Chiropractic and Yoga Alignment

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Scoliosis exercises part 1

Scoliosis Pattern 1: High Curve on the Right

  • Right Shoulder Higher 
  • Right Upper Back Hypotonic – to be strengthened
  • Left Upper Back Hypertonic – to be stretched
  • Right Buttock Hypertonic – to be stretched
  • Left Low Back Hypotonic – to be strengthened

Scoliosis Pattern 2: High Curve on the Left

  • Left Shoulder Higher with Hypertonic muscles – to be stretched
  • Left Buttock Hypertonic – to be stretched
  • Right Upper Back Hypotonic – to be strengthened
  • Right Low Back Hypotonic – to be strengthened

1. Wall Lean stretch

Objective: To stretch hypertonic lower back

  • Lying on stomach.
  • Palms and elbows grounded with shoulders stack on top of elbows.
  • Knees and feet hip width apart, heels pointing outward.
  • Push chest forward.
  • Do not shrug shoulders.
  • Look forward with chin slightly tuck to neck.
  • Push shoulder blades towards each other.
  • Take 3 slow breaths at the the deepest dip of chest.
  • Do 3 reps.
  • Do 2 sessions per day.
Taking it to the Next Level
 
  • Increase from 3 to 5 breaths

2. Mid back rotation stretch

Objective: To stretch upper back evenly on both sides

  • Lying on stomach.
  • Palms and elbows grounded with shoulders stack on top of elbows.
  • Knees and feet hip width apart, heels pointing outward.
  • Push chest forward.
  • Do not shrug shoulders.
  • Look forward with chin slightly tuck to neck.
  • Push shoulder blades towards each other.
  • Take 3 slow breaths at the the deepest dip of chest.
  • Do 3 reps.
  • Do 2 sessions per day.
Taking it to the Next Level
 
  • Increase from 3 to 5 breaths

3. upper back dip

Objective: To stretch upper back evenly on both sides

  • Lying on stomach.
  • Palms and elbows grounded with shoulders stack on top of elbows.
  • Knees and feet hip width apart, heels pointing outward.
  • Push chest forward.
  • Do not shrug shoulders.
  • Look forward with chin slightly tuck to neck.
  • Push shoulder blades towards each other.
  • Take 3 slow breaths at the the deepest dip of chest.
  • Do 3 reps.
  • Do 2 sessions per day.
Taking it to the Next Level
 
  • Increase from 3 to 5 breaths

4. ARM EXTENSION ON ALL-FOURS

Objective: To strengthen rhomboids, latissimus dorsi, teres major, teres minor and posterior deltoid muscles on the hypotonic shoulder as indicated below.

Scoliosis Pattern 1 & 2 to raise Right arm 

  • Begin on all fours in tabletop position.
  • Keeping arms straight with shoulders stack on top of wrists.
  • Knees bent 90 degrees with hips stack on top of knees.
  • Lift RIGHT arm to point fingers forward without moving right shoulder blade.
  • Maintain right arm parallel to floor.
  • Do not arch neck or back.
  • Take 3 breaths at the top of the movement.
  • Lower right arm gently back down to the ground.
  • Do 3 reps on right side only and do not switch side.
  • Do 2 sessions per day.
Taking it to the Next Level
 
  • Increase from 3 breaths to 5 breaths at the top of the movement

 5. Hip Extension on all-fours

Objective: To strengthen gluteal maximus, gluteal medius, gluteal minimus on the hypotonic buttock as indicated below.

Scoliosis Pattern 1 to raise Left knee / leg

  • Begin on all fours in tabletop position.
  • Keeping arms straight with shoulders stack on top of wrists.
  • Knees bent 90 degrees with hips stack on top of knees.
  • Push right knee and toes firmly on ground.
  • Do not rock pelvis to the right when raising LEFT knee up while maintaining knee bent.
  • Press left foot sole toward ceiling.
  • Maintain both hips and left knee parallel to floor.
  • Maintain 90 degree bend in left knee.
  • Do not arch neck or back.
  • Take 3 breaths at the top of the movement.
  • Lower left knee gently back down to the ground.
  • Do 3 reps on left side only and do not switch side.
  • Do 2 sessions per day.

Scoliosis Pattern 2 to raise Right knee / leg

  • Begin on all fours in tabletop position.
  • Keeping arms straight with shoulders stack on top of wrists.
  • Knees bent 90 degrees with hips stack on top of knees.
  • Push left knee and toes firmly on ground.
  • Do not rock pelvis to the left when raising RIGHT knee up while maintaining knee bent.
  • Press right foot sole toward ceiling.
  • Maintain both hips and right knee parallel to floor.
  • Maintain 90 degree bend in right knee.
  • Do not arch neck or back.
  • Take 3 breaths at the top of the movement.
  • Lower right knee gently back down to the ground.
  • Do 3 reps on right side only and do not switch side.
  • Do 2 sessions per day.
Taking it to the Next Level
 
  • Increase from 3 breaths to 5 breaths at the top of the movement
  • Straighten the working knee and flex working ankle at the peak of the movement 

6. diagonal curl up

Objective: To strengthen rhomboids, latissimus dorsi, teres major, teres minor and posterior deltoid muscles on the hypotonic shoulder as indicated below.

Scoliosis Pattern 1 & 2 to raise Right arm 

  • Begin on all fours in tabletop position.
  • Keeping arms straight with shoulders stack on top of wrists.
  • Knees bent 90 degrees with hips stack on top of knees.
  • Lift RIGHT arm to point fingers forward without moving right shoulder blade.
  • Maintain right arm parallel to floor.
  • Do not arch neck or back.
  • Take 3 breaths at the top of the movement.
  • Lower right arm gently back down to the ground.
  • Do 3 reps on right side only and do not switch side.
  • Do 2 sessions per day.
Taking it to the Next Level
 
  • Increase from 3 breaths to 5 breaths at the top of the movement
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