Sitting at a desk for hours can make anyone feel uncomfortable, but for people with scoliosis, sitting in this position may not only be uncomfortable, but can also worsen their condition. Luckily, there are many scoliosis exercises that can be done from work on breaks or even right at the desk. These exercises are simple and only take a couple minutes to do.
Scoliosis Exercises at Work
Ab Strengthening
Having a strong core is the best thing for people with scoliosis, so one little exercise that can be done while working and no one would even notice is simply flexing the abdominal muscles. A couple minutes, every couple of hours will help strengthen these muscles and improve posture over time.
Stretches
There are several quick scoliosis stretching exercises that can be done to avoid straining any muscles while sitting for long periods of time.
Shoulder stretches
These are very easy to do. Simply cross one arm over the body, and use the other arm to pull the arm over further and closer to the body. Then switch arms. Do this every once in a while to loosen up the muscles in your upper back and shoulder. Perform the exercise slowly in order to not bring on more scoliosis pain.
Thigh Stretches
When the stronger muscles in the legs are loosened up, the muscles in the back will not be as tight either. These stretches will still only take a couple minutes to do, however you must stand up for these scoliosis stretches. Using the desk or a chair to balance, grab the left foot with the right hand and pull the foot into the buttocks till you feel the stretch in your upper thigh. Then switch legs.
You can actually perform some simple scoliosis exercises while on the job.
Side stretches elongate all along the spine which can be very beneficial in loosening up muscles that are always being pinched and weakened due to the abnormal spinal curvature of scoliosis. Standing with feet a little over shoulder width apart, raise the right arm over the head and stretch to the left. Then switch and lean over to the other side.
Overhead Reaches
Sit with your legs crossed and position your back as upright as possible. Hold something small just above your head, then slowly raise it toward the ceiling and hold for a few seconds, then drop back down and repeat a few times. This will help strengthen your upper back and shoulders.
Trunk Strengthening
Lie on your back and lift legs into table top position. Try to keep your upper body as stable as possible, slowly lower legs together to the right side, back to the middle, and then to the left.
Note: Consult with your doctor before beginning any exercise program to learn more about scoliosis and to determine the course of treatment that works best for you.
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