10 Best Scoliosis Exercises - Ask Doctor Jo
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- čas přidán 4. 07. 2024
- These scoliosis exercises are for postural scoliosis that can come from bad posture or a leg length difference. If you've had scoliosis since you were young, these stretches may not help. Scoliosis stretches: • 10 Best Scoliosis Stre...
Scoliosis is a curvature of the spine. It can happen when you are young, or it can happen when you are older and have bad posture or a leg length difference. This can cause the muscles on one side of the back to be tight and/or the muscles on the opposite side to be too weak. These exercises are for postural scoliosis.
Starting off on the floor, you will work your core and pelvic muscles. If you can’t get on the floor, you can do them on a couch or bed.
You can also use a Swiss ball (therapy or stability ball) to help work on your balance muscles as well as your back muscles. If you don’t have a ball, you can do these lying down on your stomach. You also want to work on your side as well to strengthen your oblique muscles. Make sure to modify the exercises as you need to.
In standing, you can use weights and resistive bands. Make sure you start of with light resistance for both and slowly progress to something harder. The last exercises are squats with movements. Make sure you are using good form so you don’t irritate something else like your knees.
Related Videos:
Scoliosis Exercises (Postural):
• Scoliosis Exercises (P...
10 Best Scoliosis Stretches:
• 10 Best Scoliosis Stre...
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10 Best Scoliosis Exercises:
• 10 Best Scoliosis Exer...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Sport
Purchase a Swiss ball like the one used in this video here: amzn.to/2MWeO4C (affiliate link)
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can I stilldo deadlift n squats? How often to do your exercises?
Where can I get the mat and pillow?
You can find the mat here: amzn.to/3bZ26sZ (affiliate link). The pillow I’m using is called the Womfy, but it looks like it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: czcams.com/video/v-Nq8qm7RQk/video.html
AskDoctorJo thank you so much for responding! Stay safe 💕🙏🏻
Dr jo.i am fr.Phillipines.my name is angelica mamaligsa.my scoliosis is 42 degree already.can i still have a chance to do the exercises .thnx pls reply .
I cant believe how much better my body feels doing some of these exercises. I was in such discomfort and pain. I cannot thank you enough for posting!
You’re welcome!
Yah I feel good doing these exercises
Thank you!!!
Hey can i ask a question? Did your back correct to it's right place?
@@noranmahmoud152 No but I am now working out at the gym & that seems to be the key. Keeping the muscles strong may correct it too, on top of taking away the pain
I really, really thank you for this, cause in years I wasn't able to deal properly with my rotoscoliosis.
Your exircises in this video literally made me live again. In particular I found really effective: side plank, side lift with weight, and all squat down exircises.
You really can't realize how much I'm greatful to you.
Thank you with all my heart.
You're welcome! I'm glad they are helping.
the bear hugs really activated my spinal muscles, ty so much for this!
You're welcome!
Thanks doctor Jo.You are the best doctor in the world!You help me😄
Your language validated my feelings so much, I constantly feel pressured to work harder then my back can handle but this video made me feel likes it okay to take it slow if my body needs that! Thank you so much Doctor Jo!
You're welcome!
This is so so true and goes to show that the condition itself is still so so misunderstood
Hii kat Hope ilove u❤️❤️
@@jessicamia2070 hi
I've been watching your channel for a while now and just want to say how inspired I am by you!! I'm also a PT wanting to make helpful videos!! I also have costumes for my dog for future videos!! My Bucky has a dinosaur and a unicorn!! Anyway, you rock! Thanks for inspiring me and for teaching people what PTs can do! I appreciate you friend! :)
Thanks! Good luck! 🐾
Thank you doc. I've been trying your scoliosis exercises and stretches and it has been a great help for my back. Love it. Pls continue making videos
You're welcome.
Just got diagnosed
and honestly, scoliosis is the last thing I want to deal with right know but it is what it is
Thank you for this video, you are very nice!
