SCOLIOSIS



EXERCISE 1. (EXERCISE BALL)




Settle yourself in a kneeling position on a workout mat.

Rest a large exercise ball against your hip on the convex side of your curvature. 
Lean sideways over the ball until your side is resting against the ball between the hip and
the bottom of the rib cage.



Balance yourself with both feet and your lower hand, while stretching your upper hand out
to deepen the stretch.



Hold this position for 20-30 seconds, and do 2-3 repetitions.




This exercise can be done daily.




EXERCISE 2. (FOAM ROLLER) (LYING POSITION)




Wrap a towel around a foam roller and lay it width-wise across the exercise mat. 



Lay across the foam roller so that it is perpendicular to your body. 

It should rest in the space between your hip and the bottom of your rib cage. 



Your top leg should be straight and your bottom leg bent at the knee behind you. 



Stretch your upper arm out until your hand touches the floor.



Try to hold the pose for 20-30 seconds, and then proceed with 2 to 3 repetitions.



This is also a great exercise that you can do daily.






EXERCISE 3. (PARTNER) (LYING POSITION)



Lay flat on the floor on your stomach. 

Raise your body in a plank position, so that
your toes, forearms, and elbows are all holding you up. 



Your partner should kneel beside you on the convex side of your curve, put his or her
hands on your midriff, and gently pull your midriff towards him, giving a nice, deep stretch.
 
Hold the position for 20-30 seconds, and do 3 to 4 repetitions.





EXERCISE 4. (PLANK POSITION)



Begin the exercise in a plank position—on your stomach, with your legs and arms
stretched out in front of you. 
Place your palms down against the floor. 



Keep your hands on the floor for balance and push your hips and buttocks slowly into the
air so that your body makes a triangle shape with the floor as the base of the triangle.



Hold the position for 5 seconds, then lower down slowly into the plank position once more.



Do two to three sets of five to 10 repetitions each. 




EXERCISE 5. (STANDING POSITION)




Step forward with the longer leg in front of you. 

Keep your torso upright then begin shifting your weight back and forth between the front
and back legs. 
Allow the forward knee to bend as you shift your weight onto it. 
Raise the arm that is opposite from your forward leg as high as possible.
While you raise the one arm, reach back with the other arm with the palm up as far as you
can comfortably go.



This movement causes the torso and spine to turn toward the side of the forward leg.



Perform this exercise only on one side. 

Do two to three sets of five to 10 reps each.
EXERCISE 6. (EXERCISE BALL) (WEIGHTS)



Start this exercise by sitting on top of a large exercise ball with your feet flat on the floor in
front of you for balance. 



Bend over so that your body appears to be in the shape of a table and wrap your arms
around the middle of your thighs. 



Pick up the light hand weights in your hands and by keeping your elbows soft and your
arms close to your
sides, pick up the weights until they are parallel with the ground and then lower them back
down again.
Do three sets of 10 reps. 



EXERCISE 7. (LYING POSITION)




Lie on your back on the mat with your arms at your sides. 
Make sure your knees are bent and your feet are flat on the floor. 
Raise your pelvis, contract your abs and lift your back to maintain a straight line from your
shoulders to your knees. 



Hold for 5 seconds then lower your body to the mat again.
Repeat the same movement 5 to 10 times.



EXERCISE 8. (STANDING POSITION)




During this exercise make sure you keep your torso upright at all times.



Take a slightly exaggerated step forward with your longer leg. 




Shift your weight back and forth.



EXERCISE 9. (WEIGHTS/DUMBBELL) (BENCH)



Hold a dumbbell in your right hand, place your left hand on a bench and bend over so that
your back is parallel to the ground. 
Allow your right arm to extend fully towards the floor. 



Make sure your feet are directly below your hips. 




By bending at the elbow, pull the dumbbell towards

your chest, squeezing your shoulder blades together at the top of the exercise. 



Slowly extend your arm again. 




Do 10 repetitions, then switch sides. 

Between legs, bending your front leg as it
takes on the weight. 
At the same time, raise your opposite arm as high as you possibly can.



Then, reach your other arm backward with the palm facing up to align your torso and spine
with your front leg. 



Repeat the exercise 5 to 10 times on this side only. 

Complete 2 to 3 sets.



EXERCISE 9. (STANDING POSITION)




Sit up straight with your legs crossed in a pretzel shape. 




Reach your right arm across your body and use your left hand to press your elbow into
your chest to intensify the stretch.



Hold for 10 seconds, then switch sides.





EXERCISE 10. (SITTING POSITION)



Sit on a mat with your legs extended, bend your right knee and cross your right leg over
your left. 



Twist your torso towards your right leg and push into your right knee with your left arm to
intensify the stretch. 



Look over your right shoulder. 

Hold for 10 seconds, then switch sides.



Keep your legs folded into a pretzel shape. 

Without twisting your torso, press your left hand into your right elbow to flatten your right
arm against your chest. 



Hold for 10 seconds, then switch sides again.




EXERCISE 11. (BENCH)




BACK STRAIGHTENING EXERCISES




With your waist at the edge of the table (BENCH), raise your trunk and arms in a straight
line to the table.





11.1 


(REMOVED)
PELVIC TILT BACK-LYING WITH THE KNEES BENT.



A. Keep the shoulders fl at on the fl oor, but breathe regularly.

B. Tighten the buttocks.
C. Force the back into the fl oor by tightening and pushing backward the abdominal
muscles. 



Try to "Crush" the Therapist's hand under the back.



