{"id":967,"date":"2020-11-23T19:00:56","date_gmt":"2020-11-23T19:00:56","guid":{"rendered":"https:\/\/optimalwellnessinstitute.com\/?page_id=967"},"modified":"2023-04-10T10:58:43","modified_gmt":"2023-04-10T10:58:43","slug":"trunk-scoliosis-exercises-part1","status":"publish","type":"page","link":"https:\/\/optimalwellnessinstitute.com\/zh\/trunk-scoliosis-exercises-part1\/","title":{"rendered":"Trunk: Scoliosis Exercises Part 1"},"content":{"rendered":"
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Scoliosis exercises part 1<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Scoliosis Pattern 1: <\/b>High Curve on the Right<\/p>

  • Right Shoulder Higher\u00a0<\/li>
  • Right Upper Back Hypotonic – to be strengthened<\/li>
  • Left Upper Back Hypertonic – to be stretched<\/li>
  • Right Buttock Hypertonic – to be stretched<\/li>
  • Left Low Back Hypotonic – to be strengthened<\/li><\/ul>

    Scoliosis Pattern 2: <\/b>High Curve on the Left<\/span><\/p>

    • Left Shoulder Higher with Hypertonic muscles\u00a0– to be stretched<\/li>
    • Left Buttock Hypertonic – to be stretched<\/li>
    • Right Upper Back Hypotonic – to be strengthened<\/li>
    • Right Low Back Hypotonic – to be strengthened<\/li><\/ul><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t\t\t\t\t

      1. Wall Lean stretch<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
      \n\t\t\t\t
      \n\t\t\t\t\t\t\t\t\t

      Objective:\u00a0<\/span>To stretch hypertonic lower back<\/p>

      • Lying on stomach.<\/li>
      • Palms and elbows grounded with shoulders stack on top of elbows.<\/li>
      • Knees and feet hip width apart, heels pointing outward.<\/li>
      • Push chest forward.<\/li>
      • Do not shrug shoulders.<\/li>
      • Look forward with chin slightly tuck to neck.<\/li>
      • Push shoulder blades towards each other.<\/li>
      • Take 3 slow breaths at the the deepest dip of chest.<\/li>
      • Do 3 reps.<\/li>
      • Do 2 sessions per day.<\/li><\/ul>
        Taking it to the Next Level<\/span><\/div>
        \u00a0<\/div>
        • Increase from 3 to 5 breaths<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
          \n\t\t\t\t\t\t
          \n\t\t\t\t\t
          \n\t\t\t
          \n\t\t\t\t\t\t
          \n\t\t\t\t
          \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
          \n\t\t\t\t
          \n\t\t\t\t\t\t\t\t\t

          2. Mid back rotation stretch<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
          \n\t\t\t\t
          \n\t\t\t\t\t\t\t\t\t

          Objective:\u00a0<\/span>To stretch upper back evenly on both sides<\/p>

          • Lying on stomach.<\/li>
          • Palms and elbows grounded with shoulders stack on top of elbows.<\/li>
          • Knees and feet hip width apart, heels pointing outward.<\/li>
          • Push chest forward.<\/li>
          • Do not shrug shoulders.<\/li>
          • Look forward with chin slightly tuck to neck.<\/li>
          • Push shoulder blades towards each other.<\/li>
          • Take 3 slow breaths at the the deepest dip of chest.<\/li>
          • Do 3 reps.<\/li>
          • Do 2 sessions per day.<\/li><\/ul>
            Taking it to the Next Level<\/span><\/div>
            \u00a0<\/div>
            • Increase from 3 to 5 breaths<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
              \n\t\t\t\t
              \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
              \n\t\t\t\t
              \n\t\t\t\t\t\t\t\t\t

              3. upper back dip<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
              \n\t\t\t\t\t\t
              \n\t\t\t\t\t
              \n\t\t\t
              \n\t\t\t\t\t\t
              \n\t\t\t\t
              \n\t\t\t\t\t\t\t\t\t

              Objective: <\/b>To stretch upper back evenly on both sides<\/p>

              • Lying on stomach.<\/li>
              • Palms and elbows grounded with shoulders stack on top of elbows.<\/li>
              • Knees and feet hip width apart, heels pointing outward.<\/li>
              • Push chest forward.<\/li>
              • Do not shrug shoulders.<\/li>
              • Look forward with chin slightly tuck to neck.<\/li>
              • Push shoulder blades towards each other.<\/li>
              • Take 3 slow breaths at the the deepest dip of chest.<\/li>
              • Do 3 reps.<\/li>
              • Do 2 sessions per day.<\/li><\/ul>
                Taking it to the Next Level<\/strong><\/div>
                \u00a0<\/div>
                • Increase from 3 to 5 breaths<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
                  \n\t\t\t\t
                  \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
                  \n\t\t\t\t
                  \n\t\t\t\t\t\t\t\t\t

                  4. ARM EXTENSION ON ALL-FOURS<\/span><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
                  \n\t\t\t\t
                  \n\t\t\t\t\t\t\t\t\t

                  Objective:\u00a0<\/span>To strengthen rhomboids,\u00a0latissimus dorsi, teres major, teres minor and posterior deltoid muscles\u00a0on the hypotonic shoulder<\/u><\/span>\u00a0as indicated below.<\/p>

                  Scoliosis Pattern 1 & 2\u00a0<\/span>to raise\u00a0Right<\/u><\/span>\u00a0arm\u00a0<\/p>