You’re welcome.
thank you so much Doctor Jo ☺️☺️☺️... you are amazing !
You're welcome, and thanks!
looks very useful. I will def give them a try
Last yesterday I went to hospital to get check up...& the doctor said I have scoliosis...so here I am now searching for scoliosis workout so d' pain that i feel in my back will be better.Hope to learn alot from ur videos & so on to the other person that haved scoliosis.
Good luck!
I will just say that I LOVE YOU thank you soooo much I've been doing scoliosis exercises for a while but I stopped for personal issues and I totally forgot how to do them but you made me remember thank you so much
You're welcome.
@@AskDoctorJo you're soooo sweet 😍
When my back starts up at work I just stretch in every direction possible. It helps😊
Thank you! I'm middle aged and have idiopathic scoliosis. I just started a gyn membership to get in shape. I'm starting to worry how it will affect me when I get old even though I don't have severe symptoms right now. I really needed these tips for core exercises
You're welcome!
I’m 27 years old just got my scoliosis back body and my Therapy Doctor she give a advice me good thing helped to message my scoliosis back body
If you can, going to see a physical therapist for treatment should help too.
Wonderful set of exercises....thank you so much!
You're welcome!
@@AskDoctorJo hi medam iam from india scolios problem right side spine
Thanks doc!
You're welcome!
Just what I needed, strengthening the varied muscle groups associated with scoliosis. I already have a great set of stretches, but was wanting specific strengtheneres like this. Thanx :)
You're welcome.
Thanks !
You’re welcome!
Thanks so much. I feel so much better. I feel for comfortable
You're welcome.
Nice job Doc! Ill have to get back to your video but im going to try these exercises later today at the gym!
Thanks. Good luck!
Thankyou for this video
You're welcome.
Loved your video and it's informal natural style. Another exercise which I find great is crawling, of course if your knees can handle it!
Thanks.
Thank you i feel good now i have scoliosis too after i did this i felt good thank so much doctor jo
You're welcome.
Thank you so much
You're welcome.
Thank you
You're welcome.
Thank you for sharing
God bless us all👏🙏
You're welcome.
These look like good exercises.
Super!! Thank you!
You're welcome!
thank you, i was searching for days for a good scoliocis extercise vidio this realy made me feel more comftrable esesed the pain by a ton!
You're welcome. Glad it helped.
I just found out that I have scoliosis and the bends are pretty bad, so I'm continuing with chiropractor but also am looking for helpful things I can do at home, I think this video may help thank you so much :)
You're welcome.
Thanks 😊
I will try to do these exercises every day
You're welcome.
Thanks for this, the dog is also awesome :) do you maybe have a video with some exercises for people that have scoliosis and also hip dysplasia?
You're welcome, and thanks 🐾 Unfortunately, I don't have one like that yet.
Thanks doc. From philippines
You're welcome.
I MAKE THOSE EXERCISES WELL👍THANKS
You're welcome.
It is curious that practically all the exercises are also done in yoga in the different "asanas". I have severe lumbar skoliosis with stiffening of the lateral muscle caused by a hip replacement from a bad fall and now I try to improve it somewhat with swimming and yoga. It helps me a lot. Greetings from Spain ❤
I’ve found out today that I will probably need the scoliosis surgery but this gives me hope that I might be able to make it better, so thank you!
You're welcome! If you can, go to physical therapy first and see if it will help. Good luck.
Don't do surgery, do just exercises and are you girl?
@@loucipher7782 hi! I have still got severe scoliosis, I haven’t yet had the surgery. It’s not fun haha but exercises do help the pain and aches.
How are you feeling with your scoliosis?
@@gamersamx_ I’m a girl😊
@@mrose73 I truly hope all is well for you. I have scoliosis as well, but it is mild/moderate-ish, and honestly don't do surgery but since you said you have severe scoliosis, I think you should.
thanks for the video, mam
You're welcome.
