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- เผยแพร่เมื่อ 18 พ.ย. 2018
- New online course to increase mobility to scoliosis available at: scoliosiscorrectionprotocol.com
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Did you know you can use a side plank to strengthen the muscles on the longer side of your curve?
This is especially the case for people who have a C shape scoliosis.
So how do you do it? The idea of a plank is to make gravity your friend and position yourself in a way that your muscles will automatically start to contract and help correct your curve. In this video I'm positioning myself as though the convex (longer) side of a C-Shape curve is down towards the ground. By C-shape I mean levoscoliosis or a curve that makes a similar shape to a letter C when looking at someone from behind. It is commonly accompanied by a thickening in the left lower back as well.
The first thing to do is position yourself on your left side. Make sure your elbow is positioned under your shoulder. Depending on your strength you might want to start with you knees bent at 90 degrees so the two points of contact with the ground are your knees and your elbow. See if you can do that for 45 sec. If you can you should progress to doing the exercise with just your feet and elbows touching the ground. Make sure you do not sag in your hips and that your body is straight, ie. you butt isn't pushed back or forward.
If you can hold that for a minute you can try and add some movement to the plank. I like to start with the pelvis and move it in all 3 planes (up and down, forward and back and rotation both ways.
If you still want more of a challenge you can really take things to the next level by moving your arms and legs...but I don't recommend that until you have mastered the other levels.
Links to Dr Fishman's study where he showed that side planks can helps scoliosis:
www.ncbi.nlm.nih.gov/pmc/arti...
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For more videos on correcting posture and the best stretches to improve your posture and flexibility, check out the other videos subscribe to my channel here: bit.ly/37DnqEh
Hey guys! 🙏 for watching this! I'd like to personally invite you to my free Facebook community where we can talk about Scoliosis, Movement Therapy, Nutrition and how to live well. 👌! Click here to join 💎 Scoliosis Correction Protocol 👉 myscoliosishelp.com 👈
Hello, i have a left lumbar scoliosis which is very mild(my spine goes a little bit to the left), should the left hip or right hip be facing the ground?, my right hip is a little bit higher
thanks for info
seexmi left hip faces ground
Is it effective for both side planking sir?
Can this way you show on the video be done for Levo scoliosis thoracolumbar or do I switch positions? thank you!
You're helping a lot of people. Thanks Ed!
Glad to hear it!
Thank you so much! I am 69 and been lifting weights for 47 years. Had some pain and soreness a couple of years ago in mid back, had soreness for a few days after doing some twisting movements so I went to doc and he took xrays and showed me a degenerative disc in my Thorasic region. Now only time i get pain or soreness is if i do something like arching back real far or twisting too far. I guess the disc presses on a nerve or compresses a nerve. I know what to avoid now. Also the xrays showed scoliosis which isnt bad and the convex is to the right. These exercises are just what i was looking for.
Is great Doc Thank's Cada ejetcicio q me encuentro me hace muy bien Este medico es maravilloso. Feliz Navidad 🍸🐎💜
Thanks! This is a really helpfull video! :D
Dear Ed, you are a wizard. I have been suffering from scoliosis for many years. But thanks to your videos, I finally realized the futility of previous massages and manual sessions. You have everything as simple as it is brilliant. Thank you from Russia.
🙏🏻🙏🏻me too
Awww, thank you. I have actually translated my entire course into Russian and I hope to be able to sell it there sometime soon. Right now it isn't possible.
Thank you Ed!
Here's the cure. Yes, I said that.
th-cam.com/video/WulczaNGhLo/w-d-xo.html
Hi Ed, following the famous Loren Fishman´s research, this side plank just apply for lumbar scoliosis. For thoracic scoliosis as the one you draw is the half moon.
I think that recently there was a study showing his method of just using a side plank doesn’t work.
Dear Ed, thank you for your great exercises! I'm pianist and I have reverse S-curve scoliosis. Many years it hindered me and standard excersices had nothing to do with it. After few weeks of your exercises experience I can see real effect and relief. They affect my piano playing for the better and tightness in schoulders, arms and even fingers is weakened. Thank you once again! Dmitry
Wonderful!
Seems to be if I'm right the concave side is towards the ceiling?
Can these exercises also be used for a reverse S curve? Also, which side are you on - the concave or convex side?? Many thanks.
