10-Min Scoliosis-Friendly Core Workout 1 | Exercises to Support Your Spine
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- Опубликовано: 1 окт 2024
- Core, core and more core! Are you always told by your medical professionals to 'just keep your core strong', but then only see RUclips workouts with lots of twisting and crunching that doesn't feel good for your scoliosis? Well, we made this core workout just for you!
Here's a 10-minute, medium intensity core workout for people with Scoliosis or Scheuermann's Kyphosis, designed to increase your fitness in a scoliosis-friendly way using spine-neutral movements.
If you like it, check out our Scoliosis-Friendly Core Workout 2: • 16-Min Scoliosis-Frien...
If it's your first time joining us, maximize your workouts by watching our explainer video, which describes our commonly used cues:
• 4 Terms You NEED To Kn...
Looking for more?
Check out our channel with workouts and more:
/ @tscconnect
Questions? Other requests for content? Let us know by leaving a comment below!
Enjoy your workout!
Exercises:
1) Bent Knee Fallouts
2) High Plank Side-to-Side Taps
3) Dead Bug
4) Mountainclimbers
5) Supine Toe Taps
6) Static Beast Hold
7) Supine Leg Raises
TSC Connect is powered by The ScoliClinic. Check us out:
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@thescoliclinic
*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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When I first tried to do this 10 minutes core workout 3 months ago, my back burnt so much I couldn't stand it. I couldn't believe it only lasted 10 minutes. Now my back is much stronger. Thank you very much.
Great job! Make sure to try our other core workouts to switch it up and activate other parts of your core!
Finally some core workout where I don't feel back pain🤩. Thank you!
Wonderful, so good to hear!
Super helpful tips, especially for people with scoliosis that want to go to the gym and avoid worsening their condition.
Thank you for the effort you put in delivering such simple but yet so important information.
Glad it was helpful! Be sure to check out our other workouts on our channel, we have some using the kettlebell ruclips.net/video/OC67F3vCa7o/видео.html and some handweights: ruclips.net/video/_tDJw4SDfHw/видео.html and more!
Thank you so much for sharing! I use this weekly now. I used to beat myself up for having a weak core when doing things like Russian twists and even crunches, but they always gave me neck pain. I now feel like I can get a great core workout and only the 'good sore' after a workout, not pain.
Hi Caroline, Awesome to hear, I'm so glad that you like this workout! I know, there are so many other ways to activate and strengthen your core without straining other parts of your body! Please let us know if you have further requests :)
-Physio Andrea
0:46 Ben Knee Fallouts
1:54 High plank side to side taps
2:37 Dead bag
4:50 Mountain climber
5:31 toe tap
7:45 static beast
8:27 leg raises
10:36 static beast step backs
Btw, for leg raises, is it sciatia friendly?
Sciatic nerve irritation can be caused by many reasons, please see a scoliosis-trained physiotherapist who can assess the source of your symptoms and advise on appropriate exercises.
Not great for sciatica.
These are powerful exercises. However for me it is difficult to keep switching between lying position and on all fours position after each exercise, especially when I have pain flare ups. Could you create a lineup that has more flow.
@@gardenlove2782Exactly my thoughts. Or maybe they could have provided more time in between each pose. It’s a bit of a hassle to constantly pause and unpause. I need more time to get to the high plank position from my back if I want to reduce pain.
Great points - in our beginner workouts, they are slower paced for people who have pain. For the moderate and advanced workouts, we get other comments where people say the transitions are too slow... so it's hard to make everyone happy so that's why we made beginner/moderate/advanced playlists. hope that helps!
Thank you so much! This is exactly what I am looking for. I found so many workout videos on RUclips but they are not scoliosis-friendly. My physiotherapist told me I shouldn't do exercises with twisting, back arching behind, jumping and core training in a sit-up position.
You're so welcome!
hey you can do Swimming as it's the best exercise for scoliosis, Swimming reduces my S curves 85% within 5 months
@@aksaismail1873 swimming can be done for a short period of time. I have Thoracic right curvature scoliosis and it gives me intense pain if I stay swimming longer than 5 -10 mins
do it the way your body can cope up
@@aksaismail1873 Glad to hear that! and thank you for the suggestion! I just learned to swim a few months ago.
wow, such a short yet efficient workout , felt the burn, thanks a lot!
Awesome to hear!
Finally someone who really knows about scolosis, thank you!!!
Thanks for the kind words, yes we're trying to share this information with as many people with scoliosis around the world :) Please share with your networks, and let us know if there's anything specific you'd like to see on our channel!
A big thank you for all your great workouts. I have a severe scoliosis with an important gibbosity. Since I started working out every day following your videos and tips, I feel my back is stronger. Next step... Find a physiotherapist in Montreal who can give me personalized advice.
