ScolioSe is a curvature on the spine. Most cases of scoliosis develop shortly before reaching puberty. In such cases, the cause is not known. However, certain diseases such as cerebral paralysis or muscle dystrophy can also cause scoliosis on any stage of life.
Most of the time, scoliosis is light and does not require any type of treatment. People can live comfortably with these soft cases. However, moderate and severe cases may require treatment with a back or surgery strap. Serious cases may even cause respiratory problems due to the compression of the lungs and chest.
People living with scoliosis can feel back pain and fatigue. If you suffer from pain caused by scoliosis, the following exercises can help you improve your spine positioning. These exercises will help strengthen your central muscles and improve your general posture, reducing pain and tiredness.
Best Exercises For Weight Loss Fast - Best Exercises for Scoliosis
1. Pelvic roofs
This exercise will help strengthen the muscles at the bottom of the back:
Step 1: Lie back on the floor or an exercise mat.
Step 2: Activate the nucleus and butt muscles to flatten your back on the floor, tilting your pelvis slightly forward.
Step 3: Keep the position for five seconds.
You can repeat this exercise ten times twice a day to continue building the lower back muscles.
2. Seat rotation stretch
The seat rotation stretch can help improve your flexibility, which, among other benefits, can reduce part of the back pain you can Being experimenting:
Step 1: Sit on the floor or an exercise rug.
Step 2: Cross the right leg on the left. Place the right leg sole on the floor.
Step 3: Place the right arm behind you as support.
Step 4: Twist your torso towards the right leg.
Step 5: Extend the left arm so that the elbow presses against the knee, deepening the elongation.
Step 6: Look over the right shoulder to further deepen the stretch.
Step 7: Hold the time that recommended by a personal trainer, physiotherapist or medical.
for symmetrical exercise, repeat this stretch again on the other side.
3. Cat / cow
Another excerpt to promote flexibility throughout your body is cat / cow exercise. This exercise can also be known as stretch cat / camel:
Step 1: Stay in your hands and knees. Your wrists should be aligned with your shoulders and your knees must agree with your hips.
Step 2: Rooms your back until you feel a stretch at the bottom of your back, activating your nucleus. This is the position of the "cat".
Step 3: Lift your breast and coccyx. Look as she arches her back and stretching her abdomen. This is the "cow" or "camel" position.
You can repeat this elongation ten times twice a day.
4. Poultry dog
This next exercise increases your central strength. The stabilization of the nucleus can improve the symmetry of your posture as well as your strength.
Step 1: Stay in your hands and knees. Make sure your wrists are aligned with your shoulders and your hips and knees are in line.
Step 2: Lift the right arm to the shoulder level directly on the facade.
Step 3: Lift the left leg directly behind you to the hip level.
Step 4: Hold this position for the amount of time recommended by a coach or doctor. Make sure you do not arch or drive your back.
Now you can repeat the exercise on the other side.
5. Plank
The board is a simple but effective exercise to strengthen your core. There are four different "levels" of plank that you can run:
Level 1: knees and elbows
Step 1: Lie in the stomach.
Step 2: Lift your torso resting on your elbows. Make sure your shoulders and elbows are in line. Your forearms must be totally on the floor in front of you, parallel with each other, with your elbow at about 90 degrees.
Step 1: Enter your hands and knees.
Step 2: Extend your legs behind you with fingers flexed.
Step 3: Make sure your body is in a line of shoulders to fingers.
Step 4: Hold as long as possible as long as your personal trainer or physiotherapist recommends.
6. Kettlebell Mala Deadlift
This final exercise is designed to increase the force of the convex side of the spine, which can help mitigate some of your back. While the other described exercises required only the room to run them, this exercise requires the property of a Kettlebell weight.
Step 1: Choose a kettlebell weight you can get up with one hand.
Step 2: Raise directly with hip width feet.
Step 3: Place the kettlebell from the outside of your right foot.
Step 4: Hinge on the hips, folding your knees, keeping your spine straight.
Step 5: Take kettlebell. Get up with a neutral spine to get it.
Repeat this exercise as indicated.
As with scoliosis should consult your doctor before attempting exercises. As each case of scoliosis is different, there may be certain exercises that specific people should avoid. These same exercises can be good for other people with scoliosis.
If an exercise is painful, stop immediately and let your doctor know.
