3 Stretches for Scoliosis Relief | Chiropractor for Scoliosis in West Omaha, NE
Hello, I’m Dr. Joel Marley with Family First Chiropractic, and today I’m going to demonstrate three stretches designed to relieve the tight muscles often associated with scoliosis. These exercises aim to correct the habitual postures that can exacerbate scoliosis and promote a more neutral spine alignment.
Stretch 1: Arm and Leg Extension
If you find yourself frequently leaning to one side—perhaps while driving, using a computer mouse, or sitting on one end of the couch—this stretch is for you:
- Position: Stand straight and raise the arm opposite to the side you usually lean towards, simultaneously extending the same side’s leg down and to the side.
- Action: Hold this position for 15 breaths, feeling the stretch and realignment of your spine.
- Repetition: Perform this stretch three times, then switch and do 15 breaths on the opposite side to maintain balance.
Stretch 2: Counter or Foam Roller Press
This stretch uses a counter or a foam roller to help realign your spine:
- Equipment: Find a counter at hip height or place a foam roller against the wall at the same height.
- Action: Press into the counter or roller while simultaneously raising your arm on the side you’re working on. This movement helps push the spine towards a neutral position.
- Breathing: Hold each stretch for 15 breaths and repeat three times. Finish by doing the same on the opposite side for balance.
Stretch 3: Side Laying Stretch
This stretch targets the tight muscles by utilizing gravity and the floor to realign your spine:
- Position: Lay on your side with knees bent, ensuring you’re stretching the side that’s usually tighter or more contracted.
- Action: With arms straight, relax into the position, allowing the floor to support your body and help loosen the tight muscles.
- Repetition: Focus on deep, relaxing breaths, holding the stretch long enough to allow your muscles to release.
If you found this video helpful and want more tips on managing scoliosis or other spinal issues, check out our other videos. If you have questions about scoliosis or need more personalized advice, don’t hesitate to contact our office. I’m Dr. Joel Meyer, and we’re here to help you achieve a healthier, more comfortable posture.
