How To Fix Scoliosis: Best Exercises To Straighten Spine - Posture Direct (2022)

This blog post will go through the best Scoliosis exercises to straighten the spine!

What is Scoliosis?

Scoliosis refers to a spinal deformity which involves the presence of a lateral curvature (side bending) in the Thoracic and/or Lumbar spine.

(Additionally – there is influence from the position of the rib cage and rotation of the spine.)

Characteristics of Scoliosis

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  • Tilted head
  • Uneven shoulders
  • Uneven nipple height
  • Winged scapula
  • Rotated torso
  • Rib hump
  • Compressed ribs (+/- breathing issues)
  • Uneven arm gap
  • Uneven muscle bulk
  • Asymmetrical abdominals
  • Hip hike (Lateral Pelvic Tilt)
  • Leg length discrepancy

Types of Scoliosis

There are 2 types of Scoliosis: Structural and Functional.

1. Structural Scoliosis

This is determined by your genetics and/or as a result of fused joints.

(If the joints in your spine have fused together, then there is a smaller likelihood of significantly impacting the shape of your spine by performing the Scoliosis exercises.)

2.Functional Scoliosis

This is determined by how your body habitually holds itself up as it attempts to maintain an up right posture against gravity.

It is able to be changed and/or improved.

(Read that last sentence again. This means that there’s a good chance that these Scoliosis exercises will help you!)

“Which type of Scoliosis do I have?”

Here are 2 quick tests on how to determine which type of Scoliosis you have.

a) Forward Bend Test

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Instructions:

  • Position 1:
    • Stand with your feet together.
    • Keep knees completely straight.
    • Take note of the severity of your Scoliosis.
  • Position 2:
    • Bend forwards at the waist until your torso is horizontal.

(Get someone to take a photo of your torso so that you can compare the 2 different positions.)

Results:

  • Structural Scoliosis: Nil change in the alignment of the spine.
  • Functional Scoliosis:Partial/Full correction in the alignment of the spine.

b) Side Bend Test

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Instructions:

  • Stand up right.
  • Side bend away from the side of the concave curve.

Results: If the curvature of the spine partially or completely reverses, then you have a Functional Scoliosis.)

What are the causes of Scoliosis?

The habitual positions that you adopt on a daily basis can often lead to Scoliosis.

The spine becomes so accustomed to using certain muscles in a certain position, that over time – you are now “hard wired” to hold this abnormal posture.

For example:

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  • Asymmetrical sitting posture
  • Playing sport with dominant arm only
  • Always carrying bag on one side
  • Favoring one side at gym
  • Always sleeping on one side

Why is it an issue?

Scoliosis in the spine can bias the body to a particular position of asymmetry.

This can limit the amount of flexibility/mobility in the spine which may negatively influence posture and movement.

In my opinion – The body functions more efficiently and effortlessly when it is in a better alignment.

How can you move properly if you do not start from a good position?

(…Let’s be honest. Do we want to have a crooked spine?)

How to analyze your Scoliosis on X-ray:

By comparing your X-raysover time, it serves as a great way to keep track of how your alignment is progressing with the Scoliosis exercises!

X-Ray Analysis

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1. Your Alignment vs Ideal Alignment [Red line]

  • Draw a vertical line that is the mid point between the 2 hip joints.

(This shows how much the alignment of your spine deviates from the ideal mid line.)

2. Pelvic Tilt [Orange line]

  • Draw a line between the waist heights.

(This shows if your pelvis is level or tilted.)

3. Leg LengthDiscrepancy [Yellow line]

  • Draw a line between the top of the hip bones.

(This shows if your legs are standing at the same vertical height.)

4. Identify the Convexity and Concavity curves

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(This shows you the exact location of your Scoliosis.)

5. Determine the Cobb’s angle

(This determines the severity of the Scoliosis.)

