Home Health Health 5 home exercises for those who suffer from spinal deviation

5 home exercises for those who suffer from spinal deviation

Before carrying out any activity, it is important to seek a qualified professional who indicates an appropriate treatment for each case

The spine is a very important part of our body, as it is what sustains, protects and aids our locomotion. Therefore, any change in this part, which is also closely linked with our organs and nerves, can have serious future consequences on our central nervous system.

Our spine has some curvatures that are physiological, that is, natural. And these curves are called kyphosis or lordosis. When changes occur in any of them, we call it hyperlordosis or hyperkyphosis – which defines a deviation, usually in the thoracic and lumbar region of the body. Another well-known deviation is scoliosis, which affects the lateral part of the vertebrae and can occur both in the upper and lower parts (scoliosis in C), or both (scoliosis in S).

As a physiotherapist, I can say that the origins of these deviations range from genetic or postural conditions to idiopathic causes (of unknown source) – but there are few genetic cases. Therefore, having good habits and exercising regularly can be essential tools not only to treat, but also to prevent these deviations.

Any change in the normal condition of the spine must be treated and corrected as soon as possible, as postural deviations can lead to a series of consequences that directly affect the patient’s quality of life. Thinking about it, I separated some exercises and stretches for those who suffer from spinal deviations and that can be done at home.

But, before venturing into these exercises, it is important to remember that treatments must be prescribed by a professional, and individually, as factors such as degree of deviation, age, type of curvature, severity and symptoms presented must be taken into account, to decide the best method of intervention.

Exercises for spinal deviation

1. Pelvic inclinations

Pelvic tilt will help to stretch the tight muscles in your hips and lower back.

How to make:

  • Lie on your back with your feet flat on the floor and your knees bent
  • Contract your stomach muscles while adjusting your back towards the floor
  • Hold for 5 seconds, breathing normally, and then rest
  • Make two sets of 10.
  • via Gfycat

    2. Arm and leg elevation

    It is possible to strengthen the lower back with elevations of arms and legs.

    How to make:

  • Lie on your front with your forehead towards the floor
  • Extend your arms over your head, with your palms positioned on the floor. Keep your legs straight
  • Lift one arm off the floor
  • Hold for one or two full breaths and lower your arm back
  • Repeat with each arm and leg
  • Do 15 repetitions on each member.
  • via Gfycat

    3. Cat and Cow Stance

    This is a very popular posture in yoga and helps keep your spine flexible and pain free.

    How to make:

  • Start with your hands and knees flat on the floor, in a four-posture posture, ensuring your back is level and your head and neck are comfortable
  • Breathe deeply and lift your back and head towards the ceiling
  • As you exhale, release your shoulders and bring your back toward the floor
  • Make two sets of 10.
  • via Gfycat

    4. Superman

    This is another exercise inspired by yoga and excellent for the spine.

    How to make:

  • Start with your hands and knees on the floor and your back straight
  • Extend one arm forward and outward, while extending the opposite leg back
  • Breathe normally and hold for 5 seconds
  • Repeat with opposite arm and leg
  • Do 10 to 15 repetitions on each side.
  • 5. Stretching the latissimus dorsi muscle

    It is possible to stretch the dorsal (largest muscle of the upper body) with this exercise. It is excellent for thoracic scoliosis, which directly affects this muscle, and also for lumbar scoliosis, which can cause back strain.

    How to make:

  • Stand with good posture in a neutral position
  • Keep your feet shoulder-width apart and your knees slightly bent
  • Bring your hands above your head and hold your right wrist with your left hand
  • Bend slightly to the right until you feel a stretch on the left side of the body
  • Hold for one or two breaths, then return to the starting position
  • Repeat on the opposite side
  • Do 5 to 10 reps on each side
  • via Gfycat

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