Do you have scoliosis and looking for ways to improve your posture? You can know how to improve posture with scoliosis. It doesn’t take much, just consistency and determination.
You might be wondering how possible it can be to have a good posture with scoliosis. The short answer is yes, only if you know how to have good posture with scoliosis. Luckily for you, I will be treating that here.
What is Good Posture?
I will say that good posture is the correct alignment of the spine because the key to good posture is the position of your spine.
The spine has three natural curves: at the level of the neck, the middle of the back and the lower back. Good posture should maintain these curves, but not increase them. Your head should be above your shoulders and the top of your shoulder should be above your hips. Read our article on how to keep a straight posture.
Good posture means more than just standing up so you can look your best. It is an important part of your long term health. Making sure you’re holding your body the right way, whether you’re moving or sitting, can prevent pain, injury, and other health problems. It is necessary to know how to improve posture with scoliosis.
Good posture uses less energy than bad posture. Poor posture uses large amounts of energy, which means our bodies have to rest longer to recover. Some people with scoliosis may find good posture difficult. Often a person with scoliosis leans forward and to the side, slightly or a lot. They will often try to avoid this, which can result in slightly bent knees and a tilted pelvis.
The ideal posture when standing is to have an evenly distributed weight. In this way, each joint exerts a uniform pressure. The joints are the places in the body where two bones meet.
Poor posture can put pressure on the body and cause pain and tension or muscle weakness. It can also change the way you move. These changes may mean that you cannot move as much or in different ways.
When you have scoliosis, it can be difficult to be in the most ideal position, but it is advisable to get as close as possible.
Therefore, if you have scoliosis, it will be of great help to you if you know how to improve posture with scoliosis. You probably do not have scoliosis but you know someone that has it, you can share this article to him so that he can know how to have good posture with scoliosis.
What is Scoliosis?
Scoliosis is a lateral curvature of the spine that most commonly occurs during the growth period just before puberty. While scoliosis can be caused by conditions such as cerebral palsy and muscular dystrophy, the cause of most scoliosis is unknown. About 3% of adolescents have scoliosis. It is characterized by an S-shaped or a C-shaped curve in the spine.
Most cases of scoliosis are mild, but some spinal deformities continue to get worse as children get older. Severe scoliosis can be disabling. A particularly severe vertebral curve can reduce the space inside the chest, making it difficult for the lungs to function properly.
Children with mild scoliosis are closely monitored, usually with X-rays, to see if the curve gets worse. In many cases, no treatment is necessary. Some children will need to wear a brace to prevent the curve from getting worse. Others may need surgery to prevent the aggravation of scoliosis and to correct severe cases of scoliosis.
Knowing how to improve posture with scoliosis is paramount to reducing the impact of scoliosis on the body. Also, knowing how to have good posture with scoliosis can reduce the amount of pain and discomfort scoliosis causes.
If you think you have scoliosis, you should consult your doctor about an appropriate treatment plan.
Types Of Scoliosis
The types of scoliosis include mild scoliosis, moderate scoliosis and severe scoliosis.
Some exercises may be prescribed by a doctor or physiotherapist to help you with your specific structural difference, but they are not a means of treatment. Treatment for moderate to severe scoliosis will likely include surgery.
However, mild scoliosis does not usually require significant medical attention and is not as visible to the eye as other postural disorders. Mild scoliosis is usually the term used to describe scoliosis where the curvature of the spine, is less than 20 degrees. Mild scoliosis is the most sensitive to exercise therapy. These exercises will help you to know how to have a good posture with scoliosis.
Moderate scoliosis can also be treated with exercise, but sometimes a medically prescribed brace is also recommended. Moderate scoliosis can progress to severe scoliosis, defined as a curvature of the spine between 40 and 45 degrees. This is one of the many reasons to know how to improve posture with scoliosis.
Severe scoliosis usually needs to be corrected by spinal surgery.
Managing Your Scoliosis
Mild scoliosis is often taken care of simply by exercise, medical observation, and physiotherapy specific to scoliosis. For some people with scoliosis, yoga is also recommended to decrease their pain level and increase their flexibility.
Moderate scoliosis often involves support to prevent the spine from bending further. Depending on the curvature of the spine, your doctor may recommend other medical observations or other treatment methods.
Once the spine reaches a certain curvature, and once the person with scoliosis reaches a certain age, surgery becomes the most recommended treatment option. Surgery to correct scoliosis can take many forms and depends on various factors, including:
- How your spine is formed.
- What size are you.
- If other parts of your body have been severely affected by the growth of your spine.
Let us now get into how to improve posture with scoliosis properly. For you to know how to have a good posture with scoliosis, do well to follow the next part of this article keenly.
How to Improve Posture With Scoliosis
How to improve posture with scoliosis is not burdensome as some would think. Simple home stretches and exercises can help improve your posture if you have scoliosis.
In this part of this article, we will be dealing on how to improve posture with scoliosis through exercises.
