Spinal Disorders and Scoliosis
How to Practice Pilates with Scoliosis?
Have you recently been diagnosed with scoliosis? Or have you been struggling with this condition for a while and are looking for effective methods to improve your health? You’ve come to the right place! Pilates is a great way to gain more control over your condition. It will help you take an active role in reducing pain associated with scoliosis and improving your posture.
However, you must remember that working with scoliosis is not easy, as it is a multi-planar curvature. It can appear with varying severity and in different segments of the spine. For this reason, correcting postural defects through exercises should be done in consultation with a rehabilitation specialist. Learn how to correct scoliosis through Pilates and what to pay attention to.
How Can Pilates Help with Scoliosis?
You may be wondering how all this stretching and breathing can help with your scoliosis. Indeed, you might be surprised!
In 2021, a study was conducted to show the impact of Pilates training on scoliosis, reducing spinal deformity, and improving quality of life. The results allowed for positive conclusions – Pilates exercises have a significant impact on reducing the Cobb angle, which is the angle between the upper and lower end vertebrae of the curvature, as well as the axial trunk rotation angle (ATR). Pilates exercises also alleviate pain and improve the quality of life for patients with scoliosis.
When practicing Pilates with scoliosis, it is important to remember the asymmetrical work of the body. Scoliosis requires relaxation of the shortened side muscles and strengthening of the weakened side – similar to most functional defects. Weakened areas should be strongly stretched – this will help level the body.
For scoliosis, asymmetrical exercises are therefore a much better choice. Unless advised otherwise by a rehabilitation specialist, it is even recommended to stop symmetrical exercises, as they may be ineffective or even detrimental to the condition of the spine. This is because, in symmetrical positions, the stronger side of the body will continue to work harder, which will deepen the weakness of the other side. However, some symmetrical Pilates exercises may still be beneficial even with scoliosis – mainly exercises focused on lengthening, stabilizing, and mobilizing the spine.
In addition to the direct impact on reducing scoliosis, Pilates offers many general health benefits, including:
- Improved Posture
Pilates helps increase strength and flexibility, which can improve posture. Additionally, regular practice can help you develop a connection between your mind and body, making you more aware of your posture in daily activities. - Increased Respiratory Endurance
One of the main principles of Pilates is focusing on breath. Participants often perform exercises while breathing in a specific way. Deep breathing exercises can improve lung capacity. - Deeper Relaxation
When you are stressed or anxious, your muscles often tense up. Since scoliosis affects the muscles of the back and torso, the more relaxed you are, the less tense your muscles will be. This is a huge help in managing pain.
However, remember that before you head to your local gym or Pilates studio, you must obtain permission to exercise from your doctor. Additionally, it is a good idea to discuss your choice of exercises with a physiotherapist, as they usually have more experience working with scoliosis than an instructor at a fitness club. The selection of exercises is a very individual matter, and it is best for them to be tailored specifically to your type and severity of scoliosis. After all, you don’t want your condition to worsen by performing exercises that increase pain or cause other harm.
Pilates for Scoliosis – Exercise Examples
You already know that the most beneficial choice for scoliosis is asymmetrical exercises – those that lengthen the shortened muscles on the concave side of the curve and shorten the elongated muscles on the convex side of the curve. Nevertheless, some symmetrical exercises are also beneficial. Here are a few Pilates exercises recommended for scoliosis.
- Threading the Needle
This is an asymmetrical exercise. The starting position is a supported kneel – hands under the shoulders, knees under the hips. Set the lumbar spine and pelvis in a neutral position, keep the spine elongated, and the abdomen active.
Inhale, then exhale and lift one hand off the floor, threading it under the armpit while simultaneously twisting the torso and head. Inhale to return to the supported kneel. - Side Bend
This is another asymmetrical exercise. Lie on one side with your legs together stacked on top of each other. Extend the lower arm on the mat, and bend the other arm with the hand resting on the back of your neck. Position the pelvis so that the hip is above the hip. Inhale, then exhale and perform a slight side bend. Make sure to work the upper side of the body, not pushing off the floor. - Single Leg Squats
Another asymmetrical exercise. Stand on one leg, with the other leg bent at the knee. Place your arms along your body. Inhale and with the inhale slightly bend the standing leg, then exhale to straighten it. - Siren
The Siren is also an asymmetrical exercise. Sit with your legs to one side, holding your feet with one hand. Place the other arm along your body. Inhale and lift the arm off the ground upwards, then exhale and perform a side bend. Stay in this position and take an inhale. Finally, exhale to return to a seated position. - Cat-Cow Stretch
This popular symmetrical exercise for mobilizing the spine is also beneficial for scoliosis. The starting position is a supported kneel – hands under the shoulders, knees under the hips, pelvis and lumbar spine set in a neutral position, head not hanging. Inhale and with the exhale arch your back, creating what is known as a cat back. Try to keep the abdomen active, extend the head opposite to the buttocks, and move the shoulders away from the ears. Inhale to return to a neutral spine.
Not all Pilates exercises are recommended for scoliosis, so it is important to understand how to implement individual modifications if you plan to practice this method. A physiotherapist or Pilates instructor specializing in clients with scoliosis will be able to write you a program of “self-corrective” exercises designed specifically for your type of curvature. Contact a specialist and improve your health with Pilates!
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.