Oh we're so happy that you find these helpful! We're unsure of anyone in Montreal with similar training but we would be happy to have you in Vancouver if you're interested in taking a trip to the west coast!
What is gibbosity?
I appreciate how simple, effective, and safe this core workout it! Thanks :)
Glad to hear it ☺️ be sure to check out our Core Workout playlist on our channel!
I just came across your channel, this is amazing, thank you so much for doing this.
We hope it’s helpful, that’s for watching! Please do share with your networks - it helps support us to continue making more content :)
thank you so much◝(⑅•ᴗ•⑅)◜..°♡
you're so welcome!
Thank you for offering these exercise sessions. The variety will allow me to find some that I can do. I'm considered "aged" with untreated severe scoliosis. I have to get my core under control to remain walking at this point. Thanks again. It's a great service that you are providing. 🙏
Hi Teresa, you're very welcome! Where are you located? Happy to recommend a scoliosis-trained physio in your area if there is one. PS we have 4 core-focused workouts available now, and we have a beginner core workout in the list to film! Please do spread the word with your networks and doctors - we're trying to reach more people just like you. -Physio Andrea
I am in Oklahoma. I will definitely share it with the neurosurgeon that monitors my case. These seems like they won't case the pain of typical core exercises.
How long after surgery am I supposed to be doing this my back started to hurt with the Mt climbers and the side to side push-up thing
Please ask your surgeon about your specific condition because we can’t give medical advice over RUclips. Every surgeon has different return-to-activity guidelines
Im so glad i found this video, its been very hard to find the motivation to exercise when so many core exercises totally clash with my kyphosis. Thank you so much for making this!
We're glad you're here! Have you seen our other videos for kyphosis?
Mobility routine: ruclips.net/video/llXZKXGoebo/видео.html
Upper body strengthening: ruclips.net/video/iFawJFj1rpQ/видео.html
Hamstring Stretches: ruclips.net/video/2tkz7MnUSUQ/видео.html
Hey Can you please make a video that targets the chest. I have rods and I discovered that push-ups are detrimental if you have rods. Or if you already have a video on that topic can u tell me the title theres a lot of videos I may have over looked them
Wow. This is great!! I have two curves at 45 and 50 degrees so finding the right work out is a challenge. I have a question - with things like leg raises or dead bugs I feel a big pop when I extend my left leg. Is that ok or a sign I shouldn’t do that exercise?
Hi Krissy - thanks for the positive feedback! When you feel the 'pop', where in your body do you feel it? If it's in the front of your hip area, sometimes that's a muscle scooting back and forth over a pointy part of your pelvis? Try extending your leg at a 45° angle, up towards the top corner of the room where the ceiling meets the wall, to see if that changes things. BUT if the pop is painful, or you feel it in your back or somewhere else, please seek medical advice because we can't give that over youtube!
If you don’t mind me asking are you going to get surgery for it? I have a 65 degree curve and 50 degree curve and will be getting the surgery, using these exercises to help strengthen my core before hand
I can't do mountain climbers because of my hip but skipping it and doing everything else helped my hip! ♥️ That only took a couple of decades
Great to hear you're finding them beneficial!! Be sure to check out our other core workouts that are designed for people with scoliosis:
ruclips.net/p/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF
i can´t understand when my client use those type of exercise she felt back ache and when she uses the exercise that we must to avoid like flex spine she didn´t feel back ache. she get 49º degrees of right thoracic spinel curve and is a young woman
That's difficult to say because we have not assessed your client. Which country are you in? Perhaps there's a scoliosis trained physiotherapist near you who can consult on your client's exercises
Thanks for this!!! I was doing crunches but then i realised that it might be bad for my scoliosis. Also is it possible to do the butt bridge?
Yes we love glute bridges! Just make sure you don't arch.... check out this workout that has a bridge in it:
Glute workout: ruclips.net/video/7wrUihyQqW0/видео.html
core workout with theraband: ruclips.net/video/scH9TrlSOO4/видео.html
Hi I feel static beast working more of my quads than my core. Am I doing something wrong?
Not necessarily, it's quite common to feel it in your quads. As long as your spine is neutral and your core is active to support your spine, this exercise is still great!
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Hope your friends find our channel!
Anything with deadbug I have pain in lower back
If you have persistent pain, please find a physiotherapist in your area that can assess and treat you thoroughly. You can try only moving your legs a little bit (don't stretch them out), or keep your legs in tabletop and only move your arms.
hi! this is exactly what I need, thank you so so much. I use these for my Pomodoro breaks 😁 Keep up the amazing work!
What a good idea, glad you like these short workouts!