This helped. My 45 degree curve (considered surgery by most docs, but mine pushed it to 50), felt relaxed in the situation. Thanks a lot!!1
You're welcome! Glad it helped.
hi Caroline ,my daughter is 12 years old and has the same a 45 (d) curve.Is there any improvement?
I have 30, let's see how it goes
Does it decrease. Plz reply
@@laly8989 did you have any improvements
Thank. You👍✌🙏
You're welcome.
Hi Jo, great video with very clear instructions! One question though... My mum has developed a low lumbar scoliosis due to osteoporosis, and after a lot of investigations, the specialists have reached the conclusion that it's this scoliosis that is causing her the chronic pain. Her osteoporosis has improved well with medication and nutritional support and she's doing exercises every day, but until now, none of them have been focused on her scoliosis. My question is, are any of the exercises you demonstrate unsuitable for those with osteoporosis? Many thanks and God bless! Angel
Thanks! I'm glad to hear your mum is doing better. Unfortunately, I don't know since I can't evaluate her. It really just depends on how severe it is. In general, big twisting and extension (bending backward motions) should be avoided, but other exercises/movements can be done within a pain free motion.
Appreciate your effort in putting such valuable content online! Question on the hyperextension exercise with the swiss ball - what is the reasoning behind it to help the condition?
Thanks! It's for balance and strengthening to help stabilize the spine. There is a description of the video below it.
Tnx, just superb.
Thanks :-)
Thanks doc really appreciate the effort god bless you and your beloved one 🙏❤
You're welcome, and thanks.
gracias
You're welcome.
Nice
Thank you so much! There's not many useful vids out there and I know I need to exercise but always start and stop cause I worry I'm doing more harm than good so I really appreciate you sharing your guidance and expertise. I'll def do these regularly and hopefully I'll have less aching and stiffness over time as I try to improve my strength and flexibility. I'll be sure to check out your other videos!
You're welcome! Good luck.
Thanks, Doc Jo. I have Levoscoliosis.. Hope this helps.
You're welcome.
I m 20 year female and have 17-20°curve ..from nepal ..i will follow thank you
You're welcome.
Did it work?
Thanks for monitoring the comments lol. Was waiting to see crude ones. Thank you for the video. Scoliosis is extremely painful if you don't take proactive measures to help. A flair usually hits me at the worst times, like when I'm having fun at a concert. Long standing just puts my lower back on fire for the next two days.
You're welcome :-) Sorry to hear. Yes, being proactive definitely helps! Good luck.
Hi doctor Jo I'm having scoliosis and my spinal cord is fully bend and my left side breast is getting bigger we met the doctor told to do the operation but its very risky the operation is of 12 hours doctor Jo plz suggest me what to
do and plz suggest me some some exercises
And limp and feel my left leg sagging while walking.
Hello !sis how r u? I love ur videos a lot. Its really very effective.
Thank you!
Are u suffering from scoliosis
Thank you alot! I have a question. Should i do exercises for one side that has problem or both side
Mam my Scoliosis problem realy this exercise are improve my spain
Dear Dr Jo,
I have been doing your stretches and exercises daily and it helped me a lot. Considering that my orthopaedic doctor prescribed me to visit physiotherapist that does Katharina schroth physiotherapy. I could not find any clinics in my area and I go to school and I don’t have a family so it’s really hard.
I would like to ask you if you have any suggestions for me. I have like length discrepancy 3 cm off my left leg and a s shape scoliosis. I have a special shoe so my legs look normal and have the same length . The tricky thing is the shortage in my leg is from my femur. Any advices? Would really appreciate it
Thank you so much for helping me and I hope that you have a nice day.
You're welcome. There is a lot of good content on the Schroth method online. So you might be able to search for some videos with those specific techniques.
Thanks doc🙋🇦🇪
You're welcome.
