Top 10 Effective Scoliosis Exercises and Stretches

Hip Roll and Bridge

Target Muscles: Lower back, middle back, upper back, hamstrings, quads, and glutes.

Starting Position: Lie on your back, knees bent, arms extended away from the body.

Steps:

1. Roll your pelvis from left to right, completing 20 repetitions within 7 minutes.

Precaution: Stop if sharp pain arises during the exercise. [4]

Lying Spinal Twist Asana

Target Muscles: Upper back, lower back, glutes, and hamstrings.

Starting Position: Lie on your side with knees bent and arms extended.

Steps:

1. Slowly rotate neck, arms, and mid-torso in the opposite direction, holding for 5 seconds—repeat for 10 cycles.
2. Perform this sequence on both sides while avoiding excessive twisting.

Precaution: Maintain controlled movements, avoiding excessive strain.