This blog post will cover the best Scoliosis exercises to help straighten the spine!

What is Scoliosis?

Scoliosis refers to a spinal deviation which involves the presence of a lateral curvature (side bending) in the Thoracic and/or Lumbar spine.

(Additionally – there is influence from the position of the rib cage and rotation of the spine.)

In This Blog Post:

• Characteristics
• Types Of Scoliosis
• Which Type Do I Have?
• Causes
• Is it An Issue?
• How To Analyze X-Ray
• Exercises For Scoliosis
• Common Questions

Characteristics

Scoliosis may present with varying degrees of the following characteristics:

• Tilted head
• Uneven shoulders
• Uneven nipple height
• Winged scapula
• Rotated torso
• Rib hump
• Compressed ribs (+/- breathing issues)
• Uneven arm gap
• Uneven muscle bulk
• Asymmetrical abdominals
• Hip hike (Lateral Pelvic Tilt)
• Leg length discrepancy

Types of Scoliosis

There are 2 types of Scoliosis: Structural and Functional.

Structural Scoliosis

This is determined by your genetics and/or as a result of fused joints.

(If the joints in your spine have fused together, then there is a smaller chance of significantly impacting the shape of your spine by performing the Scoliosis exercises mentioned on this blog post.)

Note: If you are experiencing issues directly associated with Structural Scoliosis, I recommend that you focus on a general strengthening program.

Functional Scoliosis

This is determined by how your body habitually holds itself up as it attempts to maintain an up right posture against gravity.

The spine is able to be changed and/or improved.

(Read that last sentence again. This means that there’s a good chance that the exercises suggested on this blog post can help you!)

Which type of Scoliosis do I have?

Here are 2 quick tests on how to determine which type of Scoliosis you have.

Forward Bend Test

Instructions:

(Instruct someone to take a photo of your torso in the following 2 positions.)

Position 1:

• Stand with your feet together.
• Keep knees completely straight.
• Take note of the severity of your Scoliosis in the standing position.

Position 2:

• Stand with your feet together.
• Keep knees completely straight.
• Bend forwards at the waist until your torso is horizontal.

Side Bend Test

Instructions:

• Stand up right.
• Side bend your torso towards the opposite direction of the curvature of the spine.

What are the causes of Scoliosis?

The habitual positions that you adopt on a daily basis can often lead to Scoliosis (Functional).

The spine becomes so accustomed to using certain muscles in a certain position, that over time – you are now “hard wired” to hold this abnormal posture.

Position/Activities That Encourage Scoliosis:

is it an issue?

The presence of Scoliosis does not necessarily mean that there will be symptoms associated with it.

However, that being said, Scoliosis in the spine can bias the body to a particular position of asymmetry.

This can limit the amount of mobility in the spine which may negatively influence posture and movement.

Keep in mind: Our body can adapt to having Scoliosis. Many people with Scoliosis experience no issue at all.

How to analyze your Scoliosis on X-ray

By comparing your X-rays over time, it serves as a great way to keep track of how your spinal alignment is progressing with the Scoliosis exercises.

1. Your Alignment Vs Ideal Alignment (Red line)

• Draw a vertical line that is the mid point between the 2 hip joints.

This determines how much the spinal alignment deviates from the ideal mid line.

2. Lateral Pelvic Tilt (Orange Line)

• Draw a line between the waist heights.

This determines if your pelvis is level or tilted.

3. Leg Length Discrepancy (Yellow Line)

• Draw a line between the top of the hip bones.

This determines if your legs are standing at the same vertical height.

4. Identify Convexity and Concavity Curves

This shows you the exact location and direction of your Scoliosis.

5. Determine The Cobb’s Angle

This determines the severity of the Scoliosis.

Instructions:

• Locate the Apex of the spine (Orange Line):
  • This is where the curve is the most prominent.
• Find the most tilted vertebra above and below the Apex.
• Draw a line that matches the angle of these 2 vertebra. (Yellow Line)
• The point where these 2 lines intersect creates the Cobb’s Angle.
• Measure the angle.