It’s a great video, with regards to side plank. If it’s a right sided scoliosis do you suggest a right side plank. Also, should the exercises focus on curvature moving towards left for right sided scoliosis. Thank you.
Thanks, and you're welcome. Yes, you are trying to strength the weak side, but for strengthening in general, I would do both sides. Good luck.
Are these exercises suitable for kids as well? Thank you.
I have been watching your videos for several years now, thank you so much for your practical approach to exercise advice!
How can I make a one-time donation?
You're welcome, and thanks! You can donate through my website: www.askdoctorjo.com/ If you scroll down, you will see "Support Doctor Jo" on the right side of the page.
Hi. Dr. Jo, nice video. I have mild dextroscoliosis (thoracic spine) but not sure about the exact degrees since I was last checked 2015. I dont usually suffer from back pain, mostly just when I stand too long. Want to improve my back's condition and planning to visit a doc after the lockdown. In the meantime, can I do all this exercises in the video? Or is there something I need to avoid since mine curves to the right? I'm just kinda confused if I should do this exercises on both sides. Thank you and stay safe.
Im a lonely non talkative sedentary dude who's been dealing with scoliosis since a surprise tackle from the back in the years I played rugby
I dont know how bad it is but by right leg was starting to feel numb. Just one day of very slow and precise bridges and the numb went away.
Im gonna be back in some weeks, after Im able to do all exercises and stretches, and tell yall how it went. Thank you Jo :D
You're welcome.
@@AskDoctorJo 6 minutes answer from the channel's host? HOLY MOLY. You rock Jo! :D
😎
Hello I was wondering if you have any exercises for scoliosis for someone who is paralyzed from the waist down?
My chiropractor added some exercises after my daily stretches and I think it may be too much because the headaches have returned plus shoulder pain. It’s shocking how much these thing a make a difference. It was going so well and now I’m going back down. I’ll talk to him next time I see him and see what he says
Same, my physiotherapist gave me a list of exercises but i could never keep up with it for longer than a week because if i did all the exercises i would feel dizzy and get a headache. It would be hard for me to do anything for the rest of the day
More and more video please dr hello from Turkey
I have almost 700 :-) You can find them all at: czcams.com/users/askdoctorjo
@@AskDoctorJo my doughter has scoliosis.(degrees of 18)Our dr said that;not helpful phisical therapy.I am very sad.What do you think about this?I love you💖Do you know good example?
Physical therapy might help, and it's worth taking her to see a physical therapist to try.
@@AskDoctorJo I hope so.Thank you very much.loves from Turkey.
You're welcome. Good luck!
This exercise help me to improve my curve ang today i have 37 degree tysm.
You're welcome.
Hey doc. I had a spinal fusion 10 years ago and they never really gave me a consistent regimen to go by nor did they give me Pt. I'm 24 and I was very athletic post surgery but now I'm getting back in the grove any suggestions?
Is it okay to do the reverse plank when you're having a mild scoliosis?
What is the best sleeping position for one with scoliosis?
Nice! Any specific ones to stretch out the spine?
Thanks! Yes, I have several. You can find all my videos on my channel: czcams.com/users/askdoctorjo
Please help me doctor I have pain in the left side of my back . Tell me an exercise for just left side back pain in the muscles. I have tried lower back pain relief exercise but it doesn't help my left side back muscles pain. Tell me what to do
Hi, how can I reduce my back hump?
It made me feel consious to my body
should i do warmup before these exercise doctor?
What if you have knee pain? Are there exercises you can do that won't sit on your knees?
I really like your exercises but I have a pacemaker installed so I would like to know whether I can do all the exercises. And also I need to reduce my belly fat
Hello doctor Jo. I would like to ask if jumping rope and jog/running ok with scoliosis? Thank you for your reply.
I also have scoliosis and my physical therapist told me that jumping rope is fine! She often tells me to keep doing these types of exercises.