Thanks for this! I always used to do leg raises only, as that was one of the only scoliosis-friendly core workouts I knew, and did these exercises and had some good soreness on my obliques the next day, which is a muscle I rarely get to activate, thank you!
Glad you found us, Max! Have you seen our playlist that has scoliosis-friendly core workouts? And more are on the way!
ruclips.net/p/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF
This is what I’ve been looking for 🥺. Can we do this with bands once we get stronger ?
Yes! Feel free to add bands whenever you want. We’re also planning on making advanced scoliosis-friendly core workout soon!😅
@@TSCConnect Please do!! These have helped me so much!
@@isthatyou6715 We just recorded a scoliosis-friendly core exercise using therabands!! Coming soon!
Hi there! I hope you will notice this. Just a genuine question, my lower back will ache when doing the plank and static beast. Is that normal? Or is my posture the problem? 😩
Perhaps the version of plank or static beast are doing might be to difficult for your current phase (which may cause other muscles to compensate, like the psoas or other hip flexors that attach to the lower back). However, back pain may be due to other factors that we cannot assess on RUclips so please find a scoliosis-trained therapist in your area.
Can I do these even if I might not have scoliosis but maybe I have kyphosis or smth. I'm not sure cause the doctors won't check properly ,and money is a problem for private ones so I'm stuck with pain and feeling like my body is not symmetrical🥺🥺
In general, yes because all the movements don't involve bending of the spine (which is to be avoided with hyperkyphosis).
Have you seen the playlist we made for people with hyperkyphosis: ruclips.net/p/PLpr1aOXw16nrFC5tbgAHDz8NsMa8iNGyZ
Any 6 pack Exercise for people with SColiosis please ? WHen i do regular Push ups, getting severe pain in back knee.
Our workouts focus moreso on aiming for strength and general fitness rather than gaining a 6-pack. Abdominal fat distribution really depends on many things other than exercise like genetics, diet, sleep, hormones, and more
In my life long quest for help with scoliosis, I basically never found anyone confident in their ability to help me reverse the curve. There are a few centers in USA, and that's about it. Otherwise, western medicine treats in as incurable condition that they have no way to deal with other than surgery and bracing. Physical therapists that mainly work with government insurance have no knowledge nor initiative to take that quest on... So what's left is a few brave souls that try to help, for whom money most often has to come out straight from the pocket... That's what I'm experiencing in Quebec, Canada
Thanks for sharing your journey. Yes, it can be frustrating for sure. I suppose my main question would be to understand what your expectations are, when you refer to your desire to reverse your curve?
If your vertebrae changed shape a lot during adolescence, as a skeletally mature adult there is only so much that physiotherapy and bracing can do. Typically, goals for adults focus on maintaining a curve to prevent progression with aging, and working on strength, addressing symptoms, and posture.
Many Physiotherapists accept medical benefits to support the costs, is this an option that you have for yourself in Quebec?
- Physio Andrea
Love your videos. As a small critique though it would be helpful to be given easier alternatives to some of the exercises. Like with the High Plank Side to Side Taps, the position is hard on my wrists (nerve pain), is doing this exercise on my elbows a suitable alternative? Or maybe with my elbows on a slightly raised platform?
I once took a barre class like this where the instructor would throw in easier alternatives to all her exercises which was super helpful at the time (and took the shame out of using those alternatives when in a public class - unlike a yoga instructor I had that would diss me publicly for doing an alternative to their twisting poses).
Thanks for the feedback! It's a delicate balance to explain thoroughly and not add too much talking in each exercise explanation (which is other feedback we've received😅). We'll keep this in mind and integrate it when we can!
hi, are planks acceptable?
Yes we have the whole scoliosis-friendly workout made with planks! ruclips.net/video/0OUAnKuBitE/видео.html
Hiii quick question. Sometimes I hear I cracking sound when I do certain exercises (like when you crack your knuckles) does anyone know what can be the cause?
Btw I stretch everyday so
It’s hard to say, but if you have any symptoms or pain with the cracking please do see a medical professional near you to discuss your situation directly ☺️
I don't particularly like this video. most of those exercises are very easy but I don't think will do much for my core. the ones that are hard for me are the ones in which I'm in a pushup position because I hate and I'm not good with pushups (the most I ever did was 30 and i was a kid then and I'm not sure if I could do 1 right now) but my weakness in those particular exercises has to do with my arms and shoulders not my core. only exercise here that makes sense to me is the leg raise. although while great exercise for my stomach it will not do much for my hips.
