are you suffering from dextrose scoliosis which is a curvature of your thoracic spine
leaning to the right and concave side tightness and weakness on your left and
the lengthen and elongated weak right side of your thoracic spine hi my name is Annie and
welcome back to my channel and if a Lotus physical therapist in this video I'll be
demonstrating a lovely Pilates yoga physical therapy to strengthen your core your back and
overall posture to stretch the concave side and strengthen the concave side if you're new to my
Channel please subscribe to my channel ring the bell so you won't miss anything like and
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about the lattice yoga Physical Therapy health and wellness to be in life without back pain
you have stronger core and improved posture so get your mat ready and join me [Music] foreign
let's start in cross-legged position if you have difficulty sitting on your bottom you can
place pillows to help keep your back straight you want to make sure you maintain your spine
in neutral position and your core engage without slouching on your back most of my patients with
scoliosis have very tight hips as well with one side leaning so even in this position you might
find yourself already leaning on your right side so a lot of Mind Body awareness keep your core
engaged with breath work so in a cross-legged position pumps up elbows extended I'm going to
start reaching up to the heavens as you look up inhale through your nose you want to make
sure you really breathe in interlock your fingers with your index pointing to the ceiling and slowly
exhale lean to the right and open that concave left side and breathe out through your mouth
inhale back Center get as much air in and breathe out and lengthen
as you inhale go back Center exhale lean to the right
two more breathe it and breathe out to the right
last one my friends email and exhale to the right
now go back Center place your your hands to your side so with scoliosis you usually there's
rotation of your spine with Dex roll you're not just tilting your body to the left with the convex
side on your right you also have rotation of your spine to the left so you want to do the opposite
and do the rotation away so you're gonna slowly turn to the right place your left hand over your
right knee and turn your neck and head towards your right shoulder and placing my right hand
behind my hips I'm looking behind this beautiful scenery behind me while the trees it's raining
outside right now and take a deep breath feel the love the stretch of your neck as well and
your chest and then exhale back Center inhale turn to the right exhale back Center three more inhale
exhale I'm really trying my best to look behind my right shoulder
and really take a deep breath exhale back Center last one inhale
and exhale well done now we're going to position your legs in a mermaid position I'm placing my
left foot behind me with my knee down to the mat and my right foot in front of me keeping my hips
level pelvis try not to lean to the right keep your hips centered and just lift your heads up
Palms up again overhead to the ceiling interlock your fingers index pointing to the ceiling inhale
and then lean again to the right exhale you're going to find it a little bit more difficult with
the pelvis keeping that stable and you can find a lot of tightness on your left hip groin area
inhale exhale back Center three more feel that opening of your pelvis feels so good two more
last one inhale and exhale slowly place your hands one left one hand your left hand over
your right knee and twist and then my right hand behind me again I'm turning my head to
the right as I Breathe It and then Breathe Out Center four more twist to the right
and Center three more inhale exhale two more breathe in breathe out last one inhale
and exhale now we're going to slowly lift the back knee up and then lean place your right
hand on the side of the mat and then open to help you open that side and then exhale down to
the center I'm lowering my knee down at my left hand beside my left knee as I lean to the right
bending my right elbow leaning all the way through I'm opening my left knee out
to mobilize the tight left hip open and reach and then exhale down breathe in as
I open feel that hip opening feels so good exhale down two more inhale
exhale last one
and down and now we need to strengthen this right cut back side so we're gonna place your right hand
down to the mat brace yourself with your right knee and your right foot and you're going to lift
like a side lift like a side modified Plank and then reach over to open that con cave side on your
left as you breathe out so you're gonna inhale and open that rib cage open that hip and then exhale
and then all the way down we have four more reach lengthen and then strengthen
I'm really pushing my hand out it's doing that strengthening on your convex side
to open that concave and then the same time strengthening your right so you're doing
multitasking and really hitting three birds in one stone lengthen strengthen and core engagement
two more feels so good lift
and down two more lift reach and down last one
reach and we are progressing my friends this time I'm gonna stretch and lengthen and extend
my left leg so this time keeping my right knee level to your hip plant your hand to the
math making sure your bracelet fingers open and we're going to side plank and open so I'm lifting
lifting my hip up placing the pressure point on my head and then stretch that left side and slowly
