HIP & PELVIS STABILITY | Scoliosis, Posture & Alignment
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- เผยแพร่เมื่อ 19 ต.ค. 2024
- Improve the strength and stability of your hips and pelvis!
The muscles and alignment of the hips and pelvis are often affected by scoliosis, and so it’s important to do targeted exercises for this area. Many curve types are accompanied by a pelvis shift to the left or right, with an added rotation, and also a change in the forward/backward tilt.
Try this scoliosis-friendly workout to activate and support your hips and pelvis, to support your spine and alignment!
Exercises:
1) Supine hip circles
2) 4 point rocking, full flexion
3) High or low plank, hip flexion to side
4) Fig 4 dynamic stretch
5) Leg raises, front x 30 sec, side x 30, back x 30
6) Single leg squats x 30 sec/side
7) 4 point, fire hydrants x 30 sec, donkey kicks x 30, hip extension x 30
8) Sideplank on elbow and knee + butterfly x 30 sec/side
9) Sideplank hold x 30 sec
10) Supine bridging taps x 30 sec
11) Figure 4 Static Stretch x 30 sec
TSC Connect is powered by The ScoliClinic in Vancouver, Canada.
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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.
I would love a free weight workout that is safe for scoliosis. Thank you for all of these great videos!
Yes that's on the list! Have you tried these ones, which can be done with free weights as well?
th-cam.com/video/_tDJw4SDfHw/w-d-xo.html
th-cam.com/video/OC67F3vCa7o/w-d-xo.html
@@TSCConnect Thank you! I hadn't seen these.
A new one!
Scoliosis-Friendly Core Workout | Use a Dumbbell for an extra challenge! (MODERATE)
th-cam.com/video/CdGRF6iDvCk/w-d-xo.html
Your videos are a godsend, thank you so much for these!
Thank you, we’re so glad you like them. Any likes, shares, and support are soooo appreciated so we can continue making more vids!
I just noticed that your clinic is located in Vancouver! I’ve been following this channel for a while now and never realised that. Thank you for helping so many people with your free videos and exercises - you are truly making a difference in so many lives. ❤
And I love that you even have meditation videos for scoliosis. It’s truly amazing.
Yes! We're in Vancouver, North Vancouver, and Surrey. Are you in BC too? Thanks so much - we appreciate any support to keep this going via likes, shares, spreading the word, or joining our memberships!
I currently lift weights (free weights) and while I am careful about my form and posture, there are certain times I will feel discomfort in my pelvic and lower back area. With my mild scoliosis, this will be a tremendous help in strengthening these areas!
That's awesome that you're so aware of your body. Let us know how it goes with this routine!
This was excellent! really helped my hip and tailbone pain from one session!
Glad it helped!
Have you tried this one? th-cam.com/video/7wrUihyQqW0/w-d-xo.html
@@TSCConnect yes i have! i try to incorporate multiple videos in my at-home management of my scoliosis! thanks!
Great work out,nice to be doing side planks
Yes! We remembered your request for more sideplank work :)
Mahalo.. This has really been beneficial. I have the condition you spoke of in the intro. once again super grateful, Thank you,Fraser
Hi Fraser, thanks for following us - please be sure to check out our many many other workouts for spinal conditions on our channel ☺️
Thank you so much for this exercises! I do have a question tho, whenever I try to do donkey kicks on my left leg (where the convex side of my lumbar curve is) always click or pop. Is there any way I can change that? Thanks!
Hmm try turning your knee out to the side a little bit to change the orientation of the hip muscles? But we can’t give medical advice for specific things like that over TH-cam so please see a healthcare professional near you and demonstrate the movement so they can assess the click/pop.
Very very helpful! Thank you😊
You're welcome! Would appreciate any shares to your networks!
thank you very much for these!! really helpful!!
You're so welcome!
Hello, thanks for your efforts ❤
please l want scoliosis-friendly belly exercises
See our full core workout playlist here: th-cam.com/play/PLpr1aOXw16npq4RSglz7KRD2Av6CZEYVF.html
Will these exercises affect SI joint negatively? I have an unstable SI joint.
If you have an unstable SI joint, we highly recommend seeking an individualized assessment from a healthcare professional
Would you please consider an inner thigh workout?
Inner thighs are the adductor muscles which are activated in many of our workouts. We can continue making more workouts that focus on lower body strengthening which would include adductors.
Hello! This might be unrelated but am I allowed to do RDLs and Hip Thrusts at the gym (while having scoliosis)? I have never done these exercises as I have no idea if they may be bad for my back. Thank you for your effort!!!
