The Best Stretches for Scoliosis

Everyone who struggles with scoliosis knows how it can interfere with the activities they enjoy. Instead of letting it restrict you, though, you can combat the barriers posed by the condition by working on your mobility and strength.

In fact, a few simple stretches can improve your quality of life dramatically. By properly performing a handful of key stretches, you can unlock a level of capability you may have thought impossible because of your scoliosis.

You should always consult with your doctor before introducing new activities to your regimen, especially if you have a preexisting condition.

We recommend bringing up the stretches listed below during that conversation. Who knows, your doctor may even give you a quick demonstration to put you on the right path!

Bird Dog

If you’re looking for a stretch that engages just about every muscle group in your body, your search ends here. From improving your mobility to working on your core stability, the Bird Dog stretch is a fantastic option for those with scoliosis.

While the Bird Dog stretch is simple and suitable for just about anyone, we recommend watching a video of a professional performing this particular stretch as there are a few moving parts to practice. After a few repetitions, you’ll have the movement perfected!

Child’s Pose

This classic yoga pose is one of our favorites. It’s accessible, easy, and effective, making it a fantastic option for anyone from beginners to seasoned stretching experts.

Begin by kneeling. Sit back so that your hips are toward your heels. Reach your arms forward and fold your body so that your palms are flat on the floor in front of you. Activate the stretch by reaching your arms forward as far as you can.

Practice Your Posture

Who knew that standing could be a stretch?

Practicing your posture, sometimes referred to as “standing tall,” is a great way to not only engage your muscles and stretch but also make standing and walking with good posture a habit. In the long run, this will reduce muscular tension, help alleviate any pain you may experience from poor posture, and otherwise set yourself up for functional success!

The best way to approach this stretch is to think about aligning each section of your body. Your ears should be over your shoulders, your shoulders over your hips, and your hips over your knees. Once you are aligned, drop your shoulders down and back—like you’re tucking them into your back pockets. Engage your core by drawing your tummy in, then adopt an athletic posture with your knees a bit bent and unlocked.

The stretches listed above are a fantastic foundation for you to build on. They can both introduce you to stretching for scoliosis and be the pillars of your more advanced stretching techniques as you advance.

Rather than letting scoliosis hold you back, talk to your doctor about how proper stretching can help you overcome the physical barriers you’re facing. They will have many more great stretches you can add to your repertoire!