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Important To Note

• The following exercises are best suited for those who have a curve of <20 degrees (Mild Scoliosis).
• The exercises will still help for those who have a curve of >20 degrees, however, other factors such as spinal rotation and rib position will likely need to be addressed as well. (.. which is a bit more complex!)
• For a Cobb’s Angle >40 degrees, I would still strongly encourage you to persist with conservative treatment as much as you can.
• With the presence of 2 (… or more) curves, there is a primary and a compensatory curve(s). (The compensatory curve is the attempt of the body to maintain an upright posture as a response to the primary curve.)

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Exercises for Scoliosis

Note: The following Scoliosis exercises serve as a starting point when addressing the curvature of the spine. For best results for your specific presentation – perform the suggested exercises in conjunction with a health care professional

STEP 1: Address Pelvis
STEP 2: Releases
STEP 3: Stretches
STEP 4: Decompress Spine
STEP 5: Strengthening Exercises
STEP 6: Corrections
STEP 7: Progressions
STEP 8: Asymmetrical Position
STEP 9: Address Other Areas

STEP 1: Address The Pelvis

As the position of the pelvis has a significant influence on the orientation of the entire spine, it is vital that this structure is in a level position when addressing your Scoliosis.

The following points influence the position of the pelvis:

Lateral Pelvic Tilt

This is the asymmetric positioning of the pelvis which involves uneven waist heights.

Parts of the spine will tilt to the side to compensate for the Lateral Pelvic Tilt.

For a full guide on how to address this issue:

See Post: How To Fix Lateral Pelvic Tilt

2. Leg Length Discrepancy

Asymmetries between the length of your legs can lead to a Lateral Pelvic Tilt.

How To Measure Leg Length:

• Lie on your back.
• Measure the distance from the Anterior Superior Iliac Spine (“pointy bone at front of the hip”) to the Medial Malleolus (“pointy bone on the inside of your ankle”).
• Do both sides.

(Alternatively – you can get a CT scan to measure the length of the legs.)

To address this issue: If you have a true leg length discrepancy, consider getting inserts in your shoe to address the height difference.

3. Rotated Pelvis

This is where the pelvis is twisted and facing more towards one side.

Parts of the spine will counter-rotate to compensate for the rotation in the pelvis.

For a full guide on how to address this issue:

 See Post: Fix A Rotated Pelvis

… Now that the pelvis is level, let’s get on with the Scoliosis exercises to straighten the spine!

STEP 2: Releases

For simplicity sake – You will need to release the muscles which fall within the area of the concavity.

(These muscles will tend to be tight and/or over active.)

Muscles To Target

(Note: There will likely be tightness in the muscles that attach from the spine to the shoulder blade as well. For simplicity sake – We will not be covering these muscles in this blog post.)

Release With Massage Ball

For the correct placement of the massage ball/foam roller, use Google to locate the exact area of the muscle you are trying to target.

Instructions:

• Place the target muscle on the side of your concavity on top of a ball.
• Apply your body weight on top of the ball.
• Make sure to cover the whole concavity.
• Continue for 5-10 minutes.

Note: If you need to target the muscles in between the ribs (Intercostals), do NOT roll directly onto your rib cage! Instead, do this…

Intercostals

Instructions:

• Place your finger tip in the gap between the ribs on the side of the concavity.
• Apply a firm pressure as you trace around the ribs.
• Continue for 1 minute per rib level.

STEP 3: Scoliosis Stretches

Stretching the tight muscles that are holding the spine into a particular pattern of Scoliosis can help encourage a more neutral spine.

For Thoracic Scoliosis:

Middle/Lower Thoracic Spine Stretch

Instructions:

• Lie down with the side of concavity towards the ground.
• Prop your upper body onto your hand.
• Keep your arm straightened out.
• Lean your body weight into your arm.
• Relax into this position.
• Aim to feel a firm stretch on the side of the rib cage and Thoracic Spine.
• Take a deep breath into the area where you feel the stretch.
• Hold this position for 10 minutes.

Upper/Middle Thoracic Spine Stretch

Instructions:

• Sit down on a chair.
• Curve your upper back region forwards.
  • Aim to curve your spine at the level of the apex.
• Side bend the spine away from the side of concavity.
  • Try to isolate this movement to the Apex region.
• Pull your head towards the armpit that is on the opposite side of the concavity.
• Aim to feel a firm stretch on the side of your Thoracic Spine.
• Take a deep breath into the area where you feel the stretch.
• Hold this position for 10 minutes.

