Erik, it's been a minute since I've been to the gym because of my scoliosis. I took a break because once I found out I had it, I was told I shouldn't lift anymore and I got super demotivated to follow through with my fitness. You sir, have just motivated to continue and get back into the gym.
I knew it had to do with the scoliosis but couldn't see a path forward. Thank you for gifting me with these videos. I can not thank you enough. I love weightlifting, and I am glad that I dont have to stop. I've taken a week off and effing hate it. You said something about needing to do core. You probably already know but if you or a comment reader doesnt know Mcgill method and luggage carries for core have ripped me up. I don't do crunches because of my scoliosis.
Would really appreciate if you could make a weightlifting video on how to structure a program for someone with mild scolio, things you considered, or just a whole week of workouts for you!
What an amazing video! You deliver what you’re talking about so interestingly!! Can’t wait to watch you grow and share tips about your condition and how to overcome
Hi Erik, I'm very glad that I finally found a fellow lifter with scoliosis on YT! Regarding the exercises on machines like that in 2:09: If you have the luxury of machines where both sides work independently (which sadly isn't the case in any gyms that I've been in), can't you just work both sides at the same time, since every side has to work on its own (also sometimes called "isolaterally", like in Dumbbell exercises)? I assume you worked them unilaterally for demonstration purposes for most viewers who work on machines where both sides are connected to one single weight - or is there another benefit of unilateral compared to isolateral exercises?
Thank you for posting unilateral workout video... it will help a lot....one question I wanted to ask was... do we have to activate core muscles while doing any weight lifting unilateral exercise?? After years of testing, trying and searching....’finally found authentic resource for my scoliosis...I tried unilateral exercises and they do give fantastic results ......I would rather say this is the only optimal way to deal with muscle imbalances related with scoliosis....please keep up the good work!!
Yes, unilateral workouts will activate your core as a stabilizing muscle 💯 it helps to actively keep your core tight during your sets. Breathe in, hold the pressure in your abdomen and exhale on the concentric contractions. I’ll be explaining my breathing in a new workout video soon
Hey brother I've watched your video about unilateral training and I'll be getting into it myself after I fix my upper back issues due to doing mainly compound exercises as a guy with scoliosis. My question however is if there is any way you think I might be able to continue with compound exercises as they save a lot of time rather than single joint ones. Keep the videos coming btw I think a lot of people need this kind of content for scoliosis
When it comes to compounds, It depends how bad your scoliosis is. If you’re able to perform compound movements without pain and without serious compensation, I think it’s somewhat safe to perform the exercise as long as you have a strong mind-muscle connection. You have to have full control of the weight you’re pushing and recognize how your body might be compensating. IF you experience pain during an exercise, DO NOT perform the exercise. If the compensations are significant and you’re using one side more than the other, I recommend working with unilateral movements first… I workout with two guys who lift more conventionally and they’re able to move through their sets quicker than I am. At the end of the day, they know and I know… that there’s no other choice. Do what works. I’ve lifted for enough years to realize which exercises I can and cannot perform bilaterally. However, over the years My mind-muscle connection has gotten much stronger and now I’m able to perform exercises that I wasn’t able to perform in the past (like that back squat). I’d say start with unilateral exercises, build a strong base and mind-muscle connection, and then test yourself with certain compounds/bilateral movements to see if they feel right.
@@erikthomasfitness how does one develop the awareness of the differences between when the body is overcompensating in a bad way and when its more so just fatigue so you should be pushing yourself. i never know when something is too much until its too late, and in the moment i always feel like im not pushing myself as hard as i should be to achieve my goals, which in the past has gotten me hurt a few times. how do i learn to listen to and respect my body like that without giving up my progressive overload mentality
@@austinfleck6394 This took me years to figure out - I was asking myself the same question. I wanted to grow as fast as possible so I’d push myself as hard as I could during every training session. I endured the pain thinking “no pain, no gain”. I’ll be the one to debunk that bs. Pain is injury while Fatigue is growth. They feel completely different and it’s critical to learn the difference. Pain is sharp. Pain is hot, itchy, and piercing… and it makes you say “ow that f****** hurts, I don’t want to do that again.” Fatigue is broad and dull. Fatigue occurs after MULTIPLE REPS. Fatigue is NOT painful. It’s soreness, weakness, and it’s the inability to perform additional reps. It’s muscle exhaustion. (Think of what your legs feel like after a long run- that’s fatigue!) You want to train muscles till exhaustion. This is where adaptation takes place. If you work a muscle beyond it’s current physical capabilities, beyond “exhaustion”, you’re going to see other muscles start taking over - that’s compensation. The key is to perform every rep as identical as possible while practicing good form. Once your form starts to give, your set is done. If you want to grow stronger, you have to work towards that upper limit of exhaustion but be EXTREMELY careful not to push through pain. Find out what hurts and figure out WHY. I’ll be making a video on my recovery methods soon!
