Hey there, Singapore! Ever felt a niggling pain in your back, or noticed your posture isn't quite as straight as it used to be? If you've been diagnosed with scoliosis, you're not alone. This condition, where the spine curves abnormally, affects many people here. While scoliosis can sound daunting, there's good news: physiotherapy for scoliosis can be a powerful tool in managing your condition and improving your quality of life.
One key aspect of scoliosis physiotherapy is exercise. Specific exercises can help strengthen core muscles that support your spine, improve flexibility, and even reduce pain. But with so many options out there, where do you even begin? Don't worry, I've got you covered! Let's explore some common exercises recommended by scoliosis physios in Singapore:
Building a Strong Foundation: Core Exercises
- Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Gently tighten your abdominal muscles and press your lower back into the ground, creating a slight flattening of your back arch. Hold for a few seconds, then relax. Repeat 10-15 times. This exercise strengthens your core, which plays a crucial role in spinal stability.
- Dead Bugs: Start on your back with knees bent and feet flat on the floor. Extend one arm straight up towards the ceiling and the opposite leg straight out, keeping your lower back pressed into the ground. Slowly lower your arm and leg towards the floor, but don't let your back arch. Return to starting position and repeat with the other arm and leg. This exercise targets your deep core muscles, improving overall spinal support.
Improving Flexibility: Stretching Exercises
- Cat-Cow: Get down on all fours with hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back gently, dropping your belly towards the floor and looking up. As you exhale, round your back, tucking your chin to your chest. This gentle stretch helps improve spinal mobility and flexibility.
- Seated Spinal Twists: Sit on the floor with legs extended in front of you. Bend one knee and place your foot flat on the floor beside your opposite hip. Twist your torso towards the bent knee, placing your elbow on your thigh for a gentle stretch. Look over your shoulder in the direction of the twist. Repeat on the other side. This stretch helps loosen tight muscles that can contribute to spinal curvature.
Remember: Consistency is Key!
These are just a few examples, and a scoliosis physio therapist in Singapore will create a personalized exercise program tailored to your specific needs and the severity of your condition. The key is to perform these exercises regularly and consistently. Aim for at least 20-30 minutes of exercise most days of the week.
By incorporating these exercises into your routine, you can work towards a healthier spine, improved posture, and a better overall quality of life. Remember, scoliosis management is a journey, and with the right physiotherapy program, you can take control and feel your best!