If you don't like this video, no problem :) If you find it too easy, check out our playlist of ADVANCED workouts, especially the ones using the pull-up bars - those are challenging for upper body and core!
ruclips.net/p/PLpr1aOXw16nonnEvhLdfavfjmk3-AP6KR
Also this is one of our favourite scoliosis-friendly arms and shoulder workout: ruclips.net/video/xmkPc0jYoJo/видео.html
If you want to work out your hips: ruclips.net/video/7wrUihyQqW0/видео.html
AND we have a video about hip and pelvis stability, that's in editing phase right now.
Thank you, was looking for more scoliosis friendly core workouts. Usually did planks and leg lifts but had my hands out to my sides to keep my back straight didn't have them behind my pelvis made a difference.
Great to hear! Sometimes a slight modification makes all the difference ☺️
I love this workout, the movements are really good. But I'm sorry, i cannot stand that one second you're up and then you gotta flip over again. It's not efficient
Thanks for your feedback. Yes, you're right, this workout has many position changes as we're focusing more on providing a well-rounded workout that alternates the working muscle groups, rather than efficiency. And in order to do that without using equipment, we use gravity, so we need to change positions frequently.
Hi! When I do static beast and the 2nd static beast move with knees stretching out, my knees are kinda hurting. What can I do to improve this?
Knee pain could be a result of many things, so please find a physiotherapist near you who can assess and treat and suggest different ways to do exercises.
Thank you so much! Simple, possible and effective.
We're glad you like it! Have you tried our other favourite scoliosis-friendly core workouts?
- Plank Series for Scoliosis: ruclips.net/video/0OUAnKuBitE/видео.html
- Core Workout with Dumbbells: ruclips.net/video/CdGRF6iDvCk/видео.html
- Bodyweight Core Workout: ruclips.net/video/0Tx0GTvOUyw/видео.html
Thank you for this! My back pain has increased so much with age, i had to stop my old ab routine and was pretty bummed about it. This one was a great alternative
Thanks! Make sure to check out our whoooole playlist made with scoliosis-friendly core workouts: ruclips.net/p/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF
Sometimes 10 minutes is all the time I have! So this is a good one to have in my rotation of routines.
Great to hear! We’ll be aiming to make more 8-10 minute ones!
I want to go to the gym and my goal is building muscle with weights, but since I have scoliosis what are some safe exercises to perform at the gym?
All of our workouts are movements that are safe for scoliosis because they're done in neutral spine positions. You can add weights to them as you're able
Back pain prevents me from exercising with my back on the floor. I have to use my bed.
Hi Catherine, if your bed works for you, then that’s great. We have some other beginner level workouts that might be good for people with back pain and other symptoms. Have you tried some of those?
This is saving my life right now! I’ve been doing it for a couple weeks alongside my sch-pt and it makes everyday movements easier not to mention my abs are way more defined now! Thank you thank you :)
Yahoo! So great to hear! Make sure to try our other scoliosis friendly core workouts (we made a whole playlist!):
ruclips.net/p/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF
while doing any exercise that includes raising the legs laying on my back my left pelvis pops, is it normal, can it be related to my scoliosis?
Try turning your feet outward a bit, it might change the position of the hips and muscles. However, popping may be related to other things - please see a healthcare professional for assessment of your hip, especially if the popping is painful
is it normal to have back pain during this workout ( i just started working on core muscles.) Is it that my core is just weak, or am i doing it wrong?
Sometimes when people have existing pain, they may feel it while doing exercise (and should see a Physiotherapist to address this). However the workout shouldn’t be creating new back pain - it’s hard to say why you’re experiencing this without an assessment of your technique, so if you have a therapist in your area that can check your movements, that would be best. Hope that helps!
Back pain? May be u never excercise before, so when you excercise, it may cause cramp, its normal
There are different type of scoliosis. Is this good for people with mild lumbar scoliosis?
All of our workouts are designed with neutral-spine movements and are helpful for people with spinal conditions like scoliosis or who experience back pain or other symptoms and are looking for modified workouts. So yes, if you have mild lumbar scoliosis, these workouts are likely appropriate for you however they will not correct the curve, and if you have specific symptoms or questions, please see a scoliosis-trained physiotherapist near you for specific questions.
Personal targets:
0:46 Ben Knee Fallouts
1:54 High plank side to side taps
2:37 Dead bag
5:31 toe tap
8:27 leg raises
Thanks for bookmarking those!
Thank u
❤💜💫💚💥❤️🩹💫💖
You're soooo welcome!
also these arent spondy friendly. i started doing these and my lower back pain got worse, especially with the leg raises
These exercises are generally ok for spondylolysthesis (not contraindicated) because it does not include end range back extension which is generally what aggravates spondy. However, its possible that any exercise creates symptoms as it highly depends on the specific person's technique, alignment, and muscles being used. Leg raises do engage the psoas which are connected to lumbar vertebrae, however if the legs are lowered to the appropriate depth and the deeper core can maintain the spinal alignment, then the movement may still be fine.
