PLANK Series for Scoliosis | Strengthen your CORE
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- Опубликовано: 12 ноя 2023
- PLANKS! Learn a bunch of plank variations with cues specific for people who have scoliosis, hyperkyphosis, or those who have had spinal surgery.
The workout starts slow, with some core activation prep work, then progresses the difficulty of the front, side, and reverse plank - to ensure you get a well-rounded core workout!
1) Supine Transversus activation
2) Supine Table top - toe taps
3) Supine bridge 5 sec holds
4) 4 point TVA activation
5) Front plank on knees
6) L+R Side plank on knees, arm arcs
7) Tabletop on hands
9) Front plank on hands and feet
10) L+R Side plank on hand and feet, hold
11) Tabletop on hands, alt knee raises
12) Front plank on elbow and feet
13) L+R side plank on elbow and feet, arm circles
14) Supine bridge with straight legs
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*Although the movements are designed to maintain a neutral spine position, this general workout is NOT meant to replace treatment by a scoliosis-trained Physiotherapist. If you're looking to prevent progression of your curve or address pain or other symptoms, please discuss any specifics of your condition with a medical professional who knows your situation.
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I'm so thankful for all the workout videos. I was in a really good shape before I was diagnosed with scoliosis. I felt so frustrated that I can't do all of the workouts I used to do. But then I found this channel and I feel wonderful again because I still can be fit and in the same time take care of my spine ❤️
That makes us so happy! So glad that you are finding workouts that are effective and feel good for your spine. Question - we're thinking of launching a membership option where you'd get monthly calendars with suggested combinations of our workouts... is that something that you'd be interested in? Trying to determine if its something that people would want! Let us know! -Physio Andrea
I personally would love such thing. It could be really helpful
And curious - what monthly price would seem fair for a detailed calendar like that? Would love your input!
I love your channel. I would also love to have a calendar of scoliosis workouts. It’d be like having a virtual trainer and I would def subscribe to it! I have an S-curve and often get confused which exercises and on which side I should be working on.
@@TSCConnect Hello Andrea!
So thankful for these scoliosis friendly videos, I do it at home and I really love it, keep going to post that kind of video for scoliosis.
It will be amazing, if you will launch month subscription for detailed video with schedule. So waiting 🙏🏻
Thankyou Andrea for putting all the plank exercises together,I had requested you some time back & found it happening,….. thanks again,as always,I would reiterate you are the best for scoliosis!
Hi Rekha - yes this workout came from your request, so thank you for the idea!
Hello Andrea!
So thankful for these scoliosis friendly videos, I do it at home and I really love it, keep going to post that kind of video for scoliosis.
It will be amazing, if you will launch month subscription for detailed video with schedule. So waiting 🙏🏻
That's wonderful to hear! Ok sounds like a few people are interested in the scheduled workouts... stay tuned :)
I would be very interested too! Thank you Andrea! I found this channel when I wasn’t sure if I would ever be able to workout again! You have been a Blessing to me! 💖
Thank you! We appreciate any shares or supers donations, so we can keep making these videos!
I found these videos randomly here on RUclips, and I have to say I have been following them ever since and they always make my spine feel better! Most (even) pilates or yoga videos are not necessarly scoliosis friendly
Yay! Glad you found us and that the videos are working for you. If you find them valuable, we appreciate any support to continue making them - likes, shares, or even joining our monthly membership! Thanks for watching!
Your vidoeos are saving my back and my life currently. I'm so grateful for your channel, keep going!!
Thank you! We'd appreciate any support to keep making content, like shares, referring your networks to us, or considering supers donations or joining our membership 🙏🏻
Your videos have helped me immensely. Thank you so much, Andrea!
I'm so glad! If it feels right for you, we'd love any support to continue making more content, like shares with your networks, or joining our TSC Cheerleader membership :)
awesome a lot to take in here but will try it out
Thanks for watching, let us know how it goes!
I am really grateful for these Videos! Well done
Thank you so much! We'd appreciate any support to continue making more content, like shares with your networks, or joining our TSC Cheerleader membership would be a massive help!
Is bicycle kick suitable exercise for scoliosis? The toe touch exercise seems like a variation of it? Can we place a towel under our lower back so that it is not completely flat on the floor? Although my pelvis is tilted forward and I was trying to keep my back flat so that it gets into neutral position
I love this! I've been interested in utilising one move / machine to create a scoliosis-friendly workout. Is it also possible to have a full body workout with rowing machine? I heard that it might be hard on your lower back which is not ideal for scoliosis :(
Good question! The rowing motion is a full-body movement in itself anyways. If you do the rowing machine for 10-15 mins as a warm-up, then you can transition to one of our strengthening workouts to get a full body cardio and strengthening session!
My toes don’t bend that way …
@@TSCConnectWill try! Thank you so much ❤
Thank you so much I love your content! I have a question is it normal to feel little pain on my wrists while doing side planks or any of those exercises? 😅
Yes, people may feel discomfort in their wrists if they aren't used to weightbearing on their hands, or if their wrists have limited range of motion. However if you have any prolonged pain or sharp pain, please see a physiotherapist near you.
I do have a question, are these exercises safe to do when both of my shoulder blades are misaligned❓ Right one is close to my neck, left one is down near my armpit 😮I used to be a certified fitness instructor but I unfortunately had a traumatic vehicle accident in 2012 that gave me instant scoliosis with a burst fracture. 11 years later everything is rotating fast all of a sudden. It never had for 10 years, while I was still working out and lifting weights prior. I haven't had much luck with the physical therapy given to me where I live in MaineMy surgeons had said that I was basically broken in two, reverse S scoliosis in lumbar spine now scoliosis in thoracic as well after a major abdominal surgery.
Hi Valerie, so sorry to hear about your challenging journey after your MVA. There's a phenomenal, highly trained scoliosis therapist in Maine, her name is Heather Laferriere, although I believe she's on mat leave right now. But might be worth looking into working with her! In general, our exercises are done equally on both sides, are in neutral spine, and include cues to encourage your muscles (including shoulder muscles) to find as ideal position as possible. However, with your medical history you may want to consult with someone. The exercises we include here are pretty low key but since we haven't assessed you and can't give medical advice on RUclips, I can't say for sure if it is or is not appropriate. -Physio Andrea
Is this workout also suitable for someone with SD? Or are they not intended for people with kyphosis?
Yes absolutely! All our workouts on our channel are suitable for people with SD :)
We also have a full playlist for Kyphosis and SD: ruclips.net/p/PLpr1aOXw16nrFC5tbgAHDz8NsMa8iNGyZ
Buongiorno ho scoliosi S italica quale allenamento mi suggerisce gli sono grata ...baci dalla Calabria 🎉❤
Hi Emanuela, grazi for watching!
Sri molto brava 👍😍🫂 come posso ringraziarti? ❤😊💋💋💋
Hi Emanuela, please consider joining our membership where you can support us with a small financial amount every month: ruclips.net/channel/UCRZF8PXM3PC0yNrGYp2-SGgjoin or consider a one-time donation. This will help us continue to make more videos! Thank you!
I don't feel any burn in my abs Am I the only one.I feel like I won't be fit
The goal isn't to feel a burn, but rather focus on the positioning and technique for each movement - you'll be exercising muscles whether you feel it or not! :)