Yoga exercises for scoliosis | Getfreebeauty

Yoga exercises for scoliosis

Yoga exercises have become popular as a complementary treatment for scoliosis patients. According to some investigations, its practice helps to reduce the curvature of the spine. Do you want to know more about it?

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Yoga exercises for scoliosis continue to attract the attention of patients with this condition. Although they do not replace the treatments prescribed by the doctor, they do seem to be a good adjuvant to reduce pain and improve quality of life.

What are the 12 basic yoga postures?
In fact, these benefits are supported by some research, which is said to also help correct curvature and reduce the weakening of muscles. The most important thing is to know how to practice them properly, preferably with the supervision of professionals.

What is scoliosis?

Scoliosis refers to a lateral deviation of the spine that can be C or S. It often occurs during the growth process before puberty and, as detailed by the Mayo Clinic, affects 3% of adolescents.

What are the best yoga exercises?
To date, the exact cause of this condition is unknown; however, it can occur due to birth defects, neuromuscular diseases, injuries to the spine, infections, among others. Added to the curvature of the spine, other symptoms can be:

• Shoulders that look misaligned
• One shoulder blade more prominent than the other
• One side of the waist seems higher than the other
• Uneven waist
• Ribs protruding more on one side than the other

In some patients, scoliosis goes unnoticed and asymptomatic. However, many cases evolve over time to become notorious. Given this, and once the diagnosis is confirmed, the doctor can suggest various types of treatment such as:

• Immobilization devices
• Surgery (if it is a serious case)
• Physiotherapy
• Chiropractic manipulation

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scoliosis and yoga
Scoliosis can have multiple causes, but the end result is always deformation of the spine
Find out more at Scoliosis

Yoga exercises for scoliosis: what are its benefits?

Yoga exercises are one of the many scoliosis treatment options. However, they are not a first-line option, but a compliment. Its practice seems to be beneficial to correct the abnormal curvature of the spine and muscle weakness in the area.

In a case report published in Global Advances in Health and Medicine, scoliosis patients who practiced a single yoga pose for 1 or 2 minutes a day, 6 days a week, significantly reduced spinal deviation by one 6.8 month period.

In particular, by doing the lateral plank pose, the patients were able to strengthen the lumbar square of the convex on the side, transverse abdominals, obliques, and other muscle groups. This, in turn, helped reduce the curvature of the spine by 32%.

Now, data from a study published in the Journal of International Medical Research suggests that yoga, by helping to strengthen the nucleus, helps to decrease the severity of functional scoliosis, correct posture, and improve balance.

Yoga exercises for scoliosis: what are the recommended ones?

The recommended yoga exercises for scoliosis include postures that do not overload the spine. In general, they can be practiced from the comfort of home; however, it is advisable to start your practice under the supervision of a professional, since an inappropriate movement can worsen the problem. How can I do yoga exercises at home?

1. Mountain pose or Tadasana

• First, stand on the mat, with your thumbs touching each other and the outside of your feet parallel.
• Relax your arms and hands at the sides of your body, palms facing up.
• Keep your neck stretched and your chin elevated.
• Perform and deep breathing exercises. In doing so, the chest expands and the men open giving a feeling of spaciousness.

2. Tree pose or  Vrksasana

• Starting from the mountain pose, take your gaze to a fixed point to find balance.
• Next, raise your left foot toward the inside of your right thigh so that your toes are pointed at the ground.
• Hold the pose for about 20 to 30 seconds and switch feet.
• tree pose for scoliosis
• Tree pose is one of the most recommended in yoga for people with scoliosis
• It may interest you: Global postural reeducation: what it is and what its principles are

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3. Side plank pose or Vasisthasana

• To start, adopt the plank position. That is, lean face down on the tips of the feet and hands, with the rest of the body erect.
• Next, transfer the weight to the left hand and the end of the left foot, so that the right foot is on the left.
• Raise your right arm toward the ceiling and raise your hips off the floor. Hold for 15-20 seconds, take a deep breath, and move to the opposite side.

4. Cat pose or Marjaryasana

• First, stand on four supports facing the ground, with the spine in a neutral position.
• Be sure to put your hands just below the shoulders, fingers forward.
• The legs should be parallel and the toes facing back.
• From this position, he makes slow exhalations and simultaneously directs the coccyx downwards. Move the navel towards the spine, tucking in the chin and directing the gaze towards the knees.
• Now breathe in by moving your tailbone up, arching your back to your belly. Raise your head and look straight ahead.
• Perform between 8 and 10 repetitions.
• To get started in yoga practice, these poses are quite good. However, there are many more. To get to know them, it is good to orient yourself with a professional. Also, to enjoy more relaxing sessions, it is advisable to do them in a quiet space, away from noise and distractions.