If you have back pain, please see a healthcare professional who can assess your situation and provide treatment. These exercises are general and cannot be individualized to every condition.
That was so painful.. defiantly not a high plank with scoliosis!!
If the high plank feels hard, perhaps its too high difficulty level for you at this point, try modifications with your knees on the floor. If you're having pain, please see a medical professional near you to assess and treat your specific pain.
I love these videos but none are with weights. I’ll incorporate it into what I can hoping it’s okay but I would like to see exercises that are good with weights/equipment in the future. Thank you for what you do though !
Hi! We actually have quite a few workouts that use weights:
- Weights/Dumbbells: ruclips.net/video/_tDJw4SDfHw/видео.html
- Advanced Kettlebell workout: ruclips.net/video/OC67F3vCa7o/видео.html (can use dumbbells)
- With therabands: ruclips.net/video/T1ZYtl-zVIo/видео.html (if you tighten up on the theraband, it can provide higher resistance which is similar to using weights)
- Back strengthening: ruclips.net/video/iFawJFj1rpQ/видео.html (you can hold weights for all of these movements)
And you can choose heavier or lighter weights depending on your strength. Let us know how those go for you!
Thank you, but some of the exercises like static beat hurt my back very much(
Hmm please see a physio who can assess your technique and provide treatment for your pain. Static beast is a neutral static hold so is technically safe for majority of spinal issues
The workout seems to be scoliosis friendly but sadly it isnt knee friendly. I really hurt my knee when doing those static beasts.
All movements in our workouts use normal range of motion for all joints, and don't push the knee joint to any end ranges or excessive stress. However if there's a biomechanical issue or prior injury, then some movements may create symptoms. Sorry to hear your knee doesn't feel good after the static beast, please see a Physio close to you to assess what's happening and what exercises may help support your knee.
Thank you for this, i want to ask if normal plank (not high) is scoliosis friendly? I workout at the gym and i wanna add plank to my abs workout, is it ok? Thanks again
Planks in general are scoliosis-friendly because they are a static hold done in spine neutral, however they may or may not be appropriate for you based on their difficulty. Planks on hands are easier, and also if you lower down to your knees. The priority would be to focus on alignment and endurance rather than to choose a position that’s too challenging where your body compensates in other ways.
My hip/groin pops pretty loud on the left side every time I do the dead bug.
Try extending your leg up towards the ceiling at a 45 degree angle (don’t lower leg all the way to floor), or try turning your foot to face to the side (external rotation of the hip) when you extend your leg. This popping is typically a tendon flipping over a bony part in the pelvis BUT if you have pain or it continues, please see a medical professional for assessment and treatment as we cannot be sure what that is over RUclips.
Can this help to strengthen back and prevent the progression of scoliosis?
These core exercises are meant to improve activation and strength of deep core muscles to support your spine. Regarding progression: scoliosis-specific exercises like the Schroth method are the most effective because they are designed for your individual curve. These workouts on our channel are moreso for general fitness and strength using movements that are safe for people with scoliosis.
How best can we use these ab videos? Like, should we do one per day? Two? Master one before we move to another? Just trying to get the most from them.
That’s your choice depending on your level of fitness. Some people stick to doing all beginner ones and move on to moderate when they feel easy. Others like to mix and match depending on how they feel on a given day. We made them short on purpose (under 20 mins usually) so that you can choose combinations to suit your needs. Some people will repeat a video or do them twice a day, some can only do 3 workouts a week. It really depends on you.
And if you want specific advice to design a program, please see a Physiotherapist (or come to The ScoliClinic if you’re able to travel😉)
Thank you! Can you also include stretches?
We have several scoliosis-friendly stretching routines on our channel! Check them out:
ruclips.net/video/8NVGdRovpNc/видео.html
ruclips.net/video/zG0JlR_EzLg/видео.html
@@TSCConnect ty!
My child is 11 yrs old. Can she perform these exercises?
If she has the focus and body awareness to do them then it typically should be fine. However if she has symptoms or if you are concerned about slowing curve progression, please find a scoliosis-trained healthcare professional to assess and treat your daughter
Thank you so much! Perfect videos and love the timer that goes along with each exercise
You're so welcome! We appreciate any support so we can keep making content, including shares of our videos, supers, or a base membership :) Thanks for watching!
Where exactly should we feel the Static Beast?
It’s an exercise that is felt everywhere😅. Often in shoulders/arms and thighs, but the core is certainly still working!
Hi!! I have 45 degrees, is this workout gonna help/any results?
