Explained this, it remains to answer the question of whether it is possible to improve this deviation with exercises in the gym, something that we will see below.
What types of scoliosis exist?
Although scoliosis can be classified into four types, idiopathic, neuromuscular, congenital and degenerative, comprising different origins and causes, their classification can also be simplified into structured and unstructured.
The structured ones include idiopathic or of unknown origin and neuromuscular and congenital, of known origin. These are characterized by rotation and vertebral coinage on the concave side and opening of the disc space on the convex side.
Unstructured is scoliotic attitudes caused by dysmetrias and different alias such as hernias, protrusions or back pain in general.
How can I train in the gym to improve scoliosis?
When planning our corrective program for scoliosis we can divide it into three main types of exercises: respiratory, flexibilization and strengthening.
The breathing exercises should perform them both before and after the session.
A recommended protocol is as follows:
- From lying supine, that is, upside down, we raise and lower the thorax using a disc or dumbbell as resistance.
- Starting from sitting with the back resting on the wall, we inspire and exhale deeply.
- Starting from standing with the back resting on the wall and the knees slightly bent, we inspire and exhale deeply.
- From lateral recumbency, that is, lying on our side, with the knees semi-flexed and a hand on our abdomen, we inspire and exhale deeply.
- Perform two to three minutes of inspirations and deep exhalations while stretching our arms above our head as we walk.
The exercises flexibility seek to elongate the muscles of the concavity of the scoliotic curve, ie, the muscles that are made in this part of the curve. Depending on where the curvature is, we must select some exercises or others.
When we have a mild scoliotic attitude, in principle, there is no reason not to prescribe to the person global strengthening exercises such as dead weights or oars.
On the other hand, if we have a more serious structured scoliosis, it will be necessary to perform analytical exercises of different muscle groups depending on where the curvature is located.
One of the most common types of scoliosis is the one that has a C-shape, or what is the same, a single curvature towards one side or another of the spine. A specialist will determine where the concavity or convexity of the curvature and its degrees are.
On the other hand, S-shaped scoliosis is characterized by a large curvature and a smaller one called compensatory curvature.
In the previous videos, we can see several exercises for one or another type of scoliosis, although there are many more that should be prescribed individually after studying each clinical case.