This blog post is written by Kristin Romeo PT, DPT, OCS, Certified Schroth Practitioner.
Home programs are an important part of the Physical Therapy regimen for those with Scoliosis. Integrating safe movements and strengthening exercises into your daily routine helps keep your body strong and stable. Below is a quick strengthening exercise that is safe for those with a spinal curvature and doesn’t require any equipment. Set aside at least ten minutes a day to keep your body strong and healthy.
Sitting Axial Elongation and Expansion:
- Sit in a chair with feet planted firmly on the floor. Sit with good posture and do not lean against the back of the chair. Put hands on your shoulders with elbows pointing outwards, forearms parallel to the floor.
- Try to maintain a small arch in your low back and take a big inhalation through your nose. As you breathe in, try to reach your spine tall by reaching the crown of your head upwards to the ceiling. Gain as much height as you can and expand your ribs wide. Be mindful not to shrug up your shoulders as you breathe.
- Slowly release the air through pursed lips while making a “ssss” sound to slow down the exhalation. Try to maintain the height you gained during the inhalation and keep muscles activated during your exhalation.
- Repeat for three sets of ten breaths.
Keeping up with the exercises prescribed to you by your Schroth Physical Therapist is important to keep your spine healthy as you age. It’s critical to keep a good exercise routine while you’re home because of the COVID-19 pandemic (and always!) as you don’t want to lose the progress you’ve worked so hard to make. Stay strong and stay healthy!
Learn more https://www.schrothmethod.com/