Top 10 Effective Scoliosis Exercises and Stretches

Triceps Raise or Row Raise

Target Muscles: Triceps, lats, and lower back.

Starting Position: Sit on a gym ball with legs shoulder-width apart.

Steps:

1. Lift weight in your right hand above your head, supporting it with your left hand.
2. Bend the right elbow, pushing the forearm down and then pulling it up while exhaling—perform 10 repetitions.
3. Repeat with the left hand, continuing for 12 minutes.

Precaution: Focus on controlled movements and alternate arm exercises.

Bird Dog Stretching

Target Muscles: Hamstrings, glutes, shoulder, lats, lower back, triceps, and quads.

Starting Position: Lie on a gym ball with your abdomen supported and your toes on the floor.

Steps:

1. Alternate lifting left leg and right hand, holding for 3 seconds—repeat for 10 cycles over 7 minutes.
2. Alternate by raising the right leg and left hand similarly, aiming for 10 repetitions.

Precaution: Focus on stability and controlled movements throughout.