do you have weak thoracic spine that causes school uses on one side hi my name is annie
and welcome to my channel annie pilata's physical therapist join me for a gentle
thoracic flow targeting your curvature if your dextroscolosis reaches a curvature to the right or
level scoliosis which is a curvature to the left this is also good for anyone with an s curve or
reverse s curve which is called the thoracolumbar scoliosis so get your mat ready and join me
okay my friends i have a playlist you can also add after this program if you have
more energy and strength to follow along with pilates and yoga strengthening your core and
improving your posture so in this video is going to be a gentler yoga flow to help relieve tension
aches and pain on your thoracic spine and then slowly releasing all the way to your neck
let's start in a cross-legged position palms up slowly look up pulling your shoulders back
as you breathe in and then slowly tilt your chin up stretch your neck as much as you can
as you exhale go back to the center this video is also great to do at the end of the day
to relieve tension on your shoulders and your neck even for those who doesn't have scoliosis
and then exhale looking down all the way down to your chin tuck and then looking on your chest area
breathe in as you pull your shoulders back and then looking up gently and then exhale
looking down to your chest and then chin tuck as you breathe out last one pull your shoulders
shoulders back as you look up inhale and then exhale relax well then now slowly lift your
arms to your side palms up trying to pull your thumbs facing backward as you inhale look up again
and then exhale will start releasing the concave side so if your concave is on your left which
means you are dextroscoliosis which is a curvature to the right so i'm leaning to the right to open
my left as i lower my right hand palms up and then my left hand overhead reaching as i exhale
hold it there this is a gentle flow it's going to be a slow control movement
and then i'm slowly tilting my right ear touching my right shoulder to further stretch
inhale and exhale hold it there one more deep breath and then exhale back center
however if you're a level scoliosis which is a curvature to the left then let's lean to the left
and for those of you who are dextrous scoliosis which is a curvature to the right continue
to the right only so this is for those with level
inhale and exhale i'm leaning now my ear towards my left shoulder overhead
to the right hold that position i'm opening my right concave side
leaning towards the left curvature i say breathe in and breathe out
last one inhale and then exhale back center we have one more set to go as i said
if the extra scoliosis continue with the right now but for those with level continue with the left
so know what's your curvature making sure before you follow along with my program
always go towards your curvature which means you're trying to open the concave side
and then stretching that curve inhale exhale you it's like you're going against the curve
palms up again last one for those level school uses
this is a nice way to end your day inhale exhale
last deep breath so it's best to at least two deep breaths one position
because everything is slow and controlled now back center okay my friends now we're slowly
turning our body if you are right curvature guess what turn to the right open that the ribs
that's the hump on your right so you're trying to twist to the right and they might feel pressure
on the right rib lower ribs area if you have a re-pump over there and that area and then
i'm turning my head and my eye gaze behind my right shoulder inhale as i exhale go back center
now for those with leftover skull looses turn to the left but if your right curvature or the extra
skull you'll just continue to the right now for those with the left follow along with me
turn your head behind your shoulder as you breathe in and breathe out
one more deep breath palms up external rotate your shoulders
and then exhale back center as you breathe out one more sec slow and controlled movement turn to the
right and then i'm really trying my best to look best behind my right shoulder inhale and exhale
last deep breath and exhale back center now last set towards your left [Music] inhale
exhale last one
and exhale back down that was intense on the shoulder now clasp your fingers interlock
them slowly twist forward so i'm pushing it out feeling that tension on your shoulders slowly lift
overhead you can feel it on your wrists now if your texture scoliosis which is a curvature to the
right and you have tightness on your left ribs and left shoulder now slowly lean towards your right
feel the tension on your right and hold that into deep breaths
last one and then exhale back center now for those with lepros scoliosis which is called uses to the
left curvature lean to the left but for those who are right as i said continue with your right
inhale and exhale last deep breath and exhale
one more set my friends let's lean to the right slow and easy feel the gentle pull
on your left shoulder radiating to your left ribs as you breathe in and breathe out
take those deep breaths in expand your rib cage more and exhale back center last one on your left
inhale you can close your eyes so you can feel your mind body awareness exhale elastic breath in
and exhale back down that was lovely now we're gonna extend one leg i'm extending my left side if
you are right side curvature or dexter scoliosis we're going to try to open and try to lengthen
so even this position you might find yourself tilted and that's normal so try your best place
your right hand on your side to help you stabilize your body keeping that pelvis aligned your pelvic
rotation now slowly lift your left side and open keeping that right hand for support slowly open
that left side your concave lean towards your right curvature as you breathe in and breathe out
one more deep breath in as you exhale slowly go back center and now we're going to progress on
this side lean on your right elbow so it's really going to shift your body weight more opening your
left ribs so starting position of your hand is on your left hip and slowly overhead stretch and lean
to the right now my right ear is touching my right shoulder and then really overhead straight
overhead stretch as you breathe in
and breathe out
one more breath in and then exhale back center now let's hold this position
let's counteract it re-rotation so we're going to slowly thread it in underneath your right armpit
to open your right rib pump as you breathe in
as you breathe out slowly lift your hand fingers pointing to the ceiling
and look up to the ceiling as you exhale let's do one more time inhale trunk twist
and then exhale up looking up to the ceiling now gently press your head up to sitting position and
let's switch to the other side if your right side that's your continue again on the right as you
follow along with me but if you're left sided it reaches level scoliosis now follow along with me
right knee straight this time place your left hand on your side for so forth to slowly open
your right concave side now slowly lean on your left side overhead reach take a deep breath
inhale and exhale now slowly go back to the side as you breathe in and reach [Music] inhale
and slowly exhale back down to your side sitting up feel that ribs and your pelvis alignment and
now we're going to progress by lowering your elbows down bend and slowly open up from your
side reach and hold that position feel your right side concave side that's really tight to open up
inhale and exhale take those beautiful breath in get those oxygen flowing
as you breathe in and breathe out
now slowly place your hand on your right hip to rest and then go up again one more set
overhead reach [Music] great way to end your day to release your tension off your ribs
your shoulders and neck now slowly place your hand pointing to the ceiling looking up follow
your fingertips as you inhale thread it in towards your left armpit as you breathe out
inhale up again pointing to the ceiling
and exhale back
okay my friends let's go to your hands and knees position we are cooling down now ending our day
lovely and feels so good to our body hands and knees level to your shoulder and gently do a
rocking motion in circles feeling the release on your shoulders and your hips inhale and exhale
now slowly do reverse now i'm doing from left to right circles taking deep breaths
one more deep breath in now slowly place your hands both hands at the edge of the mat
if you are having dextrose scoliosis which is curvature in your right slowly place your hands
on your right to open your left concave side and then slowly go down to a child pose to stretch and
then reaching your forehead to the mat and your chest if you can feel so good to open that side
and if you don't know your curvature please
watch a video on my previous videos you can check out on how to do a self assessment
inhale and then exhale go up [Music] and then for those with level scoliosis which is a curvature
to the left let's turn our body both hands on the left side and then slowly go down to a child pose
to open your right side and then try to place your forehead towards the mat inhale and exhale [Music]
last deep breath in and that's it i'm hoping you enjoyed this lovely short yoga flow for anyone
with scoliosis if you love this video you want to learn more about pilates and yoga physical
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always remember be safe be well and healthy you'll see in my next video bye namaste