Thank you
Terima kasih banyak....
Hey I have a mild scoliosis on my mid back.How long will it take to fix it using these exercises?
Hi Ed plz video for lumber c scoliosis
Should the curve side be on top or bottom
So does the curve go down or up when doing the exercises? I'm confused on this aspect
This is really intense! I'm literally burnt out!
Do they work. No, right? I csn help you. I had scoliosis.
@@claudiusmoi108 Yes I think it works if you're a disciplined person. You just need to be consistent.
@@sweetlandasmith1623 So how long it takes you to cure your scoliosis? What do you mean by disciplined? What's the exercise frequency can be called disciplined?
@@claudiusmoi108 I think that question should be directed to the guy that made this video. I'm just here to learn bcuz I want to improve my posture etc.
@@sweetlandasmith1623 hey!! Is your spine corrected?
If i have s shape scoliosis and my right shoulder is lower than my left shoulder, on which sids should i do the plank?
My c curve goes to the right and was originally at 64 degrees in 95 and 20 degrees now with rods. I notice my left oblique and left ql are tighter, how to I stretch the left side
I have a curve on the right side of my “neck “what do i do...i dont know why why is keep my hand on left and do plan on left side i feel so relief and ease in breathing but in the video u and many others have also explained for lumbar and thorasic and i feel for cervical curve exactly opposite of this have to be done.
Can u please guide me here....
Hii ed
is it good for reverse s ?
There is a article to say that a for a convection to the right, you plank on the right but there is another brainstorming articles that says that’s wrong because muscle pulls, not push so you should plank on the opposite side of where your C is curved towards. What is your thought? Same side or opposite and why?
wilson ganks you can do it both ways. One lengthens the short side of the curve with gravity, the other strengthens the muscles in the long side. Which one you use depends on your goal and how you integrate it into the other scoliosis exercises you do. This is not an exercise to be done in isolation.
Please tell me how to follow this exercise if one is having lumbar right side mild scoliosis. Thank you
You would do it the there way round.
It doesn’t seem that sleeping in your left side is good for c curve? How do I build strength to even lift my hip with the arm?
Sir Please tell me How to use this exercise for Lumber scoliosis with concavity towards the left?
Anncie Fennie you would do it the other way round
sam ysn
Thanks for the video! I have a 6 degree thoracic curve to the left and a 11 degree lumber scoliosis curved tp the right, is it considered an S-type scoliosis? and which exercice should i do , the side-plank , or do you suggest another exercice ?thank you!
sam ysn yes it is an s-curve. Look for my Scoliosis playlist you will find a video for the exact kind of curve.
@@EdPaget please I’m
A bit confused. This has been my biggest insecurity. So o have lumber curve on my left side. My left leg is a bit longer than my right. The left hip is uneven. Lower than the right hip. And it seems I walk to right side. When I see my shadow from
Behind when standing. I’m tilted to the right. What do you call this. Which exercises should I do
Sir I have a scoliosis and the apex on the right, so should I do this exersice the opposite side you are working on??
Just want to be sure before I start doing it. Please answer me.
If it is a C shaped curve then yes.
@@EdPaget thank you.
Are there some activities that cause scoliosis? Should one do these exercises only one side? Is there any harm or benefit in doing them on both sides? I tried looking at my spine, I think it might have a slight curve to the right ( looking from behind.
Some repetitive activities that are one sided may make an existing scoliosis worse. Doing this both sides shouldn't change anything.
What about an s curve? I’ve had two fusions and I have noticed my shoulder on the concave side drawing up. I need to do something
Have a look at some other videos on my channel, this one isn't for you.
I've been diagnosed with a right side C curve scoliosis. I'd like to start with your side plank protocol. Which side should I be practicing it on to get the maximum benefit?
Hey! I was pretty sure of which side on which to work but tried it on BOTH sides. WOW. There was a huge difference in strength side to side. So much stronger left. I'm currently working in good form on the right side on the second variation with arm movements. Feeling more elongated and back pain is almost non existent. Thanx!
Hi Sir Ed, I just got to your channel and my xray results shows - dextroscoliosis, thoracic spine 24 degrees. How will I follow your plank exercise, which hip of mine will be facing the ground, the right or the left? Please advise, Thank You.