For Lumbar Scoliosis:

Upper Lumbar Spine Stretch

Instructions:

• Start with your feet wide apart.
• With arms outstretched, start to bend all the way to your left side.
• Aim to reach your upper arm as far to the left as possible.
• Keep your body in line with your legs.
  • Do not rotate your body.
• Keep your legs fairly straight.
• Aim to feel a firm stretch on the side of your Lumbar Spine.
• Hold this position for 10 minutes.

Lower Lumbar Spine Stretch

(The following instructions are used to described how to stretch the right side of the lower back. If you need to stretch the left side of the lower back, follow the instructions with the opposite side mentioned.)

Instructions:

• Whilst standing, lean all the way over to your left side.
• Allow your right leg to lift and dangle.
  • Keep it relaxed!
• Allow gravity to pull your right leg down.
• Do not let your pelvis rotate.
• Aim to feel a stretch in the right side of the lower back.
• Hold for 10 minutes.

For more stretches for the Lower Back:

See Post: Quadratus Lumborum Stretch

Stretches Using Equipment:

You can use a variety of equipment to help you stretch the Thoracic and/or Lumbar spine region.

These include:

• Foam roller
• Gym ball
• Yoga wheel
• Rolled up towel

Which one to use? Pick the equipment with the appropriate size so that you can comfortably feel the specific stretch in the desired area.

For Example:

Instructions:

• Lie on top of the equipment of your choice with the side of convexity on the lower side.
  • The foam roller/ball/yoga wheel should be on the same level of the Apex.
• Reach over head with the upper arm.
• Aim to feel a stretch on the upper side (side of concavity).
• Take deep breaths in this position.
  • The aim of breathing is to increase the stretch.

STEP 4: Decompress the Spine

Decompressing the spine is a good way to loosen the tight joints in the spine.

This can help the spine assume a different position.

Thoracic Spine Decompression

Note: Do not attempt this exercise if you have shoulder issues.

Instructions:

• Hold onto a horizontal bar.
• Drop down into a squat position and allow your body weight to completely hang off your arms.
• Make sure that your feet are gently resting on the floor for support.
• Lean slightly backwards.
• Round your upper torso forwards.
• Tuck your chin in.
• Look downwards.
• Aim to feel a stretch in the upper back region.
• Hold this position for 60 seconds.
• Repeat 3 times.

Lumbar Spine Decompression

Instructions:

• Lie on top of a large exercise ball. (Facing downwards)
• Position your body so that your lower back is in line with the top of the ball.
• Completely relax your legs and allow them to dangle.
  • Let the weight of your legs pull on the lower back.
• Support your body using your hands only.
• Allow the toes to gently rest on the floor.
• Aim to feel a stretch in the lower back.
• Hold for 60 seconds.
• Repeat 3 times.

For more decompression exercises: Lower Back Decompression

STEP 5: Strengthening exercises

To perform the following exercises, you will need to learn how to “bow the spine”.

The aim is to move the spine so that the apex of your curve is shifted towards the opposite direction.

(Don’t worry if you can’t get it straight away…It takes a bit of practice!)

For Thoracic Scoliosis

Instructions:

• Sit on the floor in the position as shown above.
• Place the hand on the same side of the thoracic concavity onto the floor.
  • Keep your arm completely locked straight.
• Sink your weight into your hand.
  • Keep the shoulder relaxed. It should naturally shrug up as you do this.
• Bow the apex of your curve towards the side of concavity.
• Aim to feel a:
  • Stretch into the concavity
  • Muscle contraction on the side of convexity
• Repeat 50 times.

For Lumbar Scoliosis

Instructions:

• Stand on the edge of a step with the leg on the opposite side of the lumbar concavity.
• Keep this leg slightly bent and stationary throughout the exercise.
• Perform these movements together:
  • Reach down towards the floor with your other foot
  • Reach your hand up/over your head.
• Bow the apex of your curve towards the side of concavity.
• Aim to feel a:
  • Stretch into the concavity
  • Muscle contraction on the side of convexity
• Repeat 50 times.

STEP 6: Active Self-Corrections

After investing some time with the above exercises, you should notice that your spine is not as restricted as it was before.

