Hey everybody it’s Doctor Jo and my bumble bear,
and today we’re going to show you my ten best stretches for scoliosis.
So let’s get started!
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So these are just general stretches for scoliosis.
they’re more for like a postural scoliosis,
or if the scoliosis has happened over time.
If this scoliosis is something you’ve always had,
these might not quite work for you.
So the first one is just going to be a stretch
where you’re going to take one arm and bring it up over your head
and then take the other one and kind of push it down this way.
so you’re just going to stretch over this way
and you should feel a nice stretch through here.
so since this is a full stretch
you’re going to hold it for 30 seconds.
You’re gonna do it three times,
but I would say go ahead
and then switch and stretch the other side as well.
so I like to alternate back and forth
just to give the other side a break.
if you’ve got like an S curve or C curve,
you might want to just stretch the side that’s tight,
but you’re gonna have to ask your doctor or physical therapist.
I can’t tell you without being able to evaluate you.
so 30-second stretches on each side
and then three times each.
so then the next one is going to be kind of
a stretch slash exercise together.
just to kind of get that whole spine moving.
So you’re going to start with your arms up,
and then as you bring your arms down
you’re gonna rotate to one side.
so as I come down I’m going to rotate and then
come back up.
举起手臂 转身 再换另一侧
bring my arms up and then rotate and come down to the other side.
so this is really just kind ofstretching that spine out.
getting some movement in there,
getting those tight muscles loosened up a little bit.
would probably just start off with five on each side,
total of ten, doing these a couple of times a day
and then working up from there.
but again these all depend
on how severe your scoliosis is,
what kind of curve you have,
and these are all questions that I can’t answer.
you’ll have to ask your doctor or
physical therapist and then you can progress from there.
so then the next one
and the chair is just going to be a chair roll down.？？
so this is just really going to stretch your back into flexion.
this a really nice stretch I usually
kind of open up my feet a little bit
so I can get my hands down in,
but all you’re doing is just kind of curling your back down into a stretch.
you watch some of my other videos
I always talk about keeping the back not curved,
but for this one you want to get that stretch with that curve.
kind of roll down and just hold that stretch
for about 10 to 15 seconds and
then roll or curl nice and slow back up.
you can take a little break in between
and then roll back down and do that about five times
for 10 to 15 seconds.
so the next ones are going to be down on the floor.
So I’m on the floor.
if you’re not able to get on the floor,
you can do these on your couch or on your bed.
it might just be a little bit tougher
because it can’t be a slightly uneven surface,
but if you have a hard time getting on the floor,
don’t get on the floor and then not be able to get back up.
you can try them on your bed.
so the next one is going to be a cat dog,
or some people call it cat cow,
but all you’re gonna do is come up arching your back and tucking your chin in.
that’s gonna be the cat part and
for this maybe just like a 5 to 10 second stretch and then you’re gonna
drop it down into the dog where you’re dropping your back
and then bringing your head up.
so then it’s almost like a saddle back.
so then again just a 5-10 second hold and then come back up.
and so you can alternate back and forth three to five times.
so really just get a nice stretch in the back.
it shouldn’t be painful.
It should be maybe some uncomfortable stretching
but there shouldn’t be any pain.
so then the next one I just call it dog wagging the tail.
it might have a technical term, but that’s the one I use.
with this one it’s a little bit harder because you really need to kind of work your hips a little bit.
so it’s almost like when a dog is happy to see you
and they’re just wagging their tail and their butts kind of go with it.
and so you’re gonna bring your hip over
almost like you’re just trying to look to make sure you don’t have anything on your pants,
and so you’re going to stretch this way two to three seconds,pause.
it doesn’t have to be a lot of pause,
and then you’re just going to switch back the other way.
so you’re just kind of twisting that body almost into a C as you come in.
