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Scoliosis Exercises for Core and Back Strengthening
AskDoctorJo•Processed: Mar 03, 2026
13-minute workout video. Strength, Low Impact, Floor Exercise. targeting Core, Back. low intensity. helps with Rehabilitation / Treatment Support, Muscle Strength.
⏱️ Key Moments
Summary:This workout includes ten exercises specifically designed for individuals with postural scoliosis, focusing on core and back strength while ensuring proper technique and safety.
🏃 Guide
This video is designed for individuals with postural scoliosis, providing targeted exercises to alleviate discomfort and improve spinal alignment.
Benefits
Improved spinal alignment
Enhanced core and back strength
Step-by-Step Guide
1
Bridging
Lie on your back with knees bent. Lift your hips while keeping your back straight, feeling your glutes engage. Control the movement to avoid strain.
2
Side Crunch
Lie on your side and lift your shoulders slightly off the ground, engaging your obliques. Avoid straining your neck.
3
Bird Dog
On all fours, extend one arm and the opposite leg while keeping your back flat. Focus on stability and control.
4
T's on Swiss Ball
Lie on a Swiss ball with arms extended to the sides. Squeeze shoulder blades together while keeping your neck neutral.
5
Back Extensions
Lie on your stomach on a Swiss ball, hands behind your head, and gently arch your back. Avoid sharp pain.
6
Modified Side Plank
Kneel and align your elbow under your shoulder. Lift your hips to form a straight line. Hold for a few seconds.
7
Standing Side Lean
Hold a light weight in one hand and lean to the side, keeping your back straight. Control the movement.
8
Bear Hug with Resistance Band
Wrap a resistance band around your back and hug it, engaging your chest and back muscles.
9
Side Squat with Reach
Perform a side squat while reaching with the opposite arm. Maintain proper squat form.
10
Squat with Reach to Knee
Squat down and touch the outside of your knee, ensuring your knees do not go past your toes.
Safety Notes
Consult a healthcare professional before starting if you have severe scoliosis or any acute pain.
Duration: 13m 12s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Rehabilitation / Treatment SupportMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Exercise Ball🏋️ Resistance Band
Primary Focus
💪 Core💪 Back
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#13 min#medium length#Strength#Low Impact#Floor Exercise#beginner#Exercise Ball#Resistance Band#Core#Back#low