@@erikthomasfitness "Once your form starts to give, your set is done." this advice right here might be exactly what i needed to hear. im so happy i found your channel. been doing martial arts for about 8 years now but ive always had stance work issues and muscular imbalance which shows heavily in my ability to move faster in sparring. im 25 now and this is the year i finally do something about it in a sustainable way. i wanna be able to do this stuff years down the road while still be smashing my short term goals. very glad i found you as a recourse. looking forward to recovery method videos. allowing for proper rest periods are another thing i mentally struggle with.
@@austinfleck6394 You should be training the same muscle every 2-5 days depending on how hard/heavy the load is during each workout. That’s the optima recovery window
Thanks man I’m training my gf who has a little more curve than you do.. she’s loving getting in the gym and feeling stronger ;) Ty for the inspiration and tips.. would love to know how you approach legs.. as I’m afraid to kid her spine with squats and things like that
Do you recommend the TRX system. I have my home gym but I don't have any of those machines. I have free weights, the TRX, weight bench, step ups, a tread mill, and fitness balls and sliders.
Hi Erik! I found your TH-cam channel and I saw how you train at the gym - I could not notice the curve in your spine, or its to mild for noticing or you fixed it? - I was curious which curve you have, to which side your spine is bend - just to estimate how should I move my muscles - in which direction and maybe starting to exercise unilateraly Thanks for the video - it is what I was looking for best wishes
Thank you for this video and I agree your unilateral workout idea. My spine is also side curved, I would like to ask you a question: My right side is the concave side but I am left handed. So I feel like my right side is weaker and tighter. If I focus on my right side first , should I stretch it for a few days before strengthening or I should stretch and strengthen it on the same day? It’s because I feel like if my muscles are too tight , they are not ready to be strengthened, it may just make my muscles become tighter, how can I know if my stretching is enough? Thank you
I have idiopathic Scoliosis. Surgery at 14. I have noticeable pronounced shoulder blade. Looks very different from your back which looks normal. Anyway, never held me back from doing endurance sports and now really focusing on strength training. I have lived with the scoliosis for most of my life. My back was never normal looking that I can remember.
Do you have a thoracic deformity due to vertebral and trunk rotation? What friendly exercises do you do that do not negatively affect your thoracic deformity
Same as I am, with scoliosis.my left side back is wider, while the right side is not that wide.i'm doing unilateral workout and fucosing un right side which is smaller.i don't know if it is correct.coz it is the part that was left behind.while the left side is wider and more muscle and where I feel the pain.
Hello bro,I watched a video of yours when you were talking about scoliosis and unilateral workout,so I wanted to give it a try.The problem is that I have shoulder and neck pain that came from excessive push ups.I have 6 months witht this pain.Sometimes it goes away and then I feel it again.I have been to orthopeds and physiotherapists but with no result.Do you think that if I start unilateral workout my pain can go away? Good job on your videos though.I love them.
Push-ups and bench press used to kill my shoulder. After doing unilateral training, my pain went away. I’m 3 years pain-free 🙌🏻 I recommend unilateral training and always starting on your weaker side first, then match the same amount of reps on your stronger side. If you’re gassed, give yourself 30-60 seconds before starting the other side. I have a program on my website that has a 3,4, and 5 day split - all unilateral! Hope this helps. Reach out to me on insta if you have any questions.
I use pain as an indicator. Whatever hurts more is usually weaker. In my case, my left side was weaker and my left shoulder was raised. You can see what my back looked like on my Instagram
Scoliosis and insomnia, this man is quite literally me
And now YOU are quite literally me
we all the same😂
Erik, it's been a minute since I've been to the gym because of my scoliosis. I took a break because once I found out I had it, I was told I shouldn't lift anymore and I got super demotivated to follow through with my fitness. You sir, have just motivated to continue and get back into the gym.
Same here I took a break coz my doctor told me that working out is bad for scoliosis. 😢
I knew it had to do with the scoliosis but couldn't see a path forward. Thank you for gifting me with these videos. I can not thank you enough. I love weightlifting, and I am glad that I dont have to stop. I've taken a week off and effing hate it.
You said something about needing to do core. You probably already know but if you or a comment reader doesnt know Mcgill method and luggage carries for core have ripped me up. I don't do crunches because of my scoliosis.