No, these stretches don't work. I can help you. I know the right method. It's very easy but scientific. Like the E=mc2 equation.
Don't do this is you have an s-shape scoliosis. It's only meant for C-shapes.
Hello Ed.
Is it OK to use the side plank for lumbar (small C shape) scoliosis?
Thank you for your great videos.
Yes this is what I'm demonstrating here.
Thank you. I have already started with all of them 😊
In another video you use boxing moves for the hips stretching.
Is boxing as a sport OK for someone with scoliosis? Not only those moves stimulating the hips stretching i mean.
@@AlbaniaPropertyGroup hey is your spine corrected?
My back is in more pain then usual after doing stretches for my c curve with the convexity on my left. I woke up this morning and my obliques on the left side are sore. Should I be worried?
I think you probably over did it. The idea is you stretch your right side and use the muscles on your left. So if they are sore on your left it shows you used them. However if you want me to guide you through this process and take away any anxiety then you should have a look at my online programs.
Can I do these exercises for lumbar C-shaped curve?? Thank you so much for your amazing videos
Here's the cure. Yes, I said that.
th-cam.com/video/WulczaNGhLo/w-d-xo.html
@@benjyberele cure? You sure it works?
Hey doc , When i do these exercises i feel hip pain on the lengthen side so is it safe for me to continue ? Or should i stop
You are not meant to feel pain when you do this. If you would like to work with me or one of my team to make sure you are doing everything correctly email me: ed@edpaget.com
Hello, I have a rib hump on my back right lumbar spine. Will these exercises help me?
If you want to find out exactly what exercises you should be doing contact me? ed@edpaget.com
Will there be such video for s-shaped scoliosis?
Artemi Nikolife this approach needs to be adapted to work with s-shapes. There are better exercises for s shapes. I have a year long, online program that goes through 7 steps of Scoliosis correction. Go to edpaget.com for more info.
Here's the cure. Yes, I said that.
th-cam.com/video/WulczaNGhLo/w-d-xo.html
hmm which side should I do if the curve is to the left side of the lumbar?...should I do plank with left hip up or right hip up. My PT told me to do it with left hip up but your video shows right side?
I saw a comment you said the left hip down.
Can you explain a little bit more? Thanks
It depends. If you want a stretch you put your right hip down. if you want to contract the long muscles on the left-hand side of the curve you put your left hip down and do the exercise as shown.
@@EdPaget Thanks! I just do both sides then..It also seems controversial which side of the plank people should do. There is a Dr in NYC published an article say that people with left lumbar curve should do planx on the left side, which is consistent with your video.
However, there are a lot of people doubtful about it,like this article: spiralspine.com/side-plank-theory-scoliosis/
It just seems to be a controversial thing. Wish more researchers and doctors to do more experiments and research about it.
Wondering what you think about those articles.
@@melissachen1581 yes Dr. Fishbourne, generally researches don’t think it works.
have lumbar pain on left side, so i go check up on doctor then realize got an lumbar c curved scoliosis on right side, how much intense i need to do in this training and which side i do this training ?
This is just one exercise of many that should be used together to form a plan to help your scoliosis. How much you do depends on your aim, your age, your curve etc. If you want an in depth consultation with me you should watch my webinar and I tell you how to book a call a the end. scoliosiscorrectionprotocol.com
Do you think this could be helpfulf also to correct the upper curve of a s shaped scoliosis? I am already training and doing a side lying for the lumbar curve and I almost got rid of it
Not really, there are other, better exercises that I teach on my course that can help the top curve.
Have your lumber spine corrected?
My left shoulder is down So we will do the side plank with right hand and lay towards the right ? I do many different exercise but no body told me that I should do only one side I usually do both side until now I have S shaped .
You're welcome
When doing the exercise, will the shortened side go toward the floor or will the lengthened side go toward the floor?
If you have one curve, then it will be the lengthen side towards the floor.
@@EdPaget Thx, will try this.
when im sitting im tilted to the left more and i also have a rib hump on the left side.. how many reps and sets should i do of these exercises a day and should i take rests days or no?