I subscribed! :3
Thanks!
i need help my scoliosis reached 16 and i did my exercises for 6 month i didnt do it every day but it became 13 and it stills 13 if i did those exercises how much time it need to get over my scoliosis plz answer me doctor jo
Nice job doc I'm from india and applied for study visa uk can you please tell me scoliosis affect my visa or not thanks in advance
These exercises working after surgery or not ?
Dr Can we get rid of hip dips?
Hi mam can you make a video on pectus excavatum
AskDocJo can I stilldo deadlift n squats? How often to do your exercises?
Unfortunately, I don't know since I can't evaluate you. You will need to ask your doctor. These exercises can be done 2-3 times a day.
Dr. Jo my question is what is the purple head support you use in the bridges? It looks like it would be helpful for my exercises.
It's a pillow called the Womfy, but it’s no longer available. I have reviewed another pillow I really like. Here's a link to that video: czcams.com/video/v-Nq8qm7RQk/video.html
Dr joe can you plz tell me which is the best short course after completing your pt degree ..which is probably helping patients with back ,neck,pain specific amd non specific both cases ..
I'm not sure I understand what you are asking. Like where is the best place to get a job?
Thank you for this. I dislike the most bird dog & squats as there really hard for me. I even do side effects lamks better..I guess anyway
Sorry doctor Joe has nothing to do with this topic . I getting so anoyed . Breathing with weight an lifting. physio specialist tell me to bring belly to spine when I have a gym instructor telling me to feel my diagram up with air an exspand which is better so confused ! An I really appreciate your time you put into your video teaching an educating us .
Thanks. Those are of two different things. Most likely the physio talking about bringing your belly to your spine is more about getting a good pelvic tilt to put your lower spine in a more neutral position, not as much about breathing. Diaphragmatic breathing is more about using your diaphragm to breathe (belly breathing) instead of breathing in expanding your chest.
hi doctor jo for some of the exercises such as the bridge,my scoliosis caused my left ribcage to be shifted, do you still think i could do these exercises
As long as you are cleared by your doctor to do stretches and exercises, they should be okay as long as they don't increase pain.
Is it okay to do other exercises such as abdominal and leg/ booty workouts if you have scoliosis? I've been told by some that it will do more harm than good for you to exercise, but I don't want to stop working out and lose all of the progress I've seen in my abs and legs...
Why should you stop? When you don't use heavy weight it's alright.
I have rightward curving of the midthoracic spine. Thoracic dextroscoliosis. How can I exercise my scolio?
Hi Doctor Jo,
I was looking on amazon at a ( Lower Back Stretcher with Magnetic Acupressure Points Multi-Level Lumbar Stretching device for Pain Relief ) you put it under your back and lay on it for 10 to 15 minutes it's a curved device. Is items like this any good for Scoliosis?
any scoliosis stuff for the neck ?
Are these good for thoracic postural scoliosis? Will these cure it?
You want to strengthen muscles to help pull your body into a healthy posture. As well as stretch the muscles you’re over using automatically when you’re in bad posture.
if i'm able to do these exercises with ease does that mean i can fix my curve?
I don't think but these exercises help a lot to fight the pains of scoliosis
Doctor please is these exercises safe for people with herniated disc??
How about for senior?
can you link all the items you’re using
Most of the equipment I use is in my product store through Amazon: www.amazon.com/shop/askdoctorjo (affiliate link).
Is it OK to do just one side?
Hello Dr. Sorry if I missed it in the video, but is the idea to do all 10 excersizes in a routine and in the order you did them? Or is it more about picking some that you like? Thank you :)
Either can be done. If some feel like they are helping more than others, just those can be done. Ideally, all of them might help, but they can be spread out throughout the day instead of doing them all at once.
AskDoctorJo Thank you for getting back so quickly :-) I’m doing research for my girlfriend who has scoliosis, I’m trying to motivate her. Thanks!
You're welcome! I hope you are able to get her motivated :-)