Why a Workout Plan for Scoliosis?
As a young teenager with scoliosis, I well remember the daily routine of floor stretches and weights I would do. It was only years later that I realized what was seriously lacking was a written routine that could be easily followed. It's that six-day workout schedule that I've tried to provided in my program. This program focuses on core strengthening, flexibility and stretching, low-impact aerobic, and strength training. All these are essential for the teen with scoliosis to develop early so they can better cope with the scoliosis as they get older. The stronger their core muscles are, the more support there will be fore the spine.
The goal for this workout program is to help teens with scoliosis get away from the computer chair and build these essential muscles. It provides them with an outline that they can check off each day.
My workout plan is available for free to anyone who signs up for my email list.
Workout Plan
The concept of this workout routine grew out of my desire to offer something I didn’t have as a teenager with scoliosis, a written program of light aerobics, core strengthening, and basic stretching that I could complete daily. If someone were to tell me at age twelve or thirteen to tighten my core, I wouldn’t have known what they were talking about. The objective of this program is to make sure a teen with scoliosis does know what that means. Even someone who’s in their early teens can develop a solid grasp of these terms and how they related to their condition. Knowing this will help as they get older.
Excerpt:
Arm Circles
o Starting Position: Stand with your feet shoulder-width apart and extend your arms out to the sides.
o Movement: Make small circles with your arms, gradually increasing the size of the circles. Reverse direction of the circles after 30 seconds.
o Duration: Perform for 1 minute.
Sample Core Routine
Basic Plank
- Starting Position: Begin in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels
- Movement: Hold this position, keeping your core engaged and your back straight.
- Duration: Hold for 20-30 seconds, gradually increasing to a minute as strength improves.
Bird-Dog
- Starting Position: Begin on all fours with your hand under your shoulders and your knees under your hips.
- Movement: Simultaneously extend your right arm forward and your left leg back, holding for 5 seconds. Keep core engaged. Return to starting position and do the other side.
- Repetitions: Perform 10-15 reps per side to start with.
The Pelvic Tilt
- Starting Position: Lie on your back with knees bent and feet flat on the floor.
- Movement: Gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upwards. Hold for 5 seconds and then relax.
- Repetitions: Perform 10-15 reps to start with.
Superman
- Starting Position: Lie face down on the floor with your arms extended in front of you.
- Movement: Simultaneously lift arms, chest, and legs off the ground, squeezing your lower back muscles. Hold for 2-3 seconds, then return to starting position.
- Repetitions: Perform 10-15 reps.
Leg Raises
Leg raises target the legs and hip muscles while also strengthening the core.
- Starting Position: Lie on your back and raise both legs from the hips off the ground to from a 135-degree angle.
- Movement: Hold for 20 to 30 seconds while keeping the core tight. Lower and repeat 5 reps.
Half Sit-ups
- Starting Position: Sit on the floor with your knees bent and arms stretched out in front of you.
- Movement: Rock backward and forward 10 to 15 times while keeping the core tight.
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