Instructions:

  • Locate the:
    • Apex of the spine
    • The most tilted vertebra above and below the Apex
  • Draw a line that matches the angle of these 2 vertebra.
  • Add perpendicular lines.
  • The point where these 2 lines intersect creates the Cobb’s angle.
  • Measure the angle.

RESULTS:

(Video) Do This EVERY Day for Better Posture (GUARANTEED!)

  • <10 degrees:Relatively “normal”/minor
  • 10-20 degrees: Moderate
  • 20-40 degrees:Moderate/severe
  • >45 degrees:Severe

Note:

** The following Scoliosis exercises are best suited for those who have a curve of <20 degrees.

** The exercises will still help for those who have a curve of >20 degrees, however, other factors such as spinal rotation and rib position will likely need to be addressed as well. (.. which is a bit more complex!)

** For angles >40 degrees, surgical interventions may need to be considered. (Although – I would still strongly encourage you to persist with conservative treatment as much as you can!)

Exercises for Scoliosis

Please note:

  • The following Scoliosis exercises serve as a starting pointwhen addressing the curvature of the spine.
  • With the presence of 2 (…or more) curves, there is a primary and a compensatory curve(s).
  • (The compensatory curve is the attempt of the body to maintain an upright posture as a response to the primary curve.)
  • For best results for your specific presentation – perform these specific exercises in conjunction with a health care professional.

Read this BEFORE you start:

Address your pelvis!

“You can’t build a great building on a weak foundation”

As the position of the pelvis has asignificantinfluence on the orientation of the entire spine, it is vital that this structure is in a neutralposition when addressing your Scoliosis.

1. Lateral Pelvic Tilt:

This is the asymmetric positioning of the pelvis which involves uneven waist heights.

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To address this issue:How to Fix a Lateral pelvic tilt.

2. Leg Length Discrepancy:

Asymmetries between the length of your legs can lead to a Lateral Pelvic Tilt.

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How to measure:

  • Lie on your back.
  • Measure the distance from the Anterior Superior Iliac Spine (ASIS) to the Medial Malleolus.
  • Do both sides.

Results:If these lengths are significantly different between the legs, then you may have a leg length discrepancy.

(Alternatively – you can get a CT scan to measure it.)

To address this issue:If you have a true leg length discrepancy, consider getting inserts in your shoe to address the height difference.

3. Rotated Pelvis

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This is where the pelvis istwisted and facing more towards one side.

To address this issue:How to Fix a Rotated Pelvis.

… Now that the pelvis is level, let’s get on with the Scoliosis exercises to straighten the spine!

Table of Content:

  1. Releases
  2. Stretches
  3. Strengthening
  4. Corrections
  5. Progressions
  6. Asymmetrical position
  7. Addressing other areas
  8. Common questions
  9. Conclusion

1. Releases

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It is important to know WHERE your concave curve is located.

For simplicity sake – release the muscles which fall within the shaded area of the concavity.

These muscles will tend to be tight and/or over active.

Possible muscles to target

Thoracic region:

  • Erector Spinae
  • Intercostal
  • Upper Latissimus Dorsi
  • Serratus Posterior Inferior
  • Serratus Anterior

Lumbar region:

  • Erector Spinae
  • Quadratus Lumborum
  • Psoas
  • Obliques
  • Thoracolumbar fascia

a) Ball releases

For the correct placement of the massage ball, use Google Images to locate the muscle you are trying to target.

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Instructions:

  • Place the target muscle on the side of your concavity on top of a ball.
  • Apply your body weight on top of the ball.
  • Make sure to cover the whole concavity.
  • Continue for 5-10 minutes.

Note: Do NOT roll directly onto your rib cage! Instead, do this…

b) Intercostals

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Instructions:

  • Place your finger tip in the gap between the ribs on the side of the concavity.
  • Apply a firm pressure as you trace around the ribs.
  • Continue for 1 minute per rib level.