It depends. If you want to understand your spine more and what you can be doing to help it sign up to my get some more info here: scoliosiscorrectionprotocol.com/earlybird
This is really helpful..can this help correct or lessen a curve for of about 45 degrees of a 27 yr old man?
iyan cee is you are 27 that’s good as you are young. This is just 1 exercise of many that you would need to correct or lessen a curve. You need to carefully increase mobility, strength, and endurance. I have 155 different videos to show you how to do this in my online course. edpaget.com/scoliosis
Ed Paget thank you so much. You are such a blessing..
@@icramos any update??
I am wondering if this exercise would also be good for S curve?
Blu Bayou no, because it would help one curve but make the other worse.
Thank you for sharing this. Can I do the easy part only? The one with your knees bended.
House Gallery yes, do what feels right.
would this help S-shape scoliosis? Do you have a similar video for that too please?
No, you should see my other videos for that.
@@EdPaget Thank you for responding back, I really can't find much about S-shape except your very famous video with 1.5M views. Please direct me to the right videos for S-shape scoliosis. Thank you!
@@rn5362 start with that video where I'm wearing a white shirt. If you want more info then sign up for my free 6 Part series here and I'll also let you know when my next course is starting. scoliosiscorrectionprotocol.com
I am pretty sure I have some version of scoliosis (yes, I need to go see doctor... But I am not form country with good doctors anyway). But I am not sure which way it goes. Would it do harm if I did this on both sides?
(my symptoms are - right shoulder is down, lover left ribs seems to be in front more than right side (there also seems to be bigger hollow on my left side above hip), and this excersize seems to be much harder to do when right hand is against floor)
lifebarier it would be best to find out which curve you have. I show you how to do this on my online program. Do you want to know more?
Ed Paget yes
35 , 45 secs hold. 5 reps 5:59
So if you have the spine curving in to the right, then you do this exercise lying down on your left hand side, correct?
I know the exercise method works. Believe me. I was a scoliosis patient.
@@claudiusmoi108 That does not answer my question
@@TheGoodfella2012 I mean this stretch bullshit doesn't work. Believe or not.
@@claudiusmoi108 What is the method?
@@claudiusmoi108 So what helps
Can this effective to mild dextroscoliosis?
Yes
Can we do side plank for both side ? Or just the convexity side ???
It's up to you. Just understand what each side does.
I mean, is there any harm if I do the exercise on the concave side? Will it make it worse?
So, just to clarify is one suppose to lie on the curve itself, while doing these plank exercises?
Zippy Upcycler the apex of the curve is on the bottom side. In this case my left side.
@@EdPaget Ed Paget Hi Ed, thanks for taking the time to answer my question. I am still a little confused, if the curve is on the bottom left, then do you lie on that curve part, while doing this exercise? or Does one lie on the non-curved part ?
Zippy Upcycler on the curved part.
@@EdPaget Thank You !
Hi Ed!
I have a huge problem. My scoliosis looks the same like on your diagram. I've been doing these exercises for 3 weeks and I see, that my curve is bigger. Could we talk on email? I would send a photo of my scoli. I am from Poland, so our meeting is impossibile :(
Grzegorz Brzęczyszczykiewicz This is just one exercise that should be used in conjunction with a whole program of exercises designed to increase mobility strength and endurance. You shouldn’t just be focussing on one exercise. If you want to do it properly, I have an online program that has seven steps to help you conquer and control your scoliosis. But picking one or two exercises off TH-cam and hoping for results isn’t The best way to go about it. Go to edpaget.com for more details.
@@EdPaget Thank you for the answer!
I'm 17 years old and have c-shaped lumbar scoliosis with apex on left. My angle is approx 28 degrees. Will this exercise help to atleast bring my angle to less than 20 degrees? I am in observation and have to wait 6 months at the moment for my next checkup
This should be part of a whole body program designed to help C-shape curves. By itself it may help but you should be doing at least 30mins a day
Here's the cure. Yes, I said that.
th-cam.com/video/WulczaNGhLo/w-d-xo.html
I thought you should do the side plank on your concave side since the muscles on the convex side are lengthened but are over working? The muscles on the concave side are shortened but are weaker. Could you please confirm this? Thanks.
Philip N the muscles on the concave side are shortened so need to be stretched. The muscles in the convex side a stretched and need to be shortened. One way of doing this is with 3D body weight movements, like the plank. Remember it’s just one quick example of how to get a different stimulus into those muscles.
