Scoliosis Home Workouts: 8 Exercises That Will Strengthen Your Core

If you have been diagnosed with scoliosis and have been going through several sessions of non-surgical scoliosis correction, you might want to try out these exercises at home.

The following exercises support your scoliosis treatment program by helping you strengthen your core and improving your posture and balance.

8 Exercises People with Scoliosis Can Do at Home

  1. Cat-Camel

2 sets, 10 reps each

Get down on the floor on your knees and hands. Keep your abs engaged and your head straight.

Take a deep breath and as you do, round out your back by lifting your rib cage. Then lower your chest and look up a bit as you exhale.

Go back to your starting position and repeat.

  1. Pelvic Tilts

2 sets, 10 reps each

Lie down on a yoga mat face up with your knees bent, arms on the side, and feet shoulder-width apart.

Tighten your abs and glutes to bring your pelvic area to a curl while you flatten your lower back on the floor. Hold this position for 5 seconds as you breathe normally.

Gently release and repeat.

  1. Spider

3 sets, 10 reps each

Stand in front of a wall with your feet together. Lean forward supporting your weight with your hands placed on the wall at chest-height. This is your starting position.

Slowly walk your fingers up the wall until your arms are fully extended above your head. Once your arms are stretched out, stand on your toes and maintain a straight line from the tip of your hands down to your heels.

Bring your hands back to your starting position and repeat. Remember to keep your core engaged throughout the entire exercise.

woman using an exercise ball

  1. Crunches

3 sets, 8 to 10 reps each

Using a stability ball, lie down on it with the small of your back and your feet flat on the floor.

Place your hands behind your head keeping your elbows pointed at the side. Bring your body up using your abdominal muscles and return to your starting position in a controlled manner.

Repeat.

  1. Leg and Arm Extensions

2 sets, 10 to 15 reps each side per set

Lay on your belly on a stability ball with your hands and legs on the floor, both spread shoulder-width apart.

With your abs contracted and your back muscles lowered, slowly raise your right arm and left leg until they are parallel to the floor and steadily bring them down.

Repeat on the other side to make one rep.

  1. Back Extensions

2 sets, 8 to 10 reps each

Prop yourself up on a stability ball with your quads and stomach resting on it. Brace your feet on a wall and place your hands behind your head.

Slowly lower your torso towards the floor and bring yourself back up to your starting position. Keep your core fully engaged as you repeat the exercise.

  1. Squats

3 sets, 10 reps each

Using a Bosu Balance Trainer, find your balance and stretch out your hands in front of you.

Slowly sit back as if you’re about to sit on an imaginary chair until your thighs are parallel to the floor.

Keep your abs and back tight and push with your heels to bring your body back up to its starting position. Repeat with your core engaged throughout the exercise.

  1. Superman

2 sets, 10 reps each

Lie face down on the floor in Superman’s flying position, with your body straight and hands stretched out in front.

Steadily lift your hands and your feet while keeping them stretched out.

Hold for a few seconds and then release. Repeat.

While these exercises may seem fairly easy to do, be sure to listen to your body, too. Do not work through any pain to avoid injuries. Use extra caution especially when you’re working with exercise equipment.