HOW TO REVERSE SCOLIOSIS by @wswcf_academy
Strengthen your core muscles. These muscles include not only your front abdominals, but also your side abdominals, or obliques, and the muscles of your lower back. Building strength throughout your core helps keep your torso in proper alignment and may help relieve back pain associated with scoliosis. Core strengthening exercises include planks, crunches and supermans.
Practice yoga poses, especially those that focus on your spine. Yoga postures help align your entire body, as well as provide strength and flexibility to the musculature supporting your back. Extended puppy pose, for example, stretches and elongates your spine, helping to decompress your vertebrae. Twisting poses, such as triangle or chair twist, allow your body to move opposite the curve caused by your scoliosis, helping to realign and balance your torso. Backbending poses not only strengthen your core muscles, but also help counteract misalignments in your spine.
Stretch the muscles of your lower body. The muscular imbalance due to scoliosis often results in tight hamstring muscles, and the tightness may cause a further shift in your posture. Additionally, a misaligned spine may lead to compressed nerves in your back or lower extremities, causing pain. Exercises to stretch your back and leg muscles help relieve this discomfort. Stretching exercises also help restore flexibility to your lower body, allowing your posture to improve. Yoga postures, such as reclining heel-to-toe pose and forward bends, focus on stretching the muscles of your legs and back.
Stretch your pectorals or chest muscles. Stretching these muscles is especially helpful if you have kyphosis, or hunched shoulders. This condition may occur when you have an imbalance between the muscles of your chest and upper back. Reclining backbends or passive resistance, in which you use a wall or a partner to stretch your arms behind you, stretches your pectoral muscles and helps restore muscular balance to your upper body.