10-Min Scoliosis-Friendly Stretching & Flexibility Routine (BEGINNER)
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- Опубликовано: 19 апр 2021
- Maintaining range of motion and flexibility in our body is important, and we especially want to maximize the flexibility of the muscles of the shoulders, hips, and legs.
Here's a 10-minute series with stretches in positions with a neutral spine, to help relieve tension in your body.
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...
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Check out our channel with workouts and more:
/ @tscconnect
Questions? Other requests for content? Let us know by leaving a comment below!
Enjoy your stretching!
Exercises:
1) Pedalling heels - dynamic calf stretch
2) Runners lunge - hip flexors
3) Inner thigh stretch - long adductors
4) Pigeon stretch - hip rotators
5) Half-kneeling hamstring stretch
6) Quad stretch in prone
7) Figure 4 stretch
8) Modified Child's Pose
TSC Connect is powered by The ScoliClinic. Check us out:
www.scoliclinic.ca
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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.
Just wanna say thanks I’m a new subscriber and newly diagnosed with scoliosis. You are a healer and a blessing!
You are so welcome
I'am really happy to found this Channel , i Can now enjoy doing my workouts without worrying about my scoliosis , thank you a lot 🥰 .
Can you do an arm scolio- friendly workout with weights ? It's will be great !
Hi - we’re so happy you enjoy the workouts! That’s a great idea for a workout theme - we’ll add that to our list for filming in the coming months. Thank you!
We just posted a scoliosis-friendly workout with weights!! ruclips.net/video/_tDJw4SDfHw/видео.html
Just completed , this is a perfect session especially post workout, for all parts of the body, thanks a lot!
Awesome!
Thank you, this was very helpful for tight hamstrings.
Wonderful! Glad to hear!
This is amazing! Thank you so muchhhh!!!
Glad you like it!
Thank you! This is a lifesaver
Glad it helped!
LOVELY ROYTINE!
Thanks! Glad you like it!
This channel is amazing
Thank you! We appreciate any shares so other ppl with scoli can find us too!
Thank you so much for your videos
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!
Could you please do another stretch video with moves that don’t involve resting on your knees? Love your videos. Thank you ! 💕
Great suggestion!
just don't do anything that needs you to kneel
Great stretching
Glad you liked it!
Second was hard to do. My hips are really out of place 😭
Thank you for the videos. I love doing them but because I also have stenosis, I can only do certain ones without pain. I was wondering if you have a leg workout with ankle weights? Or is it even recommended to use ankle weights? Very grateful for finding TSC connect.
We suggest the beginner level workouts for people with pain, have you tried all of those ones?
We don't have a leg workout with ankle weights but we can put that on our list! We're glad you've found us and that you find our content helpful!
I'd love more stretching sessions :) or Yoga even.
Hi Martina! Yes - more flexibility routines are on the way!
Thank you for these exercises for my scoliosis. I recently diagnosed with scoliosis.
Nancy Moule
Hi Nancy, we’re so glad you found us so soon! Have you been able to find a scoliosis-trained physiotherapist in your area to support you?
@@TSCConnect No I have not found one yet. What about a physical therapist? I have a great friend who is a physical therapist. I have been going to his place of business on and off for years. Or do you suggest something else?
Nancy Moule 😊
@@TSCConnect What is a physiotherapist? I don't think that I have ever heard of one. Thank you.
Nancy Moule 😊
Hi Nancy - Physiotherapist and Physical Therapy are interchangeable terms. My recommendation would be to find someone who's trained in scoliosis because conventional curriculum don't include scoliosis content. You can try googling Schroth trained therapists in your area.
@@TSCConnect Thank you. I will. I appreciate your help.
Nancy Moule 😊
Can you do some of these while standing. like the quad stretch, or any others?
Yes many stretches have variations that can be done in standing!
I have started this exercise routine again. Do you have modified exercises for this particular exercise video?
Bancy Moule 😊
Hi Nancy, we don't have modified exercises. Whereabouts do you live again? Do you have a Schroth therapist who could go through these movements with you to create individual modifications?
Hello! I really love your videos! Thank you very much for sharing! I try to do follow along, but on the middle of this video advertising. Please can you do something about it. I am so sorry for bothering you. Thank you so much!❤️👍😊
We don’t have control over the ads in this particular video, sorry! Please watch our other workouts which typically we don’t put ads in the middle
I am only able to do the figure 4 stretch due to knee replacement, unable to put pressure on knee. What are your thoughts on hanging . I have right thoracic curve with left lumbar rotation. Any suggestions ?
For specific modifications for your situation such as a knee replacement, please seek advice from a local physiotherapist as there are many factors to consider and we cannot provide individualized medical advice over RUclips. As for hanging - elongation exercises like hanging are some of our favourite exercises - check out the pull up bar workouts, TRX, and ladder workouts we’ve posted on our channel.
I have 40 degree left scoliosis (thoratic ) are those movements safe for my scoliosis , cuz I've been a gymnastic and it worsen my curve more , I hope this movements are safe
All of our exercises are scoliosis-friendly, meaning they’re done in neutral position position and don’t involve any bending or twisting of the spine. If you’re concerned about progression, have pain, or want exercises to try slow the progression of your curve, please find a scoliosis-trained physio near you who is trained in Schroth exercises or something similar.
We really need a new stretching routine vedio especially leg stretches as it's the most difficult part of our body that hard to address for scoliosis patients.
Great idea! Will add it to the (long) list!
can you explain why we can't collapse too much into an arch at 10:29? Thank you!
People with structural scoliosis often lose the natural rounding of the upper back due to the changes in the vertebrae (spine generally becomes more flattened), and so we generally caution moving into a further arch. Also, avoiding collapse into an arch cues your core to support you in a more spine neutral position :)
dumb question: can this be used to people who already had their scoliosis surgery?
Hi Krystle - no such thing as dumb questions! All of our workouts are designed with spine neutral movements, so they don't involve bending or twisting of the spine. However, it depends on how long it's been since you've had your surgery - please ensure your orthopedic surgeon has given the clearance to do exercises, especially if it's been less than a year since your surgery.
Do you have a video for elderly people ?
All our Beginner level workouts are easier and may be appropriate for elderly population
@@TSCConnect Thanks ...
I meant to say Nancy Moule 😊
:)
The last stretch hurt my neck real bad is it normal?
Hi Shiin - none of our exercises have pain as normal part of doing them. If your neck pain is new or severe, please see a healthcare professional who can assess and treat your neck.
If your neck is tired from holding your head up, you can try resting your forehead on a yoga block to support it. However again, if it is unfamiliar pain and it isn't going away, please see a healthcare professional.