20-Min Scoliosis-Friendly Back Workout | Strengthen YOUR Spine
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- čas přidán 7. 09. 2024
- Back muscle strength is crucial for people who have scoliosis and Scheuermann's Kyphosis. But sometimes it's challenging to find back exercises that don't involve so much twisting or bending of the spine.
That's why we made this video: this workout incorporates movements that activate many muscles of your shoulders and back - trapezius, rhomboids, lats, erector spinae - while keeping your spine in a neutral and elongated position.
If it's your first time joining us, maximize your workouts by watching our explainer video, which describes our commonly used cues:
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Questions? Other requests for content? Let us know by leaving a comment below!
Enjoy your workout!
Exercises:
1) Warm Up: Standing Elongation in Doorway
2) Warm Up: Elongation + Arm Sweeps
3) Warm Up: Hip Hinges (for lower back muscles)
4) Diagonal Theraband Pulls
5) Theraband Rows
6) Lat pull-down with theraband
Repeat 4, 5, 6
7) 4-Point Rows with Weight
8) Reverse Fly
9) Bird Dog Knee-To-Elbow
Repeat 7, 8, 9
10) Cool down: Kneeling Side Stretch
11) Cool down: Re-assess sensations with Standing Elongation in Doorway
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*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.
Thank you so much for making this video and for listening to our requests. All your exercices are always so suitable and achievable for people with scoliosis, it's rare to find such content. I try to do one of your different videos every day.
Thanks Sophie, keep sending requests!
Thank you, my back feels so much much better. Gentle and effective.
Hi Shelina - wonderful to hear! Glad you felt positive effects from this workout! Sometimes people with back pain feel they need to stretch, when in fact it can be beneficial to activate the muscles and bring some energy into them, to help them support you throughout the day.
Hello, let me express my great appreciation for such a quality, safe and informative content. I have been fitness in many years and I have observed that scoliosis friendly modifications in general fitness program and professional and safe approach to this topic has been an issue here in my country ( Georgia, the country). happy to discover this channel
Hi Eka, thanks for the message. It's true, scoliosis-friendly modifications and education for healthcare and fitness professionals is lacking in most countries to be honest. We're trying to change that :) Thanks for the support!
I'm so glad to have found this channel! I have trouble doing a lot of exercises in popular workout videos because of my back so I'm excited to be doing workouts that are scoliosis friendly 😊
Hi Bella - so glad to hear you're liking our videos! What you expressed is EXACTLY the reason we started this channel - because there are so many people in your situation :) Let us know if there's any specific info you want to learn about!
Thank you so much for these videos! I feel so much better after this work out. I am so happy to have found your channel.
We’re so glad you found us! Please share on your social networks to spread the word to other people with scoliosis, we’d appreciate it !
How often is recommended to do these stretches? I found out that I have thoracic scoliosis. I’m 33. Got my first physio appointment in a week. I just discovered this channel and think you’re doing a great job. Keep it up and thank you! 💕
Hello! If you're able to do one of our workouts each day, that'd be great (depending on how you're feeling - we have easier, moderate, and difficult ones!). However, these general fitness workouts won't replace scoliosis-specific physiotherapy. I hope you've been able to find someone trained in Schroth principles so they can guide you with curve-specific exercises!
Thank you!!!!!
You’re very welcome! Please share with your networks :)
I so appreciate all your videos, as I've had scoliosis all my life. For this video, I'm finding it hard to press into my heels to come up? Any suggestions?
Try bending your knees a little bit more, and shifting your pelvis backward more? Also, think about keeping your toes free to wiggle to prevent pushing into them. Does that help?
how often should i do this workout for it to work?❤❤❤
The recommendations for frequency of workouts really vary from person to person. In general, we recommend that you move your body in some way each day in a way that feels good for you. That might be walks, playing with kids/dogs, sports, exercises classes, or doing one of our workouts 😊
Thank you Andrea, for the wonderful exercises ,wanted to ask which material theraband do you prefer ,natural rubber or synthetic rubber,also how much do these weights shown in this video weigh each.
Hi Rekha, I don't have a preference for theraband material, it's up to you. The weighted balls in this video are only 2 pounds / ~1kg - they may be too light for some of the exercises so feel free to increase the weight as you like. You should feel a slight fatigue in your muscles by the end of the 30 seconds of the set.
What size weights are they/good to use? Thank you! And do these exercises help straighten up the spine a little?
You may need to use different size weights for the different exercises. The weight really depends on your strength and fitness level. Try light weights (like 1-3kgs) and if you can complete the whole set easily, then go ahead and increase the weight! These exercises are scoliosis-friendly, meaning the movements are designed so that you don't emphasize your curve position. If you want to address your actual spinal alignment, you'll likely require scoliosis-specific physiotherapy treatment with exercises designed for your individual curve.
Ma'am I have congenital scoliosis i am 27 year's old female and have a S shape curve more then 70 degree What is the best excercise for me to reduce belly fat.
Hi there, weight loss and changing your body composition is much more than specific exercises, it requires some specific planning around diet, sleep, exercise, stress levels, and more. Our channel isn't geared towards weight loss - there are many workouts on CZcams that are focused on that - we focus moreso on strength, scoliosis-safe exercises, and thriving in the body you have.
When I tie a knot in my band and close a door on it, I keep tearing them! Would I get the same benefit if I did these movements with a light weight in each hand?
And have I ever thanked you for answering all my millions of questions? ;)
Hello! Thanks for your patience. Perhaps the weight might not work because you'd have you change your position to get the same forces from the weights. Can you safely tie your band to a doorknob?
Can i do 15 min of jumprope ever other day with scoliosis, i have like 30 degrees.
It depends on your technique while you jump, make sure you’re jumping using your hips, knees, and ankles and not jarring your back. If you have pain or you’re unsure, see a physiotherapist who can assess your jumping technique
can we use dumbells instead?
Yes definitely! However some of the exercises might change (like the standing rows) because you're not using elastic tension, and you have to account for gravity of holding the dumbbells
Hello, thank you so much for this exercise, I tried to the the diagonal pull exercise and I feel like it targeted my shoulders more than back muscled, is there any way I can target my back more? Thank you so much!
You will inevitably feel it in your shoulders more because those muscles are smaller than your back muscles. However, remember that your shoulder muscles connect to your back, and nothing works in isolation… so go with it and trust that your back muscles are also getting activated ☺️
Question, if a rib hump on the right..do only the concaved side?
We suggest to do both sides for general exercise, unless you’re doing curve-specific exercises prescribed by a physio.