Would really appreciate if you could make a weightlifting video on how to structure a program for someone with mild scolio, things you considered, or just a whole week of workouts for you!
I would recommend to first not lift since it kinda damages your back
@@a.arslan11 worst advice of all!!
What an amazing video! You deliver what you’re talking about so interestingly!! Can’t wait to watch you grow and share tips about your condition and how to overcome
Thank you! There’s a lot more to come 📈
Thank you, I also have scoliosis, appreciate your content.
I appreciate the support !
Hi Erik, I'm very glad that I finally found a fellow lifter with scoliosis on YT! Regarding the exercises on machines like that in 2:09: If you have the luxury of machines where both sides work independently (which sadly isn't the case in any gyms that I've been in), can't you just work both sides at the same time, since every side has to work on its own (also sometimes called "isolaterally", like in Dumbbell exercises)? I assume you worked them unilaterally for demonstration purposes for most viewers who work on machines where both sides are connected to one single weight - or is there another benefit of unilateral compared to isolateral exercises?
I have the same question. Hopefully he will see this
Thank you for posting unilateral workout video... it will help a lot....one question I wanted to ask was... do we have to activate core muscles while doing any weight lifting unilateral exercise??
After years of testing, trying and searching....’finally found authentic resource for my scoliosis...I tried unilateral exercises and they do give fantastic results ......I would rather say this is the only optimal way to deal with muscle imbalances related with scoliosis....please keep up the good work!!
Yes, unilateral workouts will activate your core as a stabilizing muscle 💯 it helps to actively keep your core tight during your sets. Breathe in, hold the pressure in your abdomen and exhale on the concentric contractions. I’ll be explaining my breathing in a new workout video soon
Hey brother I've watched your video about unilateral training and I'll be getting into it myself after I fix my upper back issues due to doing mainly compound exercises as a guy with scoliosis. My question however is if there is any way you think I might be able to continue with compound exercises as they save a lot of time rather than single joint ones. Keep the videos coming btw I think a lot of people need this kind of content for scoliosis
When it comes to compounds, It depends how bad your scoliosis is. If you’re able to perform compound movements without pain and without serious compensation, I think it’s somewhat safe to perform the exercise as long as you have a strong mind-muscle connection. You have to have full control of the weight you’re pushing and recognize how your body might be compensating. IF you experience pain during an exercise, DO NOT perform the exercise. If the compensations are significant and you’re using one side more than the other, I recommend working with unilateral movements first…
I workout with two guys who lift more conventionally and they’re able to move through their sets quicker than I am. At the end of the day, they know and I know… that there’s no other choice. Do what works.
I’ve lifted for enough years to realize which exercises I can and cannot perform bilaterally. However, over the years My mind-muscle connection has gotten much stronger and now I’m able to perform exercises that I wasn’t able to perform in the past (like that back squat).
I’d say start with unilateral exercises, build a strong base and mind-muscle connection, and then test yourself with certain compounds/bilateral movements to see if they feel right.
@@erikthomasfitness how does one develop the awareness of the differences between when the body is overcompensating in a bad way and when its more so just fatigue so you should be pushing yourself. i never know when something is too much until its too late, and in the moment i always feel like im not pushing myself as hard as i should be to achieve my goals, which in the past has gotten me hurt a few times. how do i learn to listen to and respect my body like that without giving up my progressive overload mentality
@@austinfleck6394 This took me years to figure out - I was asking myself the same question.
I wanted to grow as fast as possible so I’d push myself as hard as I could during every training session. I endured the pain thinking “no pain, no gain”.
I’ll be the one to debunk that bs.
Pain is injury while Fatigue is growth.
They feel completely different and it’s critical to learn the difference.
Pain is sharp. Pain is hot, itchy, and piercing… and it makes you say “ow that f****** hurts, I don’t want to do that again.”
Fatigue is broad and dull. Fatigue occurs after MULTIPLE REPS. Fatigue is NOT painful. It’s soreness, weakness, and it’s the inability to perform additional reps. It’s muscle exhaustion. (Think of what your legs feel like after a long run- that’s fatigue!)
You want to train muscles till exhaustion. This is where adaptation takes place.
If you work a muscle beyond it’s current physical capabilities, beyond “exhaustion”, you’re going to see other muscles start taking over - that’s compensation.
The key is to perform every rep as identical as possible while practicing good form. Once your form starts to give, your set is done.
If you want to grow stronger, you have to work towards that upper limit of exhaustion but be EXTREMELY careful not to push through pain.
Find out what hurts and figure out WHY.