A malleable spine will enable you to perform the following corrective exercises more effectively.

(If your spine is still very stiff, focus more time and effort on the Releases, Stretches, Decompressions and/or Strengthening exercises first.)

How To Perform A Correction

• Remain seated. Keep equal weight distribution between your buttocks.
• Remain elongated throughout the spine.
  • Imagine your head is being lengthened towards the sky.
• Locate the apex of the convex curve.
• Bow the apex back into place as far as you can achieve without causing major distortions to the rest of your spinal alignment.
• Reset your position (whilst holding correction):
  • Lift your buttock off the chair one side at a time.
  • Perform a gentle circle motion of your head and shoulder blades.
• Take slow and deep breaths in this corrected position for 5 minutes.
• Use a mirror to help you guide your correction.
  • Pay attention to the spinal curve, shoulder height, level of the head etc.
  • SEE the correction. But more importantly – FEEL the correction.

Addressing Multiple Curves

• Target your correction to a single area first.
• Whilst maintaining this correction, proceed to address the other curve.
• Reset your head, shoulder and pelvis position.
• As you become more confident with the exercise, you can perform the corrections for the different areas at the same time.

STEP 7: Progressions

Aim: To maintain your best possible correction whilst performing the following Scoliosis exercises.

Initially – it is very likely that you will need you rely on visual feedback (i.e.. using a mirror/video) to help you maintain the proper correction.

As your postural awareness improves with practice, aim to perform your correction by feel.

1. Maintain Correction In Static Positions

Standing Position

Instructions:

• Stand up right.
• Keep your weight evenly distributed between your feet.
• Perform your best self-correction.
• Breathe.
• Continue for 30 seconds.

Single Leg Lift

Instructions:

• Stand up.
• Perform your best self-correction.
• Lift your knee up to hip level.
• Maintain your balance for 30 seconds.
• Repeat on other side.

Plank

Instructions:

• Get into the plank position.
• Position your pelvis in a neutral position.
• Perform your best self-correction.
• Breathe.
• Make sure your lower back does NOT sink in.
• Continue for 30 seconds.

2. Maintain Correction Whilst Moving Other Areas

Arm Lift

Instructions:

• You can perform this exercise sitting or standing.
• Perform your best self-correction.
• Lift your arm above your head.
• Perform 20 repetitions.
• Repeat on the other side.
• Progression: Lift both arms at the same time.

Pelvic Tilt

Instructions:

• Sit on a chair.
• Perform your best possible correction.
• Tilt your pelvic forwards and backwards.
• Perform 20 repetitions.

Sit to Stand

Instructions:

• Start from a seated position.
• Perform your best self-correction.
• Stand up.
• Perform 20 repetitions.

Hinge

Instructions:

• Whilst in the standing position, gently engage your core muscles.
• Perform your best self-correction.
• Bend forwards at the hips. Keep knees slightly bent.
• As you bend forwards, sit your hips backwards as you lean you forwards.
• Make sure that you maintain the torso alignment throughout movement.
• Do NOT bend your lower back.
• Hinge as far as you can until you can feel your hamstring start to stretch.
• Resume starting position.
• Perform 20 repetitions.

Bird/Dog

Instructions:

• Assume the 4 point kneel position.
• Perform your best possible correction to straighten your spine.
• Engage your core by drawing your stomach in wards.
• Proceed to lift up your opposite arm and leg without loosing your correction.
• Alternate sides.
• Repeat 10 times.

3. Maintain Correction Whilst Spine Is Moving

The following exercises involves maintaining the best correction in the spine whilst moving the spine.

Torso Rotation

Instructions:

• Sit down on a chair.
• Perform your best possible correction to straighten your spine.
• Rotate your torso as far as you can to one side.
• Repeat on the other side.
• Perform 20 repetitions.

Cat/Cow

Instructions:

• Get into the 4 point kneel position. (Position 1)
• Perform your best possible correction to straighten your spine.
• Proceed to round your upper back as much as you can. (Position 2)
  • Aim to feel a gentle stretch at the back as you round your spine.
• Return to the starting position.
• Alternate between these positions for 20 repetitions.

