22-Min Scoliosis-Friendly CORE Stability Workout | Support your spine (BEGINNER)
ฝัง
- เผยแพร่เมื่อ 25 ส.ค. 2024
- We're focusing on core ACTIVATION, helping you create more stability to support your scoliosis.
This workout is a great beginner level core workout for people with scoliosis or Scheuermann's Kyphosis and is also good for those in early/middle phases of post-op spinal fusion or VBT (make sure to get cleared by your surgeon first!).
*QUESTION: we're trying a new way to explain each exercise in the video - Physio Andrea is talking through each exercise in real time instead of using voiceovers.
Which style of explainer do you prefer?
It seems easy at the start while we practice tuning into the deep muscles, but it gets challenging as we add different movements.
If you want other scoliosis-friendly core workouts, check out our playlist that's fully dedicated to that! • Scoliosis-Friendly COR...
Enjoy your workout!
1) Supine TVA activation with prolonged exhale
2) bent knee fall outs, alternating x 30 second
3) single leg raises x 30 sec each side
4) alternating single arm lower x 30 sec each side
5) bilateral overhead reach x 30 sec
6) leg lift - extend - bend - rest x 30 sec each side
7) leg circles x 30 sec each side
8) Self resistance - crook lying or tabletop x 30 sec
9) Deadbug x 30 sec
10) 4-point, one hand draws circles x 30 sec each side
11) 4-point, fire hydrant to hip extension x 30 sec each side
12) 4-point, bird dog x 30 sec each side
13) Modified child’s pose x 30 sec
TSC Connect is powered by The ScoliClinic. Check us out: www.scoliclini...
Follow us on instagram: @thescoliclinic
*Although the movements are designed to maintain a neutral spine position, this general workout is NOT meant to replace treatment by a scoliosis-trained Physiotherapist. If you're looking to prevent progression of your curve or address pain or other symptoms, please discuss any specifics of your condition with a medical professional who knows your situation.
I just want to say how much I appreciate you Andrea. You've helped me enormously, managing and relieving pain, for several months now.
I so enjoy your sunny disposition and gracious style.. Aloha from Hawaii with a big Mahalo!
Hi Janice, how kind of you! It's so encouraging to hear that our work is helpful, it's motivation for me to continue. I appreciate it! -Andrea
Thank you Andrea!! This was such a gentle core strengthening exercises. Greatly appreciate it.
Glad you like it!
The modified childs pose is everything! Always experienced discomfort in my lower back when doing it, and now - nothing! God bless you Andrea
amazing to hear! Thanks for sharing!
Ab work! Now we're talking! Thank you!
Woohoo! And more to come. Have you tried all our other scoliosis-friendly core workouts?
The self resistance exercise, I actually learned that at PT, but with my legs on a ball for support.
I love these workouts so much! More ab workouts please :)
More to come!
fantastic!!! wonderful work out for the spine thank you so very much , god bless you
You're so welcome!
Great workout! Thank you
Glad you liked it!!
Thanks physio andrea,…..nice logical explanation for the muscles in action in these exercises 👍
You're very welcome! Did you like the format of live explanations? Instead of the voiceovers?
It is always better if we have an explanation about the muscles involved & their role
I had a query,in the leg circles we are activating our core thruout,that means even during inspiration we are contracting our trans versus abdominis,doesn’t that inhibit our full rib expansion &our full inhalation?
Also ,I was just wondering activating the core muscles in the expiration,will it not allow complete emptying of lungs ,which is very essential for our healthy breathing
Thank you so much. I will try with my daughter!
Wonderful!
Thank you (:
You're welcome!
Thank
You so much. ❤
Welcome!
Is your core active for all the movements or do you loosen breathing in the activate breathing out?
Hello ! Can you make one for Scheuermann Disease? It' ll be very supporting for us
All of these workouts are good for people with SK! Also check out the full playlist of Scheuermanns Kyphosis workouts (more to come): th-cam.com/play/PLpr1aOXw16nrFC5tbgAHDz8NsMa8iNGyZ.html
So it doesn't matter what type of curve you have?
You’re correct - in general, the cues for scoliosis-friendly workouts are the same regardless of your curve type. However, if your goals are things like slowing the curve progression or addressing specific pain, then curve-specific treatment like Schroth exercises are necessary
Core workouts are good for your lower back pain or strength it? I have spinal fusion but when i get tired on my lower back easily when i walk or stay too long stand. I don’t know what kind of exercises are good for it.
Sorry for my English. I’m from mexico and I’m trying your routines!
Hola! Thank you for following us :) These core workouts are to improve activation and strength of the core muscles, so they can better support your spine throughout the day, so your back hopefully doesn't get as tired as easily!
Great workout thank you. I prefer voice overs as its more streamlined and continuous
You're so welcome!