Scoliosis Relief

This is for you if you have scoliosis and are looking to relieve tension, improve your curves and prevent worsening of curvature. Combined with our services, these are the three phases of care for scoliosis. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention.

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily for 4 months. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. You should notice more energy around week four.

3. For months 5-8, move onto the Scoliosis Relief – Phase 2

4. For months 9-12, move onto the Scoliosis Relief – Phase 3

Scoliosis Relief - Phase 1

Takes 7 Mins

HOW: STAND WITH HEELS, BUTT, SHOULDERS, HEAD AND ELBOWS AGAINST WALL. HOLD POSITION.

HOW: STAND WITH HEELS, BUTT, SHOULDERS, HEAD & ELBOWS AGAINST WALL. PLACE ONE FOOT ON CHAIR WITH KNEE BENT. KNEE LINED UP OVER BIG TOE.

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.

HOW: THUMBS OUT, FINGERS CURLED, KNUCKLES EXTENDED. ATTACH KNUCKLES ALONGSIDE YOUR EYES. DRAW ELBOWS BACK TO SQUEEZE SHOULDER BLADES. THEN REVERSE TO HINGE SHOULDERS FORWARD UNTIL FOREARMS TOUCH. REPEAT. HEAD SHOULD NOT MOVE.

HOW: GET ON HANDS AND KNEES. DIP BELLY TO FLOOR AS YOU DROP THE HEAD AND BRING SHOULDER BLADES TOGETHER. LEAN FORWARD INTO HANDS.

 

HOW: GET ON HANDS AND KNEES. ROUND BACK AS HIGH AS POSSIBLE WHILE LOOKING AT KNEES. THEN REVERSE TO DIP BELLY TO FLOOR AS LOOK UP TO THE SKY.

 

HOW: LAY ON YOUR STOMACH. TURN FEET TOWARD EACH OTHER (PIGEON-TOED). RAISE UPPER BODY UP TO THE POINT OF RESTING ON YOUR ELBOWS.



 

HOW: LAY ON YOUR BACK IN A SQUAT POSITION WITH FEET ON WALL. KNOCK KNEES AS YOU WALK FEET OUTWARD. THEN REVERSE TO PUT SOLES OF FEET TOGETHER AND LET KNEES DROP.

HOW: LAY ON YOUR BACK IN A SQUAT POSITION WITH FEET ON WALL.  LIFT SHOULDERS OFF THE GROUND SLOWLY AS HIGH AS POSSIBLE. THEN RETURN TO REST POSITION.

 

Scoliosis Relief - Phase 2

Takes 5 Mins

HOW: STAND AGAINST A WALL WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. LET YOUR BODY WEIGHT PRESS THE HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION.

HOW: STAND AGAINST A WALL WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. LET YOUR BODY WEIGHT PRESS THE HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION. NOW ARMS POINTING UPWARD, ELBOWS BENT 90 DEGREES. TOUCH ELBOWS AND WRISTS TO THE WALL. GLIDE ARMS UP AND DOWN THE WALL.

HOW: STAND AGAINST A WALL WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. HOLD RAILING OR DOOR FRAME FOR SUPPORT. LET YOUR BODY WEIGHT PRESS THE HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION. NOW FIRST PRESS HANDS PALM DOWN INTO WALL WHILE LOOKING FORWARD. THEN LOOK DOWNWARD WITH HEAD AND PRESS AGAIN. REPEAT PRESSING WITH PALMS UP AND BOTH LOOKING FORWARD AND LOOKING DOWN.

HOW: STAND AGAINST A WALL WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. LET YOUR BODY WEIGHT PRESS THE HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION. NOW SQUEEZE YOUR BUTTOCKS TOGETHER FOR A 2-SECOND HOLD. THEN RELAX AND REPEAT.

HOW: THUMBS OUT, FINGERS CURLED, KNUCKLES EXTENDED. ATTACH KNUCKLES ALONGSIDE YOUR EYES. DRAW ELBOWS BACK TO SQUEEZE SHOULDER BLADES. THEN REVERSE TO HINGE SHOULDERS FORWARD UNTIL FOREARMS TOUCH. REPEAT. HEAD SHOULD NOT MOVE.

HOW: CLASP FINGERS TOGETHER AND RAISE ARMS OVERHEAD WITH PALMS OUTWARD. LOOK UPWARD TOWARD HANDS. PRACTICE GETTING HANDS AS FAR STRAIGHT OVERHEAD WITHOUT DEEP SWAYING OF YOUR BACK.

HOW: WITH STIFF LEGS, HINGE AT YOUR HIPS TO DROP YOUR UPPER BODY AS FAR FORWARD AS POSSIBLE. THEN RELAX YOUR UPPER BODY TO HANG, ATTEMPTING TO TOUCH THE FLOOR.

HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.

HOW: ON YOUR STOMACH, CHIN UP, KNEES BENT 90 DEGREES & SEPARATED WIDER THAN HIPS. SQUEEZE ANKLES TOGETHER.

Do these whenever resting.

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.

Scoliosis Relief - Phase 3

Takes 5 Mins

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.

HOW: THUMBS OUT, FINGERS CURLED, KNUCKLES EXTENDED. ATTACH KNUCKLES ALONGSIDE YOUR EYES. DRAW ELBOWS BACK TO SQUEEZE SHOULDER BLADES. THEN REVERSE TO HINGE SHOULDERS FORWARD UNTIL FOREARMS TOUCH. REPEAT. HEAD SHOULD NOT MOVE.

HOW: FIRST GET INTO A RESTING LUNGE POSITION. SLIDE BACK LEG AS FAR BACKWARD AS POSSIBLE. THEN RAISE CHEST UP BY PUSHING OFF FRONT KNEE.

HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.

HOW: IN A KNEELING POSITION, CLASP FINGERS TOGETHER AND RAISE ARMS OVERHEAD WITH PALMS OUTWARD. LOOK UPWARD TOWARD HANDS. PRACTICE GETTING HANDS AS FAR STRAIGHT OVERHEAD WITHOUT DEEP SWAYING OF YOUR BACK.

HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. WHILE KNEELING, SIT YOUR BOTTOM DOWN ONTO YOUR LEGS. THEN REVERSE BY RAISING HIPS UP TO A STRAIGHT  STANDING ON YOUR KNEES POSITION.

HOW: FROM YOUR HANDS AND KNEES, PUSH UPWARD TO LIFT BUTT AS HIGH AS POSSIBLE BY STRAIGHTENING BOTH KNEES AND SHOULDERS. FOCUS ON HINGING HIPS AND FLATTENING HEELS ON THE GROUND. HOLD POSITION.

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING. NOW LIE ON YOUR BACK IN A SQUAT POSITION WITH FEET ON WALL. LIFT SHOULDERS OFF THE GROUND SLOWLY AS HIGH AS POSSIBLE. THEN RETURN TO REST POSITION.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

Do these whenever resting.

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION. 

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.



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