13-Min Scoliosis-Friendly WEIGHTS/DUMBBELLS Workout (MODERATE)
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- เผยแพร่เมื่อ 12 ก.ย. 2024
- Here's a full body workout with scoliosis-friendly movements using weights.
Choose the size/weight based on your preferred difficulty level - you can use 1kg (2lb) pilates balls like Physio Andrea uses in the video, handweights, dumbbells, soup cans... or don't use any weights at all if you're looking for a beginner level workout.
Make sure to watch our explainer video first, which describes our commonly used cues:
• 4 Terms You NEED To Kn...
Looking for more?
Check out our channel with workouts and more:
/ @tscconnect
Questions? Other requests for content? Let us know by leaving a comment below!
Enjoy your workout!
Exercises:
1) Standing elongation + arm open/close
2) Standing elongation + arrows to Ys
3) Standing elongation + shoulder extension
4) Side lunges + arm open/close
5) Reverse lunges + overhead press
6) Step backs + arm raises
7) 4-point arm rainbows
8) V-Sit + single arm open
9) V-Sit + single arm raises
10) V-Sit hold
11) Spinal elongation stretch at wall
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*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.
Your channel is heaven sent for people like me who have scoliosis but want to remain fit. please dont stop creating content :)
Oh thank you! Yes, we're making content as much as we can. Please share with your networks or scoliosis facebook groups, it's so appreciated!
Thank you for these very useful exercises and thank you again good luck to you 🥀
Thank you, glad you like them!
Thanks so much for this video!
You are so welcome!
Thank you Andrea,for this wonderful video,…….had a query,I have right thoracic scoliosis & my left side is weak & on the left side back there is a concavity,can I hold weight on my left side & avoid a weight on the right side to strengthen the left side ,….. would be waiting to hear from you ,thanks
We can’t give individual advice, so in general we say perform the exercises symmetrically on both sides :)
Can you do a video on what’s safe for scoliosis spines in the gym?
We have a longggg list of requests for videos, but thanks for this idea!
Hi,in your playlist,I see 33 workouts,but don’t find the one with the yoga block there ,do you have any more anywhere else too
Yes, it’s still there: th-cam.com/video/VqoouBH6ukY/w-d-xo.html
Can weight increase after comfortable with current weight
Yes definitely, use weights of your choice!
Hi! First of all, thank you for the workouts and the useful tips. I was wondering if I could also do cossack squats since they are quite similar to lateral squats (I have scoliosis)
Yes definitely! Just watch your lumbar spine alignment (from sideview) and the bottom of the squat. Sometimes deep hip flexion pulls the lumbar spine into rounding and you lose the lordosis
@@TSCConnect thank you 😊
Would the step back with arm raises be ok if you have lumbar sponstonious (sp).
Hi Leona, can you please clarify what condition you’re referring to?
Also for stepping back with arms overhead, try to ensure your lower back isn’t too arched, and that your ribcage doesn’t flare forward - keeping those in mind will help you maintain a neutral spine :)
Thank you so much for your helpful videos! I have an S curvature with a 15-degree difference, should I do weights on both sides? Thanks!
For general workouts, we suggest doing both sides. However for scoliosis-specific treatment like Schroth Physio, it’s common to do exercises only on one side (but see a healthcare professional for those exercises)
Hi, are these exercises good for any curvature? I have an s curve spine
These exercises are safe for any types of scoliosis, but if you want to work on your scoliosis curve specifically, please seek a trained physio in your area.
@@TSCConnect thanks!
Is it safe to workout with 10# weights of you keep your spine aligned?
Hi Laurel, great question! There is no strict cut-off of weight amounts that you should or shouldn't lift, it's moreso about your personal situation... if a person has a history of working out, feels strong and confident lifting weights, and it doesn't exacerbate symptoms, then they may be able to lift 100 pounds or more!
On the flip side, for people who are newer to weightlifting, have pain or progressing scoliosis, or other injuries, 10 pounds may be too much. If you have questions about progressing weights for your situation, please do ask a scoliosis-trained physiotherapist. Hope that helps!
@@TSCConnect Thank you for answering! I am almost 70 years old and have worked out all my life. But lately I've been concerned about worsening my scoliosis.
@@jimnsue50 wonderful that you have an active lifestyle, that's helpful for preventing age-related progression. Our bodies certainly change with time, so it's good that this is on your radar to pay special attention to in the coming years. Hope you find some of our other scoliosis-friendly workouts helpful! Where are you located?
@@TSCConnect Tampa, Fl
@@jimnsue50 Oh! Connect with our highly-trained friends at Kioko Therapy! kiokotherapy.com/ Boca may be far but they offer virtual sessions too :)