I’ll be making a video on my recovery methods soon!
@@erikthomasfitness "Once your form starts to give, your set is done." this advice right here might be exactly what i needed to hear. im so happy i found your channel. been doing martial arts for about 8 years now but ive always had stance work issues and muscular imbalance which shows heavily in my ability to move faster in sparring. im 25 now and this is the year i finally do something about it in a sustainable way. i wanna be able to do this stuff years down the road while still be smashing my short term goals. very glad i found you as a recourse. looking forward to recovery method videos. allowing for proper rest periods are another thing i mentally struggle with.
@@austinfleck6394 You should be training the same muscle every 2-5 days depending on how hard/heavy the load is during each workout. That’s the optima recovery window
Thanks man I’m training my gf who has a little more curve than you do.. she’s loving getting in the gym and feeling stronger ;) Ty for the inspiration and tips.. would love to know how you approach legs.. as I’m afraid to kid her spine with squats and things like that
Legend
Very very helpful ❤
Great video buddy
Do you recommend the TRX system. I have my home gym but I don't have any of those machines. I have free weights, the TRX, weight bench, step ups, a tread mill, and fitness balls and sliders.
TRX bands would be great
Thanks, been looking for a video like this to hopefully restore my atrophied muscles due to scoliosis.
Hi Erik!
I found your TH-cam channel and I saw how you train at the gym - I could not notice the curve in your spine, or its to mild for noticing or you fixed it? - I was curious which curve you have, to which side your spine is bend - just to estimate how should I move my muscles - in which direction and maybe starting to exercise unilateraly
Thanks for the video - it is what I was looking for
best wishes
Thank you for this video and I agree your unilateral workout idea. My spine is also side curved, I would like to ask you a question:
My right side is the concave side but I am left handed. So I feel like my right side is weaker and tighter. If I focus on my right side first , should I stretch it for a few days before strengthening or I should stretch and strengthen it on the same day? It’s because I feel like if my muscles are too tight , they are not ready to be strengthened, it may just make my muscles become tighter, how can I know if my stretching is enough? Thank you
During my rehab, I released muscles for upwards of 4 hours a day and then worked them out. Same day.
How did you learn which weight lifting exercises were ok for your scoliosis?
Trial and error and recognizing which ones load the spine
I have idiopathic Scoliosis. Surgery at 14.
I have noticeable pronounced shoulder blade. Looks very different from your back which looks normal.
Anyway, never held me back from doing endurance sports and now really focusing on strength training. I have lived with the scoliosis for most of my life. My back was never normal looking that I can remember.
Have you experienced any pains since the surgery?
Can you share home exercises too?
Do you have a thoracic deformity due to vertebral and trunk rotation?
What friendly exercises do you do that do not negatively affect your thoracic deformity
Same as I am, with scoliosis.my left side back is wider, while the right side is not that wide.i'm doing unilateral workout and fucosing un right side which is smaller.i don't know if it is correct.coz it is the part that was left behind.while the left side is wider and more muscle and where I feel the pain.
I can’t get to a gym due to other health problems. How can I do this with bands?
Hello bro,I watched a video of yours when you were talking about scoliosis and unilateral workout,so I wanted to give it a try.The problem is that I have shoulder and neck pain that came from excessive push ups.I have 6 months witht this pain.Sometimes it goes away and then I feel it again.I have been to orthopeds and physiotherapists but with no result.Do you think that if I start unilateral workout my pain can go away?
Good job on your videos though.I love them.
Push-ups and bench press used to kill my shoulder. After doing unilateral training, my pain went away. I’m 3 years pain-free 🙌🏻 I recommend unilateral training and always starting on your weaker side first, then match the same amount of reps on your stronger side. If you’re gassed, give yourself 30-60 seconds before starting the other side. I have a program on my website that has a 3,4, and 5 day split - all unilateral! Hope this helps. Reach out to me on insta if you have any questions.
damn thanks dude
honestly cant wait for back next time around. catch me watching Erik Thomas on youtube in the gym
Ayyy let’s gooo 💪🏻
CAN YOU DO A LEG DAY WORKOUT ?? ❤
I posted a leg day instructional a few weeks ago. Check out my recent uploads !
Hi guys!How I can know which side is weaker?Concave or convex?
I use pain as an indicator. Whatever hurts more is usually weaker. In my case, my left side was weaker and my left shoulder was raised. You can see what my back looked like on my Instagram
@@erikthomasfitness Thank you!
How long do you have to do therapy before actually hit the gym having scoliosis at the age of 15
Shoot me a DM on Instagram
Why did you stop!