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Top 10 Exercises for Scoliosis And Their Benefits

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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?

Exercise 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.


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


  • 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.

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.


  • Hamstrings (veins backwards in the upper leg).
  • Glutes (veins towards the hips).
  • Shoulders.
  • Lats (muscles of the upper body).
  • Lower part of the back.
  • Triceps.
  • Quad (muscles of thighs).
bird dog stretching
Bird Dog Stretching

Step 1.

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

Step 2.

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

Step 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.

Read Now: Functional Training Exercises: Benefits, Types and Precautions

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.

Pilates Exercise
Pilates Exercise


  • Hamstrings.
  • Glutes.
  • Lats.
  • Lower part of the back.

Step 1.

At first lie down straight and bend your knees.

Step 2.

Place a gym ball between your knees.

Step 3.

Keep both hands down in their direction.

Step 4.

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

Step 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.

Read Now: High Intensity Interval Training Workout with Benefits and Types

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.


  • Triceps.
  • Lats.
  • Lower waist.

Step 1.

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

Step 2.

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

Step 3.

Thereafter, hold your right hand with the left hand.

Step 4.

Tilt your right elbow and move the wrist down.

Step 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.

Read Now: How Many Days to Workout to Stay Fit

Hip Roll & Bridge.

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

hip roll and bridge
Hip Roll & Bridge

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


  • Hamstrings.
  • Glutes.
  • Lower part of the back.
  • Upper part of the back.
  • Middle part of the back.
  • Quad.

Step 1.

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

Step 2.

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

Step 3.

Now lift the legs up and bend with the knees.

Step 4.

Thereafter, move the hip to the right and left.

Repeat this process 20 times.

Duration – 7 minutes.

*Caution. Stop exercising if you experience pain.

Read Now: Tabata Workout Training and Its Health Benefits


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.

plank exercise


  • Abs.
  • Shoulder.
  • Upper, lower and middle part of the back.
  • Quad.
  • Hamstrings.
  • Biceps.

Step 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.

Step 2.

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

Step 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.

Read Now: Top 6 Crunches Exercise For Solid Six Pack Abs

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.

Spine Release
Spine Release


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

Step 1.

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

Step 2.

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

Step 3.

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

Step 4.

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.

Cat Pose Scoliosis Exercises
Cat Pose


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

Step 1.

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

Step 2.

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

Step 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.

Read Now: Progressive Resistance Strength Training


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.

Vrikshasana Scoliosis Exercises


  • Upper and lower part of the back.
  • Biceps.
  • Triceps.
  • Quad.

Step 1.

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

Step 2.

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

Step 3.

Direction of the toes must be downwards.

Step 4.

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

Step 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.

Read Now: Top 8 Warm Up Exercise with Advantages

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.

Step 2 Scoliosis Exercises


  • Upper and lower part of the back.

Step 1.

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

Step 2.

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

Step 3.

Thereafter, bend your knees and lift your feet.

Step 4.

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

Step 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.

Read Now: What is Hindu Squat: Advantages, Steps and Precautions

Schroth Method.

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

schroth Scoliosis Exercises
Schroth Method


Upper and lower part of the back.

Step 1.

Lay on the waist force straight to the ground.

Step 2.

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

Step 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.

Step 4.

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

Step 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.

  • Cycling.
  • 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.
  • Swimming.
  • Horse riding.
  • Playing football.
  • Squats.
  • Lunges.

Frequently Asked Questions.

1. Does cold weather affect scoliosis pain?

Yes, cold weather can increase the pain of scoliosis. So, wear warm clothes and try to stay in a warm place. Also consume dry fruit and non veg as it helps to keep you warm and give you more energy and also prevent from cold.

2. What is infantile scoliosis?

If children under 5 years of age are affected by scoliosis, it is called infantile scoliosis.

3. Is walking good for scoliosis?

Yes, walking is beneficial for scoliosis, as it regulate your blood flow and keeps you active and healthy. However, you must wear a scolismart activity suit during walking.

4. Is swimming okay for scoliosis?

Yes, swimming is an effective types of exercises for scoliosis, as it increase your physical stamina and improve strength, flexibility along with several other health benefits.

5. How do I want to sleep in the state of scoliosis?

Consult your doctor on which sleeping posture will right for you.

Bottom Line.

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.

+4 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. The Truth About Back Cracking and Grinding;
  2. Hamstring Muscles Anatomy, Injuries, and Training;
  3. 9 Things You Should Know About Your Glutes;
  4. 10 Ways to Stretch and Strengthen Your Lats;




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