暂停一小会 然后回来 这样拉伸
little pause and coming back that way into a stretch.
so again just that two to three second hold.
maybe this one do about five on each side
just to kind of really get everything stretched in there.
so then the next one is just going to be a prayer stretch or the Child’s Pose.
again if you have some trouble with your knees,
you might not be able to sit quite like this,
but you’re just gonna bring your arms out in front of you.
so you can either do it this way start with your arms out in front of you and then kind
of bring your bottom back to your heels.
so if you can only come to here,that’s okay,
or if you have good flexibility in your hips and your knees
you can start this way and then push out into the stretch here.
so this one is just a really nice way to relax.
I like to hold this one for a good 30-second stretch.
Nice, and just let your whole body relax.
so it’s kind of stretching out your hips
your knees your back and your shoulders.
you should feel it everywhere in there
然后回到初始动作 每组做三次 每次坚持30秒
and then come back up doing that 30-second hold three times each.
then you can also take that prayer stretch and go to the each side.
so kind of going on an angle now.
so instead of coming straight down,
this time maybe I’m going to start here
on this side and then come back.
then so that’s going to get a nice stretch on that outer arm there.
so on the other side away from the camera is getting this stretch.
so again holding that for 30 seconds, then you can come up.
so you can start up or you can just then slide over like that,
and I should feel a nice stretch over through here.
you’ve got that scoliosis and that tightness on that side
this is a great stretch just to kind of work everything out
and it feels really really really good.
so then the next one you’re just going to kind of roll over,
put your feet all the way out in front of you
we call this long sitting in therapy.
and so this is another one where if you’ve seen me show you a hamstring stretch
I usually say keep your back straight and bend forward to stretch your hamstrings.
this is different, this is you are wanting to get that back stretch,
so you’re just gonna kind of curl down.
this is kind of like when you were in the chair that we did earlier
but now you just want to roll everything out.
接下来 我会将身体下沉 然后弯曲
so I’m just gonna kind of almost slump down and roll.
you can touch your toes if you can.
if you can’t get quite that far, that’s okay,
but this time I do want to curl my back
because I’m not stretching the hamstring that I’m stretching out my back.
and so again just kind of holding that stretch for about 30 seconds,
and then slowly curling back up and doing that three times.
so then we’re gonna go into this is really a QL or quadratus lumborum stretch.
the QL stretch.
This one’s a little bit intense,
so if you have a lot of tightness in there,
this one might be one you want to work up to and not try right away,
but you’re just going to kind of lie on your side,
and give it as much of a straight line as you can.
and the goal for this one is you want to keep your hips down and then
you’re gonna push your upper body up like this.
so I’m keeping those hips down
and I’m getting a stretch right in through here.
so the same kind of thing,
the higher up I go the more of a stretch I get.
so you might be getting a stretch even if you’re just right here coming up,
but keeping those hips down.
so it’s not a side plank.
this is a stretch.
And if you want that big stretch come on up
that way you’ll get that nice stretch through there.
So again if you’ve got a specific curve one way or the other,
you might want to just do that one side or the other that’s the tightest.
And so the last stretch is going to be with a Swiss ball.
So with the Swiss ball, or a therapy ball, stability ball,
people call it a bunch of different things.
this one you’re just going to kind of lie over it on your side.
so if this side is my tight side,
then I want to put it the furthest away,
and then I’m just gonna kind of lean over,
and take my arm and just kind of stretch it so again.
so again if you’ve got really tight and a lot of tightness on this side,
you might only be able to go to here.
here just try and reach your arm up and over.
if the Swiss ball is too much you can do
this on a foam roller and then you can put your legs all the way out.
所以同样的 如果你的膝盖有问题 你就不需要弯曲你的膝盖
so like if you have some knee issues you don’t have to bend on your knees,
and you can even put this on like a countertop or tabletop
and stand next to it and just kind of lean over.
but the further you can take that arm over,
the more of a stretch you’ll get through that side there.
So again this one’s probably a 30 second stretch.
If you can hold it if it’s a lot you can do a 10 to 15 stretch
second stretch, and then just do it a little bit more.
So there you have it.
those are my ten best stretches for scoliosis.
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记住 安全第一 享受拉伸
and remember, be safe, have fun,
and I hope you feel better soon.