2. Scoliosis Stretches

Stretching addresses the tight muscles that are holding the spine into a particular pattern of Scoliosis.

The Apex is where the spine bends the most.

It is very important to know the exact location of the apex.

This will dictate the specific area of the spine that needs to be targeted.

Aim to FEEL the stretch in the region of the concavity at the level of the apex.

(Video) Scoliosis Workout - The Best Scoliosis Exercises for Pain and Posture

Hold each stretch for at least 10 minutes (…go longer if you can).

For Thoracic Scoliosis:

a)Side stretch on floor

(Area targeted: Side of Rib Cage, Side of Thoracic Spine)

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Instructions:

  • Lie down with the side of concavity towards the ground.
  • Prop your upper body onto your forearm.
  • Whilst keeping your waist pinned down to the ground, push your torso up right.
  • Aim to feel a stretch on the side of the rib cage and Thoracic Spine.
  • Take a deep breath into the area where you feel the stretch.
    • (Push your ribs and belly out as much as you can!)

Note: The angle of your torso whilst performing this stretch should be dictated by the area of the Thoracic region you are targeting.

  • Upper Thoracic: The torso will be less up right
  • Lower Thoracic: The torso will be more up right

b)Side Stretch with Flexion

(Area targeted: Side of spine)

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Instructions:

  • Remain seated.
  • Curve your upper back region forwards.
    • Aim to curve your spine at the level of the apex.
  • Side bend the spine away from the side of concavity.
    • Try to isolate this movement to the Apex region.
  • Pull your head towards the armpit that is on the opposite side of the concavity.
  • Aim to feel a stretch on the side of your spine.
  • Take a deep breath into the area where you feel the stretch.

For Lumbar Scoliosis:

Side tilt

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Instructions:

  • Start with your feet wide apart with your left foot turned out to the side.
  • With arms outstretched, start to bend all the way to your left side.
  • Aim to reach your upper arm as far to the left as possible.
  • Keep your body in line with your left leg.
    • Do not rotate your body.
  • Keep your legs fairly straight.

For more stretches like this: Quadratus Lumborum Stretches.

Thoracic or Lumbar Scoliosis:

Stretches using equipment:

You can use a variety of equipment to help you stretch.

These include:

  • Foam roller
  • Gym ball
  • Yoga wheel
  • Rolled up towel

Which one to use? Pick the equipment with the appropriate width that you can comfortably feel the stretch.

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Instructions:

  • Lie on top of the equipment of your choice with the side of convexity on the lower side.
    • The foam roller should be on the same level of the Apex.
  • Reach over head with the upper arm.
  • Aim to feel a stretch on the upper side (concavity).
  • Take deep breaths in this position.
    • The aim of breathing is to increase the stretch.

3. Decompress the Spine

Hanging from a bar is a good way to traction the tight joints in the spine.

Traction (Hanging)

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Instructions:

  • Hold onto a horizontal bar.
  • Drop down into a squat position and allow your body weight to completely hang off your arms.
  • Make sure that your feet are gently resting on the floor for support.
  • Lean slightly backwards.
  • Round your upper torso forwards.
  • Tuck your chin in.
  • Look downwards.
  • Aim to feel a stretch in the upper back region.
  • Take a deep breath in between the shoulder blades to increase the stretch.
  • Hold this position for30 seconds.

4. Strengthening exercises for Scoliosis

To perform the following Scoliosis exercises, you will need to learn how to “bow the spine”.

“Bowing” is the active movement of a specific part of the spine (… as opposed to moving the whole spine) which allows for certain areas to be stretched or strengthened.

The aim is to move the spine so that the Apex of your curve is shifted towards the opposite direction.

