أفضل 10 تمارين لعلاج الجنف وفوائدها

Living with scoliosis (spinal cord crack) can be quite difficult and painful. It is a type of disorder in which the spinal cord become bend and turns in the other direction. Person suffering from scoliosis looks like the letters ‘S’ and ‘C’ of English. Scoliosis is also known as ‘spine curvature’ or ‘lateral laterality’, but there is no need to panic. There are many non-surgical measures to fix this. According to many orthopedic surgeons, the effective way to treat scoliosis is to regular exercise and stay active. You can also do spinal exercise by resorting to the wall. So, today we are talking about some of these types and benefits of exercises for scoliosis in this article.

Why Exercise Is Necessary for Scoliosis?

يمارس is the most effective means to straighten the physical posture. When it comes to scoliosis, it is very important to be careful about exercise, because any wrong exercise can increase your discomfort. However, Breathing exercises are performed for scoliosis, but it gives temporary relief.

This is not the exact way to overcome the spine curvature. Yoga postures that work on muscle balance can also not be called an effective remedy for scoliosis. Scoliosis bracing is also a temporary solution, because when you stop wearing brace, the spinal cord again gets into a curved state. To get rid of scoliosis, you can prefer different types of exercises mentioned in this article, as it give you several benefits. But consult an orthopedic doctor once before doing them.

Types and Benefits of Scoliosis Exercises.

الأنواع.

• Inventory workout to train brain and muscles.
• Anti-Scoliosis Posture.
• Mirror image exercise for balancing curvature.
• Breathing Mechanics and Functions.

فوائد.

• Reduce the curvature of the spine.
• Improves coordination between brain and muscle.
• Prevent scoliosis from growing.
• Stabilizes and reduces the current curvature.
• Reduces the requirement of surgery and bracing.

Scoliosis Exercise Equipment.

Foam Roller – Foam rollers not only relieve pain, but also enhance physical capacity. It plays an vital role during core exercise.

قصص ذات صلة

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Stability Ball – Stability ball provides support and stability to your waist. It also strengthens the abdominal muscles.

Training Mat – It is soft wedge mats that provide extra support when there is more curvature in the spinal cord.

Bosu Balance Trainer – This is basically a dome shaped balance trainer, which helps to strengthen the back muscles.

Scolismart Activity Suit – This is a useful and effective suit that you can wear during daily work. It helps to maintaining proper physical posture and reduce the curvature of the spine.

Best Scoliosis Exercise.

Bird Dog Stretching.

It is a form of scoliosis exercise, which requires a gym ball to do so. This exercise is a very beneficial exercise for beginners, as it reduces the fear of injury. It helps you to make the right posture of the body. Follow the steps below for the benefit of this scoliosis exercise.

Target.

• Hamstrings (veins backwards in the upper leg).
• Glutes (veins towards the hips).
• Shoulders.
• Lats (muscles of the upper body).
• Lower part of the back.
• العضلة ثلاثية الرؤوس.
• Quad (muscles of thighs).

الخطوة 1.

Take a gym ball and lie down on your belly on the ball. Now handle the body with the fingers of your toes.

الخطوة الثانية.

Raise your left foot and right hand up. Stay at this stage for three seconds.

الخطوة 3.

Now place your left foot and right hand down and lift the right foot and left hand up for three seconds.

Repeat this process 10 times.

Duration – 7 minutes.

*Caution.  At the initial level stabilize your body thoroughly on the gym ball so that you can avoid falling and getting injured.

Pilates Exercise.

Pilates are a type of scoliosis exercise, which works on the right posture, flexibility and balance of the spinal cord. You can lie down or stand by the wall. This exercise increases the resistance strength of the patient. Here we are telling how it is done.

Target.

• أوتار الركبة.
• Glutes.
• Lats.
• Lower part of the back.

الخطوة 1.

At first lie down straight and bend your knees.

الخطوة الثانية.

Place a gym ball between your knees.

الخطوة 3.

Keep both hands down in their direction.

الخطوة الرابعة.

Gradually put pressure on the hips to lift the middle part of the body.

الخطوة 5.

Stay at this stage for three seconds. Then bring the body to an early stage.

Do this process 10 times.