Segmentation

Instructions:

• Whilst standing, wrap your arms around an exercise ball as much as you can.
• Perform your best possible correction to straighten your spine.
• Starting from the neck: Proceed to round your spine down one vertebra at a time.
• The goal here is to emphasize the rounding over the areas where your Scoliosis is located.
• From here, reverse your movements back to the beginning.
• Repeat 20 times.

Walking

When walking – maintain your best possible correction in the spine.

Any Movement

All this means is that you should practice maintaining your best correction whilst performing any activity that is important to you.

STEP 8: Asymmetrical positions

There is no point in performing all of these exercises if you continue to place your body in the position which has lead to your Scoliosis in the first place.

How Should You Sleep With Scoliosis?

Habitual side sleeping on the same side every night may encourage your Scoliosis.

Solution: If you must sleep on your side, make sure to support your body with pillows as to maintain a straight spine. (see below)

(See post: Best sleeping posture)

Generally speaking – you will want to sleep on your side with the concavity (Primary curve) on the low side.

Sitting Tilted To One Side

When sitting – Leaning your bodyweight on one of your hips will cause the spine is curve towards one side.

Solution: Ensure that you have equal weight distribution between your buttocks.

Carrying Bag On One Shoulder

Habitually carrying your bag on the same shoulder may cause your spine to curve towards one side.

Solution: Use a bag that straps over both shoulders.

Leaning On One Side

When standing – if you lean most of your bodyweight towards one side, this will cause the spine to curve towards one side.

Solution: Ensure that you have equal weight distribution between your feet. Do not push your hips out towards the side.

STEP 9: Address other areas

Addressing other areas of postural dysfunctions may help the Scoliosis exercises be even more effective.

Thoracic Kyphosis

This is where the upper back is locked in a hunched position.

For a detailed guide on how to address this issue:

See Post: Exercises For Hunchback Posture

Flat Back Posture

This is where there is a loss of the normal curvature in the spine.

For a detailed guide on how to address this issue: 

See Post: Flat Back Posture

Hyperlordosis

This is where there is a prominent arch in the lower back.

For a detailed guide on how to address this issue: 

See Post: Hyperlordosis Exercises

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common Questions

Feel free to leave me a message in the comment section if you have any questions.

Can you correct Scoliosis with exercises?

If you have Functional Scoliosis, there is a good chance you can improve the alignment of your spine.

The exercises will help you attain and maintain a better spinal alignment as compared to what you have now.

Unfortunately with a Structural Scoliosis, it is not likely that the curvature of the spine will be significantly influenced by exercises alone.

Does everyone have it?

It is important to note that almost EVERYONE has some degree (mild, moderate to severe) of Scoliosis (… including myself!)

Its presence of Scoliosis is not always problematic.

How long will it take to fix Scoliosis without surgery?

If you’ve been through the comments in my other blog posts regarding fixing your posture, you will already know that I find this question VERY HARD to answer. (especially if I’ve never seen you in person)

The short answer – it depends!

Every one is different.

Instead – Focus on: Doing the exercises. Being consistent.  And celebrate the small wins!… You’ll get there!

Do I need to avoid any exercise?

You don’t need to actively avoid exercises as I strongly believe that you need to focus on building strength and resilience in the body.

However – please be careful with the following:

What about using a Scoliosis brace?

Wearing an external brace may help prevent or slow down the progression of Scoliosis.

Generally speaking – they are most effective during times of growth (teenager years) but can still be worn to help address Scoliosis in adults.

Do I need surgery?

If you have persisting significant and debilitating symptoms directly related to Scoliosis despite the following:

… then it might be an idea to talk with a surgeon to see what options are available to you.

(But please – Try to focus on the exercises before considering any surgical intervention! There is no guaranty that surgery will be beneficial for you.)

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Conclusion

• Scoliosis involves the abnormal sideways curves of the spine and presents differently from person to person.
• The Scoliosis exercises mentioned on this blog post are designed to be most effective for curves that are <20 degrees.
• The Releases, Stretches, Decompressions and Strengthening sections are designed to give the opportunity for change to occur in the alignment of the spine.
• The Correction exercises are designed to engage the muscles responsible for bringing the spine into a better alignment.
• The Progression exercise will help challenge your ability to maintain the correction.
• For best results – use these Scoliosis exercises as a starting point in conjunction with a healthcare professional.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.