(Don’t worry if you can’t get it straight away…It takes a bit of practice!)

a) For Thoracic Scoliosis:

Translations

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Instructions:

  • Sit on the floor in the position as shown above.
  • Place the hand on the same side of the thoracic concavity onto the floor.
    • Keep your arm completely locked straight.
  • Sink your weight into your hand.
    • Keep the shoulder relaxed. It should naturally shrug up as you do this.
  • Bow the apex of your curve towards the side of concavity.
  • Aim to feel a:
    • Stretch into the concavity
    • Muscle contraction on the side of convexity
  • Hold 10 seconds.
  • Repeat 10 times.

Do you have at tight thoracic spine?
Check out this post: Exercise for the thoracic spine.

b) For Lumbar Scoliosis:

Leg drop/Arm reach

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Instructions:

  • Stand on the edge of a step with the leg on the opposite side of the lumbar concavity.
  • Keep this leg slightly bent and stationary throughout the exercise.
  • Perform these movements together:
    • Reach down towards the floor with your other foot
    • Reach your hand up/over your head.
  • Bow the apex of your curve towards the side of concavity.
  • Aim to feel a:
    • Stretch into the concavity
    • Muscle contraction on the side of convexity
  • Hold for 5 seconds.
  • Repeat 20 times.

5. Active Self-Corrections

After investing some time with the above Scoliosis exercises, you should notice that your spine is not as restricted as it was before.

A malleable spine will enable you to perform the following corrective exercises more effectively.

Key points:

  • Perform these exercises whilst using a mirror asto provide visual feedback of your posture.
  • Move as far as the body will allow you towithout causing significant distortions to the rest of your alignment.
  • Remember – our immediate goal here is to reduce the degree of curvature(… even if it is a small amount) and not to eliminate it completely.
  • You are aiming for your best possible correction for your current level of ability.
  • If you are having difficulty with the corrections, focus more time and effort on the Releases/Stretches/Strengthening exercises first.

Instructions:

  • Remain seated. Keep equal weight distribution between your buttocks.
  • Remain elongated throughout the spine.
    • Imagine your head is being lengthened towards the sky.
  • Locate the apex of the convex curve.
  • Bow the apex back into place as far as you can achieve without causing major distortions to the rest of your spinal alignment.
  • Reset your position (whilst holding correction):
    • Perform a gentle circle motion of your head and shoulder.
    • Lift your buttock off the chair one side at a time.
  • Take slow and deep breaths in this corrected position for 5 minutes.
  • Use a mirror to help you guide your correction.
    • Pay attention to the spinal curve, shoulder height, level of the head etc.
    • SEE the correction. But more importantly – FEEL the correction.

Addressing multiple curves:

  • Target your correction to a single area first.
  • Whilst maintaining this correction, proceed to address the other curve.
  • Reset your head, shoulder and pelvis position.
  • As you become more confident with the exercise, you can perform the corrections for the different areasat the same time.

Progression: Challenge yourself by performing corrections in other static positions such as standing, planking, single leg balance

a) Standing Position

Instructions:

  • Stand up right.
  • Keep your weight evenly distributed between your feet.
  • Perform your best self-correction.
  • Breathe.
  • Hold for 30 seconds.

b) Single Leg Lift

(Video) Get finally a straight posture (In just 4 weeks)

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Instructions:

  • Stand up.
  • Perform your best self-correction.
  • Lift your knee up to hip level.
  • Maintain your balance for 30 seconds.
  • Repeat on other side.

c) Plank

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Instructions:

  • Get into the plank position.
  • Position your pelvis in a neutral position.
  • Perform your best self-correction.
  • Breathe.
  • Make sure your lower back doesNOTsink in.
  • Hold for30 seconds.

6. Core Exercises for Scoliosis

Aim: To maintain your best possible correction whilst performing the following Scoliosis exercises.

Initially – it is very likely that you will need you rely on visual feedback (ie. using a mirror/video) to help you maintain the proper correction.

As your postural awareness improves with practice, aim to perform your correction by feel.

