I.
Knee to chest
Start with both legs and heals together flat on the
ground. Raise your right knee upward and pull it
towards your chest with your hands. Hold for 30 secs,
Then return to standing position. Repeat with other leg.
Do ten repetitions with each leg, alternating between
right and left leg.
J. Piriformis Stretch
Lie down with your right knee up, and both arms
stretching outward at 45 degrees angles away from your
body. Slowly let your right knee fall across your body to
the ground. Keep your shoulders as flat as possible.
Hold for 30 seconds. Return to starting position. Raise
your left knee and let it fall across your body to the right
side. Hold for 30 second. Return to starting position. Do
the exercise ten times, alternating knee.
K. Standing Back Extension & Piriformis
Stretch
References
 MayoClinic.com: Scoliosis - Lifestyle and Home
Remedies
 Schroth Method: Exercises for Scoliosis
 National Scoliosis Foundation: Exercise and Adults
with Scoliosis
 University of Washington: Scoliosis A Patient Primer
 iScoliosis: Exercises for Scoliosis
 Livestrong.com articles for people with scoliosis
What is scoliosis?
Scoliosis is a condition characterized by an extreme the Adam’s Forward Bend Test, in which the individual
curvature of the spine. When looked at under an x-ray, bends from the waist as if touching the toes. The medical
the spine affected by scoliosis will look like an "S" or a professional then observes for one or more of the
"C" and in some cases may be twisted. In an adult, this following signs of scoliosis:
condition can be extremely painful. While there is no
cure for this condition, exercise has been known to help
with the pain. Before you start any exercise regimen, be
sure to consult your doctor.
How is scoliosis diagnosed?
If you think you have scoliosis, you can see your doctor
for an examination. The doctor will ask questions,
including if there is any family history of scoliosis, or if
you have had any pain, weakness, or other medical
problems.
The physical
examination involves
looking at the curve of  One shoulder is higher than the other
the spine from the
 One shoulder blade sticks out more than the
sides, front, and back.
other
The person will be
asked to undress from  One side of the rib cage appears higher than
the waist up to better the other
see any abnormal  One hip appears higher or more prominent than
curves. The person will the other
then bend over trying  The waist appears uneven
to touch their toes. This  The body tilts to one side
position can make the
 One leg may appear shorter than the other
curve more obvious.
The doctor will also look at the symmetry of the body to
see if the hips and shoulders are at the same height. Any Any type of back pain is not usually considered a
skin changes will also be identified that can suggest scoliosis symptom.
scoliosis due to a birth defect. Your doctor may check Scoliosis treatment
your range of motion, muscle strength, and reflexes.
There are three main scoliosis treatment options for
Scoliosis Symptoms adolescents:
 Observation
 Back braces
In children and teenagers, scoliosis often does not have
any noticeable symptoms. The curvature of the spine  Scoliosis surgery
does not cause pain, and if it is mild, it can go unnoticed.
No exercises for scoliosis have proved to reduce or
While a healthy spine, when viewed from the side, has prevent curvature. However, exercise is highly
natural curvature, when viewed from the back the spine recommended for both scoliosis and non-scoliosis
appears as a straight line. A person with scoliosis, patients alike to keep back muscles strong and flexible.
however, will appear to have a lateral (side-to-side)
curve in their spine when viewed from the back.
Signs of Scoliosis Exercises for Scoliosis
Without an x-ray of the spine, there are several common Scoliosis is a sideways curvature of the spine. It often
physical symptoms that may indicate scoliosis. One of occurs during growth spurts around puberty. Exercise
the most common tests for detecting scoliosis is called alone won't cure scoliosis. However, people with
scoliosis may find that some exercises relieve discomfort
and help overall strength, according to the Mayo Clinic.
Always consult your doctor or physical therapist before
starting an exercise regime for scoliosis.

A. Runner’s Stretch

Start in sitting position with legs .

extended and
feet together. With your hands flat
against the ground slowly extend
forward as far as you can comfortable.
Hold for 30 seconds and relax. Repeat
stretch ten times.
B. Body Flexion
Start on your knees with hands across
abdomen. Slowly lean forward and let
your body curl forward, keeping your
head off the ground. Hold for 30 secs.
Repeat several times.
F. Press up: Sphinx Position
Start by lying on your stomach. Begin to
raise your upper body slowly, while
keeping your pelvis flat to the floor. Try to
create an arch in your low back. Go up
only as far as you can without discomfort.
Also known in Yoga as Sphinx position
G. Hyperextension
Start by lying on your stomach with your hands behind
your back. Then raise your chest and feet off the ground.
Hold for 5 seconds.

C. Cat
Start all fours. Create an arch
in your low back by raising your
abdomen toward the sky, while at
the same time bowing your head.
Hold for 30 second. Go back to
starting position. Repeat exercises H. Superman
20 times.
Start by lying on your stomach with
D. Dog face down. Raise your shoulders
Start on all fours. Create an arch and hold yourself up with your arms
in your low back by lowering your extended in front of you. Hold for 30
your abdomen toward the seconds, then return to starting
position. Repeat exercises for ten
ground, while at the same time
raising your head. Hold for 30 secs. times.
Go back to starting position. Repeat
Exercise 20 times.

E. Advanced Reach
This exercise is more difficult than it looks. Start on all fours.
Raise your right leg backward and raise your left arm up
reaching in front of you. Hold for ten seconds. Go back to
starting position. Repeat position with left leg and right arm.
Do the exercise ten times alternating legs/ arms