Scoliosis causes the spine to bend sideways, causing pain, weakness, and changes in the way a person walks. Exercise and stretching are essential components of treatment.
In mild cases, people can treat scoliosis with specific exercises and stretching alone, which eliminates the need for surgery.
Although research on how to improve posture with scoliosis has found evidence to support scoliosis with specific exercises, it is a good idea for someone with scoliosis to talk to a doctor or physiotherapist about the best stretches and exercises for them.
How to Have Good Posture With Scoliosis Through Exercises
To know how to have good posture with scoliosis, you must know the location of the scoliosis curve.
The correct scoliosis exercises depend on the location of the scoliosis curve. People with lumbar scoliosis should focus on exercising the lower back, while people with thoracic scoliosis should exercise the shoulders.
Doctors can recommend the following exercises and stretches to people with scoliosis:
1. Pelvic Tilts
A pelvic tilt will help stretch the tight muscles in your hips and lower back. To perform a pelvic tilt:
- Lie on your back, feet flat on the floor and knees bent.
- Tighten your stomach muscles while flattening your back on the floor.
- Hold for 5 seconds while breathing normally.
- Then release
- Carry out two sets of 10.
2. Arm and Leg Raises
Like I earlier said, to know how to improve posture with scoliosis, you must of necessity know these exercises.
People can strengthen the lower back with arm and leg lifts. To make the increases:
- Lie on your front, forehead on the floor.
- Extend your arms over your head, palms flat on the floor. Keep your legs straight.
- Lift one arm off the ground.
- Hold one or two full breaths, then lower your arm.
- Repeat with each arm and each leg.
- Target 15 repetitions on each limb.
The cat-camel is a yoga pose. It can help keep the spine flexible and painless. To do the Cat-Camel pose:
- Start with your hands and knees, making sure your back is level and your head and neck are comfortable.
- Breathe deeply, then slide your abdominal muscles inward and upward, arching your back.
- Exhale and relax the abdominal muscles, dropping your back, dropping your belly and lifting your head to the ceiling.
- Carry out two sets of 10.
The Bird-Dog is another exercise inspired by yoga. To do this exercise:
- Start with your hands and knees, back straight.
- Place your hands directly under your shoulders, your knees directly under your hips.
- Extend one arm forward and outward while extending the opposite leg backward.
- Breathe normally and hold it for 5 seconds.
- Repeat with the opposite arm and leg.
- Perform 10 to 15 repetitions on each side.
5. Latissimus Dorsi Stretch
Do you want to know how to improve posture with scoliosis? Do you want to know how to have good posture wit scoliosis? Then try the latissimus dorsi stretch.
People can stretch the latissimus dorsi (the largest upper body muscle) with this stretch. Thoracic scoliosis directly affects these muscles. Lumbar scoliosis can also cause tension in the back that extends to the latissimus dorsi.
To perform this stretch:
- Stand with good posture in a neutral position.
- Keep your feet shoulder-width apart and your knees slightly bent.
- Reach over your head with both hands, grasp your right wrist with your left hand.
- Lean slightly to the right until you feel a stretch on the left side of the body.
- Hold one or two breaths, then push with your left foot to return to the original position.
- Repeat on the other side.
- Do 5 to 10 repetitions on each side.
6. Abdominal Press
Having strong abdominal muscles can help relieve some pressure on your back muscle. It can also help a person maintain good posture.
To do an abdominal press:
- Lie on your back, feet flat on the floor and knees bent.
- Keep your back in a neutral position, without tension.
- Lift the two lower legs off the ground until they reach a 90-degree angle.
- To contract your abdominal muscles, use your hands to push your knees down while pulling your knees toward your hands at the same time. It is a static exercise, which means that your legs and arms should not move when you press.
- Hold for three full breaths, then relax.
- Carry out two sets of 10.
7. Practice Good Posture
Good posture can reduce muscle pain and tension. This is why to know how to improve posture with scoliosis we must work on realigning our postures.
Several times a day, a person can realign their body to help them learn to hold themselves naturally with good posture.
To have good posture when standing:
- Lower your shoulders and move them back.
- Align your ears to be over your shoulders.
- Tuck in your chin slightly so that it does not protrude forward or too low.
- Draw in the stomach slightly.
- Slightly unlock your knees.
While sitting, keep your back straight and your ears over your shoulders. The legs should be in a neutral position and not crossed.
It can help scan the body for signs of stress. For example, some people unconsciously contract their shoulders or lean slightly to one side, especially when they are suffering or stressed.
Exercise is increasingly recommended as a treatment for mild to moderate scoliosis. By being proactive and performing these exercises, you can decrease the curvature of your spine and decrease the pain you feel as a result of your scoliosis.
Pilates and yoga routines specifically targeting those with spinal flexibility issues can also be used to treat pain relief. It is important to always get the advice of your orthopedic surgeon before starting a scoliosis treatment, even one that involves simple exercises. This ensures that you will not damage your skeletal system while performing these exercises.
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