1. Corrections with limb movements

The following exercises involves keeping the torso still as you move the rest of the body.

a) Arm Lift

Instructions:

  • You can perform this exercise sitting or standing.
  • Perform your best self-correction.
  • Lift your arm above your head.
  • Perform 20 repetitions.
  • Repeat on the other side.
  • Progression: Lift both arms at the same time.

b) Pelvic Tilt

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Instructions:

  • Sit on a chair.
  • Perform your best possible correction.
  • Tilt your pelvic forwards and backwards.
  • Perform 20 repetitions.

c) Sit to Stand

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Instructions:

  • Start from a seated position.
  • Perform your best self-correction.
  • Stand up.
  • Perform 20 repetitions.

d) Hinge

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Instructions:

  • Whilst in the standing position, gently engage your core muscles.
  • Perform your best self-correction.
  • Bend forwards at the hips. Keep knees slightly bent.
  • As you bend forwards, sit your hips backwards as you lean you forwards.
  • Make sure that you maintain the torso alignment throughout movement.
  • Do NOT bend your lower back.
  • Hinge as far as you can until you can feel your hamstring start to stretch.
  • Resume starting position.
  • Perform 20 repetitions.

e) Bird/Dog

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Instructions:

  • Assume the 4 point kneel position.
  • Perform your best possible correction to straighten your spine.
  • Engage your core by drawing your stomach in wards.
  • Proceed to lift up your opposite arm and leg without loosing your correction.
  • Alternate sides.
  • Repeat 10 times.

2. Challenge with Spinal movement

The following exercises involves maintaining the best correction in the spine whilst moving the spine.

a)Torso Rotation

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Instructions:

  • Whilst sitting, rotate your torso as far as you can to one side.
  • Repeat on the other.
  • Make sure that your pelvis does not move.
  • Perform 20 repetitions.

b) Cat/Cow

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Instructions:

  • Get into the 4 point kneel position.(Position 1)
  • Perform your best possible correction.
  • Proceed to round your upper back as much as you can.(Position 2)
    • Aim to feel a gentle stretch at the back as you round your spine.
  • Return to the starting position.
  • Alternate between these positions for20 repetitions.

c) Segmentation

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Instructions:

  • Whilst standing, wrap your arms around an exercise ball as much as you can.(see above)
    • Try to get your fingers tips to touch.
  • Perform your best self-correction.
  • Starting from the neck:Proceed to round your spine downone vertebra at a time.
  • The goal here is to emphasize the rounding over the areas where your Scoliosis is located.
  • From here, reverse your movements back to the beginning.
  • Repeat 20 times.

c)Walking

When walking – maintain your best possible correction in the spine.

d) Any movement you like

All this means is that you should practice maintaining your best correction whilst performing any activity that is important to you!

7. Asymmetrical positions

There is absolutely no point in performing all of these exercises if you continue to place your body in the position which has lead to your Scoliosis in the first place!

a) How Should You Sleep With Scoliosis?

Habitual side sleeping on the same side every night may encourage your Scoliosis.

Solution: If you must sleep on your side, make sure to support your body with pillows as to maintain a straight spine. (see below)

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(See post: Best sleeping posture)

Generally speaking – you will want to sleep on your side with the concavity (Primary curve) on the low side.

b) Sitting Tilted To One Side

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Solution: Ensure that you have equal weight distribution between your buttocks. Do not slouch to one side.

(Video) FIX Hunchback Posture the RIGHT WAY

c) Carrying Bag On One Shoulder

Solution: Use a bag that straps over both shoulders.

d) Leaning On One Side

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Solution: Ensure that you have equal weight distribution between your feet. Do not hitch your hips!

8. Addressing other areas

Addressing other areas of postural dysfunctions may help the Scoliosis exercises be even more effective.

1. Thoracic Kyphosis

This is where the upper back is locked in a hunched position.

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For a detailed guide on how to address this issue:

See post: Exercises for Hunchback Posture.