(REMOVED)
11.2 PELVIC TILT WITH THE KNEES STRAIGHT



Repeat 11.1 A, B and C.




11.3 Sit up with pelvic tilt (SITTING POSITION)



A. With the knees bent, tilt the pelvis and hold the tilt.
B. With the elbows straight, roll up to touch the knees with the fi ngers.
C. Rollback down slowly, then release the tilt.



11.4 DEEP BREATHING EXERCISES 

REMOVED

A. Divide the chest into three parts:

-Abdomen, lower ribcage, and upper ribcage.
B. Inhale deeply and then exhale completely in each part.
C. Later, when you can do this well, combine all three into one deep breath.



11.5 HARMSTRING STRETCH (SITTING POSITION)




A. Sitting with your legs in front of you, touch your toes.

B. As you progress, try to touch your head to your knees.



11.6 BACKSTRETCH. (SITTING POSITION)



A. Sitting Indian style, touch head to the fl oor in front of you.




11.7 ROTATIONAL STRETCH. (SITTING POSITION)

A. With hands behind head, rotate as far as possible from side to side trying to touch your
elbow to the opposite knee all while sitting Indian style.
11.8 BACK STRENGTHENING EXERCISE
(SITTING POSITION) (EXERCISE BALL)
A. Sit Indian style with your back as fl at as possible to the wall.
B. Hold a ball overhead and raise straight up.
C. Be sure to keep your elbows to the wall.



11.9 SPINE EXTENSION IN THE PRONE FACE-LYING POSITION.


A. Tilt the pelvis, make a "Tunnel" under your abdomen.

B. Arms at your sides, palm down.
C. Pinch shoulder blades together and raise head and shoulders and arms about 6 inches
from the fl oor against resistance.



11.10 PUSHUP WHILE THE PELVIS IS TILTED.

A. Be sure you are in a straight line from knees to shoulders.



11.11 PELVIC TILT IN THE STANDING POSITION. (AGAINST THE WALL)

A. With the head, shoulders and back against the wall and the heels 3 inches from the
wall, stand tall.
B. Relax the knees, tilt the pelvis.
C. Walk away holding the tilt. Make this posture a habit.
D. Learn to do this correction without the wall. 
Pull in your tummy and tuck your hips under.



11.12 SIDE STRETCH (STANDING POSITION)

A. Standing with one arm overhead and one arm at side, bend to the side opposite the
raised arm.



B. (SITTING POSITION)


Sit on heels, forehead near the floor, arms outstretched.
Stretch our your arms and slowly bend your trunk to one side.
Repeat the same movement with the other side.



12. FILLING OUT THE "THORACIC VALLEY"
(PILLOW AND THORACIC PAD)
A. Lie on your side with a small pillow under the thoracic pad.
B. The top arm and leg should be straight, lower arm and leg bent.
C. Tilt the pelvis.
D. Breathe in while pushing chest back toward the posterior uprights.
13. PELVIC TILT STANDING. 
(STANDING POSITION, WALKING EXERCISE, MIGHT BE REMOVED)



A. Relax the knees, tilt the pelvis by pulling in the abdomen and tucking the hips under.
B. Walk, holding the tilt.
Make this posture a habit.



14. ACTIVE CORRECTION OF THE THORACIC LORDOSIS AND RIB

HUMP.
A. Tilt the pelvis in the STANDING POSITION.
B. Inhale deeply, spread the ribs and press the chest wall backward toward the posterior
uprights.

15. ACTIVE CORRECTION OF THE CURVES.

A. Tilt the pelvis.
B. Keep the pelvis tilted and shift away from the THORACIC PAD.
C. Same with the Lumbar pad.
D. Now, tilt pelvis shift away from both pads and stretches up tall out of the brace.



16. EXERCISES FOR PATIENTS WEARING THE MILWAUKEE BRACE



Exercises 1 through 5 are held to the count of five and done ten times once daily.
Exercises 7 and 8 are to be done many times a day.



16.1 PELVIC TILT BACK-LYING WITH THE KNEES BENT. 

(SITTING POSITION)
A. Keep the shoulders fl at on the fl oor and breathe regularly.
B. Tighten the buttocks.
C. Force the lumbar spine towards the bars by tightening and pushing backward with the
abdominal muscles.



16.2 PELVIC TILT SUPINE WITH THE KNEES STRAIGHT.

Repeat 1A, B and C. 



16.3 SPINE EXTENSION IN THE LYING POSITION.

A. Tilt the pelvis, pull away and from the front of the girdle.
B. Raise the head, arms, and shoulders about 6 inches against resistance between the
shoulder blades.


16.4 DO A PUSHUP WITH THE PELVIS TILTED.

17. ADDITIONAL TRUNK STRENGTHENING EXERCISES




17.1 BICYCLE EXERCISE. (LYING POSITION)




17.2 ABDOMINAL STRENGTHENING.

A. With knees bent, back fl at to the TABLE, rotate knees side to side.




17.3 BACK STRENGTHENING (SITTING POSITION)

A. Sit on your heels, hands behind your back and keep your tummy on your thighs.
B. Lift your head and shoulders.



17.4 BACK STRENGTHENING (CHAIR)

A. Sit in a chair, lean forward with your tummy on your knees and put your hands behind
your head.
B. Raise your head and shoulders only.