What is scoliosis?

Scoliosis is a sideways (lateral) curvature of the spine. It is known to appear with the growth spurt that occurs just before puberty. Causes can be congenital, neuromuscular, syndrome-related, or idiopathic. A majority of scoliosis cases are idiopathic. About 3% of adolescents have scoliosis. (1)

Signs and Symptoms of Scoliosis

On their website, the American Association of Neurological Surgeons lists the following signs and symptoms of scoliosis:

• shoulders are uneven – one or both shoulder blades may stick out.
• Head is not centered directly above the pelvis
• one or both hips are raised or unusually high
• Ribs are at different heights
• Waist is uneven
• the appearance or texture of the skin overlying the spine changes (dimples, hairy patches, color abnormalities
• the entire body leans to one side. (2)

Stretching and scoliosis

There is limited research available on the benefits of stretching for scoliosis, but from what has been done so far, stretching can help people with this condition. For example, a single case study with a woman with scoliosis who practiced yoga for over thirty-five years shows stable, progressive improvement in her posture, and decreased spinal curvature. (4)

Six Stretches for Scoliosis

As a yoga instructor, I always try to incorporate the three different ways the spine moves when leading a class. The following posture sequence is based on this concept.

**Note: Before beginning with these or any exercises for scoliosis, check in with your healthcare provider first. If you experience any pain, stop exercising at once and rest. Regular use of these stretches can help minimize abnormal spinal issues such as those associated with scoliosis.

Forward Bend

1. Stand with feet hip-width apart, hands on hips, with a folding chair or stool directly in front of you.
2. Inhale and bend your knees slightly. Exhale, and with knees still bent, fold forward and place your hands on the seat of the chair or stool. Keep your eyes on your hands. This can be enough, so stay here and breathe deeply – 3-4 second inhales and exhales.
3. If it feels OK, exhale and try straightening out one knee, then inhale and straighten the other, alternating back and forth in time with the breath. If there is no discomfort, try straightening both knees at the same time and slow down the breath.
4. If you are more flexible, inhale, and try bending your knees, then exhale and release your hands to your shins. Your eyes are now focused on the floor in front of your feet. Repeat as above, straightening out one knee at a time with the breath.
5. When you are ready to stand, inhale and bend both knees, letting your chin drop to your chest. Exhale and slowly stand, as best you can stacking one vertebrae on top of the other.

Side Bend

1. Stand with feet hip-width apart, hands by your side. Inhale and lift the right arm out to the side, sweeping it up to vertical so your fingers point to the ceiling. Exhale and turn your palm to face left.
2. Inhale and slowly shift the hips to the right. Exhale and let the right arm reach over your head to the left side of the room – as best you can, keep the arm straight and over the ear. Let your left hand slide down the left thigh a bit, your eyes are looking forward. Take three deep breaths, coming back to standing on the exhale of the last breath, right hand by your side.
3. Repeat on the opposite side.

Standing Twist

1. Inhale, place your hands on your hips and bend both knees. On the exhale, step the right foot back – keeping it in line with the right hip. You can turn your right heel down into the floor, the toes will fan a bit to the right.
2. Inhale the right arm out in front of you, parallel to the floor, palm facing center, thumb pointing to the ceiling. Exhale your left arm out to the left side of the body, palm facing forward, thumb pointing to the ceiling.
3. On your next inhale, eyes stay forward as you anchor into the right heel let the left shoulder open into the twist.  On the exhale, if it feels ok, let the head turn left into the twist. When you’ve met resistance, back off the effort a bit and remember to breathe, holding for 3-4 breaths.
4. Repeat on the opposite side.

Superman Pose

(Note: if you are experiencing severe low back pain, do not do this exercise)

1. Lying on your belly, arms extended, palms on the floor, legs long, eyes looking at the floor right under you so the neck is long (i.e. don’t tilt the neck and look at your hands). Inhale and lift your right arm and left leg a few inches off of the floor. On the exhale, try and reach your right fingers and left toes away from each other a bit, lengthening. Hold this on the next inhale, try to relax your shoulders, and lift the navel away from the floor on the exhale. One more inhale,  lengthen fingers and toes away from each other, keep lifting navel off of the floor. On the exhale, slowly release.
2. Switch sides – left hand, right toes lift on the inhale. Lengthen into the exhale and check to make sure your navel is lifted. Hold for two more breaths, releasing slowly, with control.
3. Repeat three times on each side.

Cat/Cow Pose

1. Begin kneeling on the floor with your knees directly under hips, hands are directly under the shoulders (Table Pose), eyes are looking between the thumbs. Navel is lifting slightly away from the floor, shoulders and relaxed away from the ears.
2. On the next inhale, lift the gaze to the horizon (wall in front of you), anchor into your palms and fingertips, and try to pull the collar bones forward and up just a bit.
3. On the exhale, round your spine and let your chin drop to your chest. Press the ribs into the back of the body as best you can and feel the navel lifting away from the floor.
4. Repeat both actions four times.

Child’s Pose

1. From Table Pose, exhale and let your hips shift back so that your bum is close to your heels. Inhale and walk your hands forward enough so that your arms are straight. If you can, let your forehead rest on the floor. If the head doesn’t reach the floor, use a pillow, yoga block, rolled-up towel – something to support the head while in this posture.
2. Make any adjustments with arms, feet, head support, and find a position that you can hold for five or six breaths comfortably.
3. Breathe deeply, and slowly, allowing for 4-6 seconds for each inhale and exhale.
4. To protect the low back, try and keep the ribs and navel lifted away from the thighs. It might be helpful to place a towel between the chest and thighs.
5. Come out of the posture on an inhale, taking your time as you slowly come to standing.