These workouts are done with neutral spine position so they are meant to be appropriate for people with scoliosis. However, they do not replace curve-specific treatment like the Schroth approach.
@@TSCConnect thank you for the answer!!
Do you know how many calories you burn with this workout?
No idea 🤷🏻♀️
Thank you so much!
You're welcome!
Thank you! are these for lower belly as well?
Hi Gaby - our core exercises don't target any specific muscles or areas of the core, but rather focus on ensuring your activation of your deep core muscles so that they can support your spine. But yes, to answer your question, these exercises will activate all core muscles to some extent during this workout. Hope that helps! -Physio Andrea
Thank you so much.😊
Always welcome! Make sure to try our other scoliosis-friendly core workouts, we have a whole playlist!
How many time should I practic this in day,?
There’s no specific prescription that we can give over RUclips, it really depends on your current fitness level, goals, and curve and symptoms. Please see a physio near you for more individual advice ☺️
Hello, is it normal that I feel my lower back a lot when doing the leg down type of exercises like the dead bug? It doesnt hurt but I do feel it more than I feel the abs 😆🙈
hmm perhaps try not to extend your leg and lower it all the way. When you do dead bug, try reaching your leg up toward the top corner of the wall in front of you, to lessen the lever of the leg on the back. Or, only straighten your leg halfway. It still will be effective for your core if you do it this way. Does that help?
What level workout is this? Thank you :)
Moderate - see top left corner for the label Beginner/Moderate/Advanced.
Also the banners are colour-coded:
Beginner (light blue)
Moderate (medium blue)
Advanced (Navy blue)
It is useful for the lower back only or for all back
It's mostly targeted at the core, but most of the back muscles will also work because these are full body exercises.
Physio Andrea,I have always felt that this core 1 & hanging should be done on a daily basis for scoliosis, what do you think .
The 3rd exercise may be added on the basis of our needs like addressing the shoulder or the hip etc
The frequency and number of workouts to do really depends on each persons situation, current level of fitness, and current symptoms and goals. So, we intentionally don’t give specific recommendations for that ☺️
Although - we do agree that some form of spinal elongation is generally recommended to be done on a regular basis for people with scoliosis. But this could be semihanging, full hanging, supported hanging, active sitting elongation, supine Schroth with anchoring waistbelt etc
Did this for the first time and omg it doesn't hurts my back, so it's good i really like it
Amazing! Check out our other scoliosis-friendly core workouts: ruclips.net/p/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF
And more to come!
Anyone using this workout to lose weight?
Our workouts focus on increasing strength and encouraging movement for people with scoliosis. Weight loss typically depends on many factors such as genetics, diet, lifestyle, exercise, sleep, stress, hormones and more.
Is it okay to do having done surgery?
Yes in general these are safe for post-op, but it depends how long ago you had your surgery. If it was less than a year, ask your surgeon for clearance to exercise first
Thank you so much for this :) I have mild scoliosis, mostly symptomless, but I've been warned I need to do physiotherapy to not be in pain when I'm older (I'm 31 now). I used to have a great scoliosis-trained physiotherapist who prescribed many of the exercises that I can see in this workout, too. But since I moved to another country, I haven't had contact with her -but this channel really helps to give me some great ideas for home workouts and also reminds me of the kinds of exercises she recommended. Thanks again :)
Great that you had the chance to work with a scoliosis-trained therapist! What country are you in now? There may be someone there we can refer you to.... and thanks for watching our channel, please explore all the playlists because we have lots of tips and exercises :)
@@TSCConnect I'm in Spain right now, close to Barcelona. I'm still quite new here, we moved less then a year ago. If you can recommend someone, I might be interested :) normally, for me simply doing scoliosis-friendly exercise for 10-20 min a day is enough to have no back issues at all - but I would be interested in having a professional examine me again and let me know how I'm doing. Thanks again for your channel :)
The Barcelona Scoliosis Physical Therapy School is one of the leaders in the world. Check out the team of Dr. Manuel Rigo!
start 1:10
Totally! Thanks for marking it. Feel free to jump ahead if you want to get right into it!
Will it help for slimmer waist?
Our workouts focus on strength and function, not so much aesthetics because weight and body composition depend on many more factors such as sleep, diet, genetics, activity levels, and more.
The dead bug hurt my spine
If you’re experiencing pain then please see a healthcare professional in your area
These might be scoliosis friendly but not if you are already having intense pain. These exercises only cause those already aggravated muscles to tense and cause more pain. This also doesn't address someone with shoulder issues or the fact that plank type exercises are forbidden with glaucoma. Don't you have stretches and exercises that can be performed from a sitting or standing position? Having back pain makes it almost impossible to get on the floor and back up.