Dear ed.
I have 30 degree thoracic scoliosis. If i purchase your programme what is the guarantee that my curve will get straight.
saby mudassir the results depend on you. How much work you put in, how old you are, whether or not your curve is progressing or stable etc. I do offer a 30 money back guarantee though.
@@EdPaget thanks for your reply. I am in Australia. 26 years old male. Since 4 years I analysed that my posture was getting out of control, because I used to lift heavy weights at gym. I used to ignore my back muscle and focus on muscle building. When i was 24 i did back extension. From that instence i realized that I got scoliosis. I went for shrof exercise. But that didnt impacted that much. Then a month ago i did ASTROPROFILAX. Through that my posture got a little perfect but pain was still there. If I sit, i start feeling pain. My goal is to get rid of pain so that i can do my job while looking at the computer. And also I want to start exercise at gym.
I swim daily. I have whatever it takes. Please help me ed.
saby mudassir ok, your age is an advantage! email me: ed@edpaget.com, I think my program can help you.
I have approx 80 degree scoliosis, very severe. Do you think these type of exercises can help improve my degree or would u advise surgery instead?
Rinzy for anything over 40 degrees I would recommend working with a physician. If they recommend exercise to get strong then do these.
@@EdPagetThanks for replying. Do you think these exercises can significantly reduce the degree of my curve over time?
How u doing bro
Can u tell me?In which side should we sleep and during exercise? Curve side or straight side
There is no simple answer to that, sorry.
Lumbar scoliosis can do this?
Yes that it what it is designed for.
This is always confusing to me. My xray report says "convex to the right". So my curve looks like a backwards letter "C" towards the right on the lumbar. I've been told to "plank" more on the right side. Note quite like your drawing, as it's somewhat straight mid-back, and then it does its thang. Thanks.
The diagram I have drawn on the white board is looking at someone from the front. So from the front it would be called a reverse c shape scoliosis (which can be seen in the diagram) From the back it would be called a C-shape or levo scoliosis. When you look at your x-rays make sure you orientate them so you know if you are looking at your front or back. Where the actual curve appears in your spine (lumber or thoracic) doesn't matter so much for this exercise as long a the convexity is facing downward.
Here's the cure. Yes, I said that.
th-cam.com/video/WulczaNGhLo/w-d-xo.html
Do you mean planking on concave or convex side?
convex
@@EdPaget i have a s-shape scoliosis. my lumbar spine is convex on the left side. where do i plank?
playermartin286 this is for People with a C shaped scoliosis. There are other exercises a S- shape scoliosis.
@@EdPaget where I can find them
Hello sir I'm from India I'm 20 years old having congenital lumbar scoliosis kindly tell me how can I send my reports to u so that u can examine that and accordingly if possible I will enroll into ur online course soon so that I can stop my curve from further progression and also I am having mild pain from past 10 day so that my pain will also be cured .. kindly reply me soon please
I'm sorry but my course is designed to work with idiopathic scoliosis. You can try for your congenital scoliosis but it's not something we specialize in. Just sign up for more info here: scoliosiscorrectionprotocol.com
Which side to be lying on?
Follow the video
Could you explain how reps would work for this?
thewhitefireflyy start with one or two reps and work up to about 5 per movement.
Ed Paget thank you, I have a 49 degree c curve, if I do this everyday do you think it would go down?
thewhitefireflyy maybe, but this is just one exercise, you should do lots of specific mobility, strengthening, endurance exercises. I have a seven step scoliosis scription protocol that shows you how to do this. It has over 30 exercises in and 140 videos.
Ed Paget could I email you with a few questions?
Hi doctor, I have scoliosis on the right side in the form of C 20 or 25 degrees Can I do this exercise
omran omran yes, just make sure you are doing it there correct way round
@@EdPagetthank you so much
We can use right and left side Sir?
the side that your corve is convex on. if your curve goes like this: C (this direction) you do the left side. Or the side with your longer leg
I have 110° C curve should I be doing any other type of stretching aswell as this while I wait for surgery?
Řünyä ESO when is your surgery? You will want to be as strong and flexible as you can be before you go in.
@@EdPaget I'm very flexible as I have done gymnastics and mma for 10 years,and hopefully my surgery is after quarantine