2. Flat Back Posture

This is where there is a loss of the normal curvature in the spine.

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For a detailed guide on how to address this issue:

See post: Flat Back Posture

3.Hyperlordosis

This is where there is a prominent arch in the lower back.

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For a detailed guide on how to address this issue:

See post: Hyperlordosis Exercises

9. Any questions?

Feel free to leave me a message in the comment section if you have any questions.

1. Can you correct Scoliosis with exercises?

If you have Functional Scoliosis, there is a good chance you can improve the alignment of your spine.

The exercises will help you attain and maintain a better spinal alignment as compared to what you have now.

Unfortunately with a Structural Scoliosis, it is not likely that the curvature of the spine will be significantly influenced by exercises alone.

2. Does everyone have it?

It is important to note that almost EVERYONE has some degree of Scoliosis(Ranging from mild, moderate to severe).

Its presence of Scoliosis is not always problematic in the short term.

3. How long will it take to fix Scoliosis without surgery?

If you’ve been through the comments in my other blog posts regarding fixing your posture, you will already know that I find this question VERY HARD to answer. (especially if I’ve never seen you in person)

The short answer – it depends!

Every one is different.

Instead – Focus on: Doing the exercises. Being consistent. And celebrate the small wins!… You’ll get there!

4. What exercises to avoid with Scoliosis?

You don’t need to actively avoid exercises as I strongly believe that you need to focus on building strength and resilience in the body.

However – please be careful with the following:

  • Sports which pre-dominantly require the use of one side of the body only
  • Forcing end range movements of the spine
  • High impact sports
  • Jumping/Landing
  • Lifting heavy weights (especially over head)

(Note: As there are varying degrees of Scoliosis, it is advised that exercises should be specifically prescribed for the individual.)

5. What about a Scoliosis brace?

Wearing an external brace may help prevent or slow down the progression of Scoliosis.

Generally speaking – they are most effective during times of growth (Teenager years) but can still be worn to help fix Scoliosis in adults.

6. Do I need Scoliosis Surgery?

If you have:

  • Severe Scoliosis (Cobb’s angle >40 degrees).
  • Have persisted with the exercises for >12 months with nil improvement at all.
  • Participated in a strengthening program focused on improving function and still present with significant symptoms directly related to Scoliosis

… then it might be an idea to talk with a Specialist to see what options are available to you.

9. Conclusion

  • Scoliosis involves the abnormal sideways curves of the spine andpresents differently from person to person.
  • The Scoliosis exercises are designed to be most effective for curves that are <20 degrees.
  • The Releases, Stretches and Strengthening sections are designed to give the opportunity for change to occur in the alignment of the spine.
  • The Corrections are designed to engage the muscles responsible for bringing the spine into a better alignment.
  • The Progressions will help challenge your ability to maintain the correction.
  • For best results – use these Scoliosis exercises in conjunction with seeing a Physical therapist.

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

(Video) 8 EASY EXERCISES TO FIX POSTURE/SCOLIOSIS IN UNDER 10 MINUTES A DAY

3. Start doing the exercises!

Disclaimer:The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only. Use of the content provided on this blog post is at your sole risk.For more information:Medical disclaimer.

Videos

1. Top 5 Pilates and Yoga Spinal Mobility Exercises Fix For a Better Posture
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2. HOW TO CORRECT THORACIC SCOLIOSIS POSTURE: Top 5 ELDOA Exercises for Thoracic Scoliosis Posture
(Team Youphoric Health & Performance)
3. Scoliosis Achieving Regain Life Without Back Pain Stronger Core and Posture
(Annie Pilates Physical Therapist)
4. Dextroscoliosis Gentle Yoga Pilates Mobility Program Fix!
(Annie Pilates Physical Therapist)
5. You Can’t Fix Your Posture (Here’s Why)
(Jeff Nippard)
6. THE Best Exercises For Scoliosis
(Body Fix Exercises)

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