Sorry to hear you're experiencing intense pain, we hope that you're seeking individual treatment or medical advice. This workout that you did was labelled 'moderate', for people with pain or other symptoms, or those who are just beginning their exercise journey, we recommend our 'beginner' series with the light blue banners. They have less transitions and the movements are much gentler. Let us know if those work for you.
We also cannot possibly accommodate for all possible co-presenting medical conditions like glaucoma, or specific joint issues like shoulder pain. If you aren't sure about the exercises, please run them by a physiotherapist or doctor who knows your situation to get the go-ahead or suggestions for further modification.
Thank you for your reply and I do realize you cannot possibly cover all kinds of other issues. I am just having a really hard time finding physical therapy that is geared towards the back pain I have and taking into consideration that I have scoliosis. Many of my exercises are just what you say not to do. Thank you again for your reply and advise and I will check out the beginner series and see if that would help.
Hi Brandee - checking in, have you been doing the Beginner playlist workouts, and have those been more tolerable?
I have been in and out of physical therapy and the end result is never any better than when I started. I've moved on to acupuncture and it seems to be helping. Thank you and I totally understand you can't cover every issue. I am just frustrated with nowhere left to turn.
Another excellent video - thank you. Would the dead bug exercise and the other exercise where both hands are pushing against both knees be prolapse friendly as well?
Hi Linda! Great question. It depends as there are various stages/degrees of prolapse - it would be best to consult with a pelvic floor physiotherapist to determine how your prolapse responds to intra-abdominal pressure that these exercises may create.
In general though, with activation of the deep core and pelvic floor, and with exhaling during the movement, AND with ensuring that you don’t push too hard or ‘bear down’ during the exercises, the exercises should be ok. But again please consult with your own physiotherapist to confirm :)
Thank you so much for your helpful response. You guys rock!!
hi! i've been having a hard time finding motivation to do my physical therapy for scoliosis. Do you have any tips for motivation ect..??
Hi Katie, you're not alone! It's challenging to stick with any sort of new routine or lifestyle change (like nutrition, exercise, sleep, etc). I think it might help to try different accountability strategies - find a buddy to work out with (as you could do some of the scoliosis exercises at a gym), or try a paper calendar checklist, or a reminder app. Chat to your physical therapist for more ideas!
I know this was made 3 months ago but I’ve been doing physical therapy for about a year and a half and have seen improvement in my curve. Within the first 4 months my curve went from 31 degrees with 11 degree rotation to 27 degrees with 5 degree rotation. Hopefully this helps motivate you a little bit!
@@alp4315 Thank youu!! I do have some questions though. I've realized physical therapy is really nothing (at least the ones my physical therapist gave me) but stretches sitting down. It gets quite boring, what do you do meanwhile? (Music ect.) How do you keep yourself awake? I find it so boring lol.
@@kubaesu I’ve really been enjoying listening to shows on my phone, I like to put in my AirPods and listen to the audio. I recommend comedies (because they make sense without having to watch or pay attention). I REALLY like listening to the impractical jokers, it makes PT much more interesting and gives me something to look forward too since I only watch it while I exercise/stretch. Hope this helps!
@@alp4315 Thank you!! I listened to some comedies today because of you and I really enjoyed it! Time really flew. Thank you so much, I really appreciate it.
I hate this
Sorry to hear - hope you find one of the many many other workouts on RUclips you do like
Wow this is great thanks
Glad you like it!
Hi, does this workout square up waist?
In order to make the waist more symmetrical, then the trunk muscles need to be strengthened in a curve-specific way, and you'd need a trained Physio to help you with that. These workouts will help you develop a stronger core without emphasizing your scoliosis curves, since the movements are done in spine-neutral position.
do all the exercise videos help reduce curve?
Hi Jessica, the exercises we post are all scoliosis-friendly exercises, meaning they are done in neutral spine and don't involve twisting or bending of the spine. If you're looking to reduce your curve or address specific symptoms like pain, then we recommend scoliosis-specific exercises that are individual in nature (prescribed just for your curvature and your goals), and are 3-dimensional targeted at strengthening specific muscles around your spine. If you're looking for someone in your area, we recommend looking for Schroth-trained Physiotherapists.
@@TSCConnect If I do not do this sport 💔
This is a game changer!
Great to hear! We have a whole playlist of scoliosis-friendly core workouts:
ruclips.net/p/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF
and more to come!
Its not worsen the spine yes or no?
Hi Vinay - this is considered a scoliosis-friendly workout, meaning the exercises are in a neutral spine position. But, we can't say about your own scoliosis because it may or may not be naturally progressing due to other factors. Please ask a local healthcare professional if you're concerned about progression.
