please ask a Physio or doctor in your area.
@@TSCConnect I have issues in my lower back, these exercises will be safe for me ? I mean will they make a load on lower back ?
It will depend on your technique when you do your exercises. If your'e unsure, please ask a physiotherapist in your area about the specific exercises you're wondering about.
Can i do planks with scoliosis?
Yes! However be sure to choose the modification option that is appropriate for your level of ability.
When you have scoliosis and are quad dominant
Oh yes many people are quad dominant and likely feel the same thing! If you're doing V-Sit, if you tilt your knees open a bit, it might offload the hip flexors a bit.... but maybe not 😅
@@TSCConnectI’ll try that! Thank you so much!
pls post an advanced version
If you hold onto small hand weights or use ankle weights, that will make the workout significantly harder! Thanks for the request, we will add it to the list.
Personal targets:
2:16 leg extension
9:28 2nd round prone transverse
10:19 2nd round swimming + leg hover
14:50 V-sit arm opener
16:17 cool down kneeling
Do you mean that those are your favourite exercises, or the ones you find most challenging?
@@TSCConnect, what seems practically done by my mom
Have you seen our playlist full of Beginner level workouts? czcams.com/play/PLpr1aOXw16npMQ-VycnLnroPcndSmwQVE.html they're lower impact, slower pace, gentler :)