Tree Pose
Target Muscles: Upper back, lower back, adductors, biceps, triceps, and quads.
Starting Position: Stand straight with feet shoulder-width apart.
Steps:
- Balance on your right foot, placing the left foot on the right inner thigh—hold for 30 seconds to 1 minute.
- Repeat on the other side, aiming for 3 repetitions.
Precaution: Seek support while attempting to balance initially.
Plank
Target Muscles: Abs, shoulders, biceps, upper back, lower back, quads, hamstrings, and calves.
Starting Position: Lie facing the ground, supporting body weight with forearms and toes.
Steps:
- Engage abs, holding the position for 5 seconds, repeating 3 times for 10 to 30 seconds each.
- Maintain a straight body alignment, avoiding knee bending.
Precaution: Seek guidance and refrain from knee bending during the exercise routine.
Each exercise in this guide aims to target specific muscle groups and enhance overall strength and flexibility. By incorporating these exercises into a routine under professional guidance, individuals managing scoliosis can experience relief, improved posture, and better quality of life. [5]
Reference:
[1] https://mdpi-res.com/d_attachment/bioengineering/bioengineering-08-00002/article_deploy/bioengineering-08-00002.pdf?version=1608888519
[2] https://journals.sagepub.com/doi/pdf/10.7453/gahmj.2013.064?crsi=662496681&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct
[3] https://www.researchgate.net/profile/Vandana-Phadke/publication/371763287_Electromyographic_analysis_of_trunk_and_hip_muscles_during_Yoga_poses_prescribed_for_treating_chronic_low_back_pain/links/64a25072b9ed6874a5ee8d04/Electromyographic-analysis-of-trunk-and-hip-muscles-during-Yoga-poses-prescribed-for-treating-chronic-low-back-pain.pdf?origin=journalDetail&_tp=eyJwYWdlIjoiam91cm5hbERldGFpbCJ9
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883971/
[5] https://www.ingentaconnect.com/content/wk/tgr/2017/00000033/00000004/art00003