Thank you 💕
You’re welcome 😊
Good clip.🙏👍
Thank you!
Is this a sport for scoliosis or no
Hi Rose, can you explain more what you mean?
@@TSCConnect I mean exercises for scoliosis or No😬
@@rose-pu5fr All of the exercises that we post on our channel are scoliosis-friendly, meaning they do not include twisting or bending of the spine so they are ok for people with scoliosis. But these are general exercises for fitness. If you are looking for exercises to change your curve or address pain or symptoms, please see a scoliosis-trained physiotherapist who can give you treatment.
@@TSCConnect thanks
Hai! Is it okay when your body is trembling while doing the workout? Thanks.
Hmm that's hard to say - if it's related to muscle exertion and your legs feel shaky near the end of a set, that's normal. But other trembling, especially if accompanied by symptoms like pain or numbness or tingling or change in sensation etc should be checked out by a doctor. Hope that helps!
Awesome channel 👍 ..just wish there was a longer break inbetween sets 🥵
Thanks! Yes, good point... maybe you'll just have to hit the pause button for a bit :) Our beginner level workouts (light blue banner) are lower in intensity so if you're looking for a workout to do from start to finish, you could try one of those.
Thank you so much for the video. My physiotherapist advise me not to do planks but I am not sure if some exercise involving plank position (such as the high plank side to side tap) is ok or not. Do you recommend doing plank? and if not, do you know what’s the problem with plank? Thank you!! ❤️
Did they explain why they think planks weren’t right for you?
when i did physio my exercises were mainly plank related so high planks low planks commandos and side planks were all advised. i have 40 degree scoliosis but everyone’s curves are different so maybe it’s to do with the shape of your curve?
putting ads in a workout video isnt the way to go honestly.. the way i had to stand up mid-session of doing a certain exercise multiple times to skip them LOL
Yeah, we agree. If you watch any of our other workouts, we purposely don't place ads mid-roll (unless it's a very intentionally placed ad during a time when people typically need a break0. However, this one video isn't within our control and therefore RUclips is choosing to put them throughout so that's unfortunately because it definitely does affect the quality of the workout! Try our other core ones :)
@@TSCConnect oh okay i see.. my mistake for assuming you guys were the ones who put ads in this video haha. btw, does this core workout help from preventing mild scoliosis from getting worse or even to help it get better...?
Lying on my back to do any exercise hurts a lot even on my bed but I'll try this
Hmm, if lying on your back hurts, I would encourage you to see a healthcare professional about it before trying exercises, especially if the exercises make your back feel worse. Please don't hurt yourself, the world needs you to be strong and shine bright :)
all of the exercises mainly working the hip flexors, not abs. I dont think these exercises good
Moving limbs like the arms and legs will engage muscles such as hip flexors, adductors, pecs, lats, and more. However, the levers created by the movement of the legs still challenge the deeper core muscles such as the transversus abdominus. We aren't targeting the superficial muscles of the rectus abdominus as our target for this workout is deeper core for spinal support. Broadly labelling exercises as 'not good' really depends on what you're trying to get out of the exercises - these ones do achieve what we intended.
Thank you for sharing this! I do have a few questions though. Should I do this workout everyday or take a few day breaks? and should I just do it once a day or multiple times? also, does this help give you a flat stomach?
Hello! Feel free to do any of our workouts however you want. Some people choose 2-3 and do them back to back to create a longer workout, some people do a short workout several times a week. Our workouts focus on helping people with scoliosis and Scheuermann's Kyphosis feel strong, healthy, and improve their confidence in movement... we don't focus on weight loss or target areas because every body is different and health/fitness aren't necessarily correlated with size. There are many many other resources out there if you're looking to flatten your stomach or lose weight. Thanks!
@@TSCConnect Thank you so much!
Do you have a set amount of reps and sets for these exercises(dead bug, toe taps etc) instead of just 30, seconds?, i find doing it in rep set form easier.
Great question! We were thinking of doing reps and sets, however we encourage people to move at their comfortable pace. If you like set numbers, then perhaps try 20-30 reps of each exercise. The last 4-5 repetitions should feel challenging without compromising quality.
@@TSCConnect thanks for replying, i am only doing two of theses exercises (dead bug and toe taps) i also do other stretching exercises recommended by my therapist, should i do these exercises 7 days a week or should i take a break for a day or two
i hope this works bc me and my brother have scoliosis and we went to a physical therapist and we both ended up doing the same basic exercises which ultimately did nothing since we don't have the same type of scoliosis 💀
These exercises are general so won't specifically work on slowing the curve/individual symptoms etc. These workouts are moreso for maintaining fitness and strength for people with scoliosis, not for curve-specific issues.