lengthen and reach over side plank on your right inhale exhale down feels so good we have four more
reach breathe in open your rib cage exhale down core engage keeping your spine in neutral position
email exhale two more feels so good on your neck as well so I'm leaning my head down towards my
right side because your left side of your neck will be tight as well as to lengthen and stretch
and breathe out last one my friends inhale
lengthen feels so good on your body toes planted down to the mat your left foot
and exhale down well done now we'll do some rotation as I said the strong rotation to the
left that causes that Apex on your right so you want to rotate now to the right so as we lift
to the right and then slowly we're going to rotate down I'm going to place my left hand over under
under my left trunk rotation I'm looking down I'm going to feel some twisting on my thoracic
spine I say exhale inhale reach up placing my left hand behind my head and then looking up
elbow pointing to the heavens and then reach up as I slowly twist in towards my armpit and
then as I go up I'm gonna slowly place my left hand behind my head and look up open that area
holding that side plank and then twist in again trunk rotation exhale up placing my left hand
behind my head opening my left side the tightness of your rib cage on your left and then inhale down
breathe out as I open
inhale as I twist strong rotation in you're gonna be tired on your right side holding
that position last one my friends exhale and down that was a beautiful lengthening
and then strengthening on your right let's go to your hands and knees position
hands level to your shoulders knees level to your hips making sure your fingers are open
for support and do let's do some cabin camel round your shoulder to an angry cat exhale up
three more round your shoulder to the Anchor cut pelvic curl in chin tuck exhale look up
arch your back as you look up two more inhale around
exhale up last one my friends before we start engaging your core
exhale up now we'll do bird dog bird dog is one of the best way to strengthen your core and engage
your posterior chain muscles so as I extend my right leg level my foot level to my hip I'm
reaching with my left hand elbow straight breathe in and then breathe out back down again reach
and die keep your core Center and down breathe in breathe out two more
last one
and down you want to do it both sides so that you strengthen your both sides of your hips
and your shoulders at the same time your core you don't wanna just do one side on this one
three more reach down two more
this one
now we are going to do some planking so this is beginner grab the mat with your toes we're gonna
do bear plank you're going to lift your knees off the mat inhale exhale down and then shoulder
scapular so I'm lowering my chest down keeping my elbow straight so I'm mobilizing my upper back
so brace myself first pushing down to the mat and lift my knees off the mat inhale and then exit
down as I exit down I'm lowering my chest down keeping my elbow straight inhale press up then
pressing through my shoulder my scapular engage knees up exhale down and lower my chest down
with my elbow straight and lift your knees down exhale down two more and lift exhale down last one
and down okay my friends now we're gonna strengthen your hips by Bare plank
extend one leg back to Bear Plank and down and then we switch the other side very plank
this time my right knee straight Center and down two more extend bear Plank and down
bear plank extend your right down last step bear plank extend and down last one on your right
beautiful work so those are the exercises you can do to strengthen your core your upper
back without hurting your spine okay my friends we're cooling down now for a child pose you're
gonna lower your hips down extending your arms don't bring your chest down and take
a deep breath and hold this in three beautiful deep breaths with your forehead down to the mat
last deep breath in and now we're gonna open that concave side more by placing your right
both hands towards the right of the mat and child pose in this position to open your left side
and hold this in three deep breaths
nasty breathing and back to the center and we're gonna end the program with a lovely puppy pose
so puppy pose is different from Child pose You're Gonna Keep your hips up but this time you withdraw
both hands at the end of the mat and lowering your chest down targeting your thoracic spine as
you lower your head down keeping your buttocks off the mat off your heels and take three deep breaths
nasty breath in and that's it I'm hoping you enjoyed my lovely Pilates yoga physical
therapy to help your dextrose scoliosis or if you just have tight thoracic spine and
you can do this in both sides if you love this video you want to learn more about Pilates yoga
Physical Therapy health and wellness please subscribe to my channel ring the bell so you
won't miss anything every like you give to my channel you are supporting me if you have
any questions suggestions so good just leave a comment down below or if you need my help and
guidance I'll be reopening my back master class on January 2023 be part of my early birthday at
least for a first come first served basis if you need my guidance to support your spine
to have a stronger core improved posture and regain life without back pain if you want to
learn more about my thoracic spine exercises and other scoliosis video click here I have
a playlist that you can try always remember be safe be well and health through you bye