In theory, RDLs and hip thrusts are generally fine because they don’t involve loaded twisting or bending of the spine. But, it always depends on your technique while you’re doing the movement. For people with scoliosis, we always look at what the pelvis is doing, which muscles are generating the movement, we assess if you’re falling into your curve or using your back too much etc. if you have a scoliosis-trained therapist near you, that’d be ideal to have them watch you try these movements for the first time. If you’re in Canada, we’d love to work with you!
Hi! Do you have any exercises for scoliosis with a higher left shoulder?
Those are very specific postural aspects that we cannot provide exercises for over Instagram. Where are you located?
Hi Physio Andrea,does backward walk ,strengthen the back muscles of the trunk & lower limbs,….. would you recommend that for scoliosis
What do you mean by backward walk?
I mean, normal walk is walking forward, the way we all walk ,backward is taking steps back, just the reverse of it
Not sure but in general walking backward is fine
For the exercises that require lying on my back, can I put a cushion under my lower back?
That’s hard to answer because it depends on your spine’s shape and where it is sore - is there a physio in your area who’s trained in scoliosis?
@@TSCConnect I'm sure there's a specialist in my area. I live in Chicago. But since I'm technically an Oregon resident and I need to be in Chicago for an extended period, it makes my insurance situation tricky.
From what I read in the radiologist report, I have a 10° thoracic levoscoliosis. I didn't have scoliosis as a kid and I'm 50 years old, so it's probably degenerative, but I've never had it confirmed.
My lower back has been extremely painful to lay on for probably 20 or so years now. An incidental finding on a CT scan I had in 2018 showed that I have a bilateral pars fracture of my L5 vertebra and level 1 spondololysthesis.
Perhaps even a few sessions privately might be helpful!
Mam my right side muscles is quiet heavy , strong and tight than than left side. The problem is increasing day by day . What will i do?? Will this exercises solve my problem or should I contact a orthopaedic dr first? Since my right side has become quite heavy the difference has become very clear. Its also very comfortable. How will i fix my muscle imbalance?
Hi there, if you have a scoliosis-trained physiotherapist in your country, maybe they can help you. We cannot give medical advice over TH-cam because every person's case is different.
@@TSCConnect thank you mam. But can you make a video on how to fix muscle imbalance because of scoliosis so i could at least do some exercises at home to fix it.
Muscle imbalances are due to the asymmetrical nature of the spine and therefore the asymmetrical way that muscles respond to exercise. If you're looking to specifically address curve-related muscle imbalances, then scoliosis-specific treatment approaches like The Schroth Method are the suggested approaches.
Thank you mam
It’s the same for me did you fix it?
Hi one question my scoliosis is very mild (9 degrees Cobb angle). I have an uneven rib cage. However, when I do the Adams forward test, my rib cage becomes even. Does it mean that my scoliosis is functional?
Difficult to say without doing an assessment and seeing you in person but in general, if ribcage becomes more even then it’s less likely that you have a structural scoliosis. However, there are other factors that would need to be assessed to be sure like leg length, forward bend in sitting vs standing, etc so if you can find a scoliosis trained professional to do a full assessment then that would be ideal!
@@TSCConnect Thank you for your reply!
My waist is uneven ... Does this will help me
It depends on where your curves are located and how big they are. These exercises can help to strengthen your pelvis and core, however changing the shape of your trunk may require curve-specific exercises using approaches such as The Schroth Method treatments
helow miss i have thoracic scoliosis what can i doPlease help give me reply immediately
Hi there, we cannot give medical advice on TH-cam so please find a healthcare professional near you who can assess and treat your condition.
Hellow miss I have thoracic scoliosis what can I do please help me.
Hi there, we cannot give medical advice on TH-cam so please find a healthcare professional near you who can assess and treat your condition.
i’ve also noticed there is less flexibility in my more painful hip
That’s quite common as the muscles around painful joint sometimes tense up to protect the joint. Please see a medical professional to determine the root cause of your painful hip.
@@TSCConnect i am being started with physical therapy. should i tell them of it if they do not bring it up
Yes, do tell them
My age is 16 and I am a boy
Hi there, we cannot give medical advice on TH-cam so please find a healthcare professional near you who can assess and treat your condition.
Hello, can i train bench press with scoliosis? ? For a bigger chest, thank u.
Yes bench press is spine neutral position, so it’s fine. However depending on how large your curve is, it may feel uneven to lie on your back on the bench and might need padding to get a stable base of support