Duration – 10 minutes.

*Caution. Move to the front steps by bringing the back into bow shape before lying down for exercise.

Triceps Raise.

This exercise helps the muscles to work well. Free vets are the best to do this exercise, but you can also use the machine. Find out how to do this exercise below.

Target.

• العضلة ثلاثية الرؤوس.
• Lats.
• Lower waist.

الخطوة 1.

Sit on the gym ball by making a distance between the legs.

الخطوة الثانية.

Hold the load with your right hand and lift it up to the top of your head.

الخطوة 3.

Thereafter, hold your right hand with the left hand.

الخطوة الرابعة.

Tilt your right elbow and move the wrist down.

الخطوة 5.

Then move the right wrist from the bottom to the top.

Repeat this process 10 times.

Then do this process with the left hand also.

Duration – 12 minutes.

*Caution. Breathe while turning the elbow and exhale while straightening. Continue such process of breathing and quitting.

Hip Roll & Bridge.

Hip roll and bridge is a form of scoliosis exercise, which is considered to be very effective fo

r the spinal cord. This exercise affects the hip more. Follow the steps below for the benefit of this scoliosis exercise.

Target.

• أوتار الركبة.
• Glutes.
• Lower part of the back.
• Upper part of the back.
• Middle part of the back.
• Quad.

الخطوة 1.

Lie down on the waist force and keep the neck straight.

الخطوة الثانية.

Spread both hands away from the body and keep it straight.

الخطوة 3.

Now lift the legs up and bend with the knees.

الخطوة الرابعة.

Thereafter, move the hip to the right and left.

Repeat this process 20 times.

Duration – 7 minutes.

*Caution. Stop exercising if you experience pain.

لوح خشبي.

There are many ways to do plank exercise. This exercise strengthen the core muscles. Plank exercise is quite simple in the early stages. It gives more attention to the toes and the elbows. Here, we are telling how to do this exercise.

Target.

• Abs.
• Shoulder.
• Upper, lower and middle part of the back.
• Quad.
• أوتار الركبة.
• العضلة ذات الرأسين.

الخطوة 1.

Lift the neck, bend the elbow and straighten the body by resorting to the toes, keep in mind that the whole body will remain in the air except the elbow and toe fingers.

الخطوة الثانية.

Now shrink your abdominal muscles a little and stay in the same state for five seconds.

الخطوة 3.

Relax the muscles and breathe inside and out.

Do this process 10 times.

Duration – 10 minutes.

*Caution. Avoid to bend your knees during this process.

Spine Release.

It is an excellent exercise to improve physical posture and spine curvature. Follow the steps below for the benefit of this scoliosis exercise.

Target.

• Upper and lower part of the back.
• أوتار الركبة.
• Glutes.

الخطوة 1.

Bend your knees by lying on the waist. Your thighs should be right angled to the pins and the hands should remain straight.

الخطوة الثانية.

Bend your legs and waist to the right, while the upper part of the body, neck and hand should remain stable.

الخطوة 3.

After being in the same state for five seconds, come back to the initial stage.

الخطوة الرابعة.

Do this process in the opposite direction also.

Repeat this process ten times.

Duration – 10 minutes.

*Caution. Do not bend the body too long.

Scoliosis Exercises Yoga.

Cat Pose.

This is an effective practice of strengthening and relaxing the spinal cord. It is fruitful to reduce back pain.

Target.

• Upper and lower part of the back.
• Glutes.

الخطوة 1.

Take recourse to the trunk, palms and come to the cat position.

الخطوة الثانية.

Look at the roof while breathing and press the lower back downwards. The stretch should feel up to your lower back.

الخطوة 3.

Now exhale and move the waist upwards. Also bend the head down and look at the navel.

Repeat this process.

Duration – 8 minutes.

*Caution. Gently inhale and exhale the breath during this exercise.

Vrikshasana.

This is an effective yoga that helps to maintain the balance of the body. Follow the steps below for the benefit of this scoliosis exercise.

Target.

• Upper and lower part of the back.
• العضلة ذات الرأسين.
• العضلة ثلاثية الرؤوس.
• Quad.

الخطوة 1.

Stand upright and take the hands up and joint the palms. Arms must be adjacent to the ears.

