hey everybody it's Doctor Jo and my bumble bear, and today we're going to show you
my ten best stretches for scoliosis so let's get started.
so these are just general stretches for
scoliosis. they're more for like a postural scoliosis or if the scoliosis
has happened over time. if this scoliosis is something you've always had these
might not quite work for you. so the first one is just going to be a stretch
where you're going to take one arm and bring it up over your head and then take
the other one and kind of push it down this way. so you're just going to stretch
over this way and you should feel a nice stretch through here. so since this is a
full stretch you're going to hold it for 30 second.s you're gonna do it three
times, but I would say go ahead and then switch and stretch the other side as
well. so I like to alternate back and forth just to give the other side a
break. if you've got like an S curve or C curve, you might want to just stretch the
side that's tight, but you're gonna have to ask your doctor or physical therapist.
I can't tell you without being able to evaluate you. so 30-second stretches on
each side and then three times each. so then the next one is going to be kind of
a stretch slash exercise together. just to kind of get that whole spine moving.
so you're going to start with your arms up, and then as you bring your arms down
you're gonna rotate to one side. so as I come down I'm going to rotate and then
come back up. bring my arms up and then rotate and come down to the other side.
so this is really just kind of stretching that spine out. getting some
movement in there, getting those tight muscles loosened up a little bit. so I
would probably just start off with five on each side, total of ten, doing these a
couple of times a day and then working up from there. but again these all depend
on how severe your scoliosis is, what kind of curve you have, and these
are all questions that I can't answer. you'll have to ask your doctor or
physical therapist and then you can progress from there. so then the next one
and the chair is just going to be a chair roll down. so this is just really
going to stretch your back into flexion. this a really nice stretch I usually
kind of open up my feet a little bit so I can get my hands down in,
but all you're doing is just kind of curling your back down into a stretch. if
you watch some of my other videos I always talk about keeping the back not
curved, but for this one you want to get that stretch with that curve. so really
kind of roll down and just hold that stretch for about 10 to 15 seconds and
then roll or curl nice and slow back up. you can take a
little break in between and then roll back down and do that about five times
for 10 to 15 seconds. so the next ones are going to be down on the floor. so I'm
on the floor. if you're not able to get on the floor, you can do these on your
couch or your bed. it might just be a little bit tougher because it's gonna be
a slightly uneven surface, but if you have a hard time getting on the floor,
don't get on the floor and then not be able to get back up. you can try them on
your bed. so the next one is going to be a cat dog, or some people call it cat cow,
but all you're gonna do is come up arching your back and tucking your chin
in. that's gonna be the cat part and for this maybe just like a 5 to 10 second
stretch and then you're gonna drop it down into the dog where you're dropping
your back and then bringing your head up. so then it's almost like a saddle back.
so then again just a 5 10-second hold and then come back up. and so you can
alternate back and forth three to five times. so really just get a nice stretch
in the back. it shouldn't be painful it should be maybe some uncomfortable
stretching but there shouldn't be any pain. so then the next one I just call it
dog wagging the tail. it might have a technical term, but that's the one I
use. and so with this one it's a little bit harder because you really need to
kind of work your hips a little bit. so it's almost like when a dog is happy to
see you and they're just wagging their tail and their butts kind of go with it.
and so you're gonna bring your hip over almost like you're just trying to look
to make sure you don't have anything on your pants, and so you're going to
stretch this way two to three seconds, pause. it doesn't have to be a lot of
pause, and then you're just going to switch back the other way. so you're just
kind of twisting that body almost into a C as you come in. little pause and
coming back that way into a stretch. so again just that two to three second hold.
maybe this one do about five on each side just to kind of really get
everything stretched in there. so then the next one is just going to be a
prayer stretch or the Child's Pose. again if you have some trouble with your knees,
you might not be able to sit quite like this, but you're just gonna bring your
arms out in front of you. so you can either do it this way start with your
arms out in front of you and then kind of bring your bottom back to your heels.
so if you can only come to here that's okay, or if you have good flexibility in
your hips and your knees you can start this way and then push out into the
stretch here. so this one is just a really nice way to relax I like to hold
this one for a good 30 second stretch, nice, and just let your whole body relax.
so it's kind of stretching out your hips your knees your back and your shoulders.
you should feel it everywhere in there and then come back up doing that
30-second hold three times each. then you can also take that prayer stretch and go
to the each side. so kind of going on an angle now. so instead of coming straight
down, this time maybe I'm going to start here on this side and then come back. and
then so that's going to get a nice stretch on that outer arm there so the
other side away from the camera is getting this stretch. so again holding that
for 30 seconds, then you can come up. so you can start up or you can just then
slide over like that, and I should feel a nice stretch over through here. so if
you've got that scoliosis and that tightness on that side this is a great
stretch just to kind of work everything out and it feels really really really
good. so then the next one you're just going to kind of roll over, put your feet
all the way out in front of you we call this long sitting in therapy. and so this
is another one where if you've seen me show you a hamstring stretch I usually
say keep your back straight and bend forward to stretch your hamstrings. this
is different this is you are wanting to get that back stretch, so you're just
gonna kind of curl down. this is kind of like when you were in the chair that we
did earlier but now you just want to roll everything out. so I'm just gonna
kind of almost slump down and roll. you can touch your toes if you
can. if you can't get quite that far that's okay, but this time I do want to
curl my back because I'm not stretching the hamstring that I'm stretching out my
back. and so again just kind of holding that stretch for about 30 seconds and
then slowly curling back up and doing that three times. so then we're gonna go
into this is really a QL or quadratus lumborum stretch. the QL stretch. this
one's a little bit intense, so if you have a lot of tightness in there, this
one might be one you want to work up to and not try right away, but you're just
going to kind of lie on your side and give it as much of a straight line as
you can. and the goal for this one is you want to keep your hips down and then
you're gonna push your upper body up like this. so I'm keeping those hips down
and I'm getting a stretch right in through here. so the same kind of thing,
the higher up I go the more of a stretch I get. so you might be getting a stretch
even if you're just right here coming up, but keeping those hips down. so it's not
a side plank. this is a stretch. and if you want that big stretch come on up
that way you'll get that nice stretch through there. so again if you've got a
specific curve one way or the other you might want to just do that one side or
the other that's the tightest. and so the last stretch is going to be
with a Swiss ball. Boing. so with the Swiss ball, or a therapy ball, stability ball,
people call it a bunch of different things. this one you're just going to
kind of lie over it on your side. so if this side is my tight side, then I want
to put it the furthest away and then I'm just gonna kind of lean over and take my
arm and just kind of stretch it. so again if you've got really tight and a lot of
tightness on this side, you might only be able to go to here. just try and reach
your arm up and over. if the Swiss ball is too much you can do
this on a foam roller and then you can put your legs all the way out. so like if
you have some knee issues you don't have to bend on your knees, and you can even
put this on like a countertop or tabletop and stand next to it and just
kind of lean over. but the further you can take that arm over, the more of
a stretch you'll get through that side there. so again this one's probably a 30
second stretch. if you can hold it if it's a lot you can do a 10 to 15 stretch
second stretch, and then just do it a little bit more. so there you have it.
those are my ten best stretches for scoliosis. so if you'd like to help
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subscribe by clicking down there. and remember, beee safe, have fun, and I hope you feel
better soon.