الخطوة الثانية.

Lift the right foot and place the soles on the upper part of the left thigh.

الخطوة 3.

Direction of the toes must be downwards.

الخطوة الرابعة.

Maintain the balance of the body at this stage for one minute.

الخطوة 5.

Now, gradually, come to normal condition. Then do the same process from the other side also.

Repeat this process for five times.

Duration – 15 minutes.

*Caution. If you are practice this for the first time, you can resort to something else to create a balance.

Scoliosis Breathing Exercise.

The breathing exercise helps in the smooth running of blood circulation. Such types of exercises are gives you several benefits in Scoliosis.

Target.

• Upper and lower part of the back.

الخطوة 1.

Lie down on the back on a mat and relax your shoulders.

الخطوة الثانية.

Keep your fingers on the chest and breathe gently. Repeat this action 10 times.

الخطوة 3.

Thereafter, bend your knees and lift your feet.

الخطوة الرابعة.

Make your feet up and down. Do not shake the attention, the rest of the foot should move. Repeat this process 10 times.

الخطوة 5.

Then lie down on the right or left side and place the pillows under the waist.

Step 6.

Now breathe inside and out. Do this process 10 times.

Step 7.

Lay down on the back, bend the knees and the feet should be adjacent to the ground.

Step 8.

Now breathe inside and out. Do this process 10 times.

Duration – 20 minutes.

*Caution. Do this exercise comfortably without haste.

Schroth Method.

This method is very beneficial in many ways for the body.

Target.

Upper and lower part of the back.

الخطوة 1.

Lay on the waist force straight to the ground.

الخطوة الثانية.

Lift your left foot for three seconds and come back to normal state. Do this process 10 times.

الخطوة 3.

Now stand under a rod and hold it with hands. Keep in mind that the height of the rod must be that much through which you can easily catch it and keep the feet adjacent to the ground.

الخطوة الرابعة.

Now feel the stretch in the body by dragging the body downwards and count up to 10.

الخطوة 5.

Now the height of the bar is so that you can come to the seating stage and count up to 10 in this state.

Repeat this process three times.

Duration – 25 minutes.

*Caution. Take the help of the trainer to do this exercise.

These were 10 effective scoliosis exercises that will help to heal your body posture. We are also talking about some games, which can help to relief the problem of scoliosis.

Sports for Scoliosis.

• ركوب الدراجات.
• Strength Training.

Scoliosis Exercises for Elderly.

The scoliosis exercises for elderly are in the following:

• Pelvic tilt.
• Bird dog stretching.
• Cat/Cow Pose.
• Sitting Rotation Stretch.

Lower Back Scoliosis Exercises.

The lower back scoliosis exercises are:

• Pelvic tilt.
• Cat-camel pose.
• Leg and arm raises.
• Latissimus dorsi stretch.
• Bird dog stretch.
• Abdominal press.

Early Stage of Scholismart.

The first stage of Scolismart is a five-day treatment, which helps to start the complicated neuromuscular retraining. This process also includes home remedies. Physical development is also assessed. Such treatment includes the following procedures;

Genetic Ricks Assessment – Saliva samples are taken to find the possibility of scoliosis.

Neurotransmitter Tests – Hormone imbalances are detected, which cause incorrect contact between brain muscles.

Home Muscle Training Programme – Inventory Exercise Programme.

Nutrition Tests and Help – Supplements are given to correct hormonal imbalance.

*Caution. Before doing any scoliosis exercise, get your test done thoroughly and practice under the guidance of a trainer. Regular exercise will give you several positive health benefits. So, start practicing these exercises by consulting the doctor today.

Scoliosis Exercises To Avoid.

The scoliosis exercises to avoid are as follows:

• Twisting exercise.
• Torso extensions like gymnastics, backbends etc.
• سباحة.
• Horse riding.
• Playing football.
• Squats.
• تمارين الاندفاع.

الأسئلة الشائعة.

الخلاصة.

Scoliosis is a serious problem and if you want to get rid of it without surgery, then the types of exercises mentioned in this article can start with the advice of the doctor because it give you several benefits. It would be good for you to do all these exercise under the supervision of a trainer.

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