                  • Begin on all fours in tabletop position.<\/li>
                  • Keeping arms straight with shoulders stack on top of wrists.<\/li>
                  • Knees bent 90 degrees with hips stack on top of knees.<\/li>
                  • Lift RIGHT arm to point fingers forward without moving right shoulder blade.<\/li>
                  • Maintain right arm parallel to floor.<\/li>
                  • Do not arch neck or back.<\/li>
                  • Take 3 breaths at the top of the movement.<\/li>
                  • Lower right arm gently back down to the ground.<\/li>
                  • Do 3 reps on right side only and do not switch side.<\/li>
                  • Do 2 sessions per day.<\/li><\/ul>
                    Taking it to the Next Level<\/span><\/div>
                    \u00a0<\/div>
                    • Increase from 3 breaths to 5 breaths at the top of the movement<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
                      \n\t\t\t\t
                      \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
                      \n\t\t\t\t\t\t
                      \n\t\t\t\t\t
                      \n\t\t\t
                      \n\t\t\t\t\t\t
                      \n\t\t\t\t
                      \n\t\t\t\t\t\t\t\t\t

                      \u00a05<\/strong>. Hip Extension on all-fours<\/strong><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
                      \n\t\t\t\t\t\t
                      \n\t\t\t\t\t
                      \n\t\t\t
                      \n\t\t\t\t\t\t
                      \n\t\t\t\t
                      \n\t\t\t\t\t\t\t\t\t

                      Objective: <\/b>To strengthen gluteal maximus, gluteal medius, gluteal minimus on the hypotonic buttock<\/u><\/b> as indicated below.<\/p>

                      Scoliosis Pattern 1 <\/b>to raise Left<\/u><\/b> knee \/ leg<\/p>

                      • Begin on all fours in tabletop position.<\/li>
                      • Keeping arms straight with shoulders stack on top of wrists.<\/li>
                      • Knees bent 90 degrees with hips stack on top of knees.<\/li>
                      • Push right knee and toes firmly on ground.<\/li>
                      • Do not rock pelvis to the right when raising LEFT knee up while maintaining knee bent.<\/li>
                      • Press left foot sole toward ceiling.<\/li>
                      • Maintain both hips and left knee parallel to floor.<\/li>
                      • Maintain 90 degree bend in left knee.<\/li>
                      • Do not arch neck or back.<\/li>
                      • Take 3 breaths at the top of the movement.<\/li>
                      • Lower left knee gently back down to the ground.<\/li>
                      • Do 3 reps on left side only and do not switch side.<\/li>
                      • Do 2 sessions per day.<\/li><\/ul>

                        Scoliosis Pattern 2\u00a0<\/span>to raise <\/span>Right<\/u><\/b><\/span> knee \/ leg<\/span><\/p>

                        • Begin on all fours in tabletop position.<\/li>
                        • Keeping arms straight with shoulders stack on top of wrists.<\/li>
                        • Knees bent 90 degrees with hips stack on top of knees.<\/li>
                        • Push left knee and toes firmly on ground.<\/li>
                        • Do not rock pelvis to the left when raising RIGHT knee up while maintaining knee bent.<\/li>
                        • Press right foot sole toward ceiling.<\/li>
                        • Maintain both hips and right knee parallel to floor.<\/li>
                        • Maintain 90 degree bend in right knee.<\/li>
                        • Do not arch neck or back.<\/li>
                        • Take 3 breaths at the top of the movement.<\/li>
                        • Lower right knee gently back down to the ground.<\/li>
                        • Do 3 reps on right side only and do not switch side.<\/li>
                        • Do 2 sessions per day.<\/li><\/ul>
                          Taking it to the Next Level<\/strong><\/div>
                          \u00a0<\/div>
                          • Increase from 3 breaths to 5 breaths at the top of the movement<\/li>
                          • Straighten the working knee and flex working ankle at the peak of the movement\u00a0<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
                            \n\t\t\t\t\t\t
                            \n\t\t\t\t\t
                            \n\t\t\t
                            \n\t\t\t\t\t\t
                            \n\t\t\t\t
                            \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
                            \n\t\t\t\t\t\t
                            \n\t\t\t\t\t
                            \n\t\t\t
                            \n\t\t\t\t\t\t
                            \n\t\t\t\t
                            \n\t\t\t\t\t\t\t\t\t

                            6. diagonal curl up<\/span><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
                            \n\t\t\t\t\t\t
                            \n\t\t\t\t\t
                            \n\t\t\t
                            \n\t\t\t\t\t\t
                            \n\t\t\t\t
                            \n\t\t\t\t\t\t\t\t\t

                            Objective:\u00a0<\/span>To strengthen rhomboids,\u00a0latissimus dorsi, teres major, teres minor and posterior deltoid muscles\u00a0on the hypotonic shoulder<\/u><\/span>\u00a0as indicated below.<\/p>

                            Scoliosis Pattern 1 & 2\u00a0<\/span>to raise\u00a0Right<\/u><\/span>\u00a0arm\u00a0<\/p>

                            • Begin on all fours in tabletop position.<\/li>
                            • Keeping arms straight with shoulders stack on top of wrists.<\/li>
                            • Knees bent 90 degrees with hips stack on top of knees.<\/li>
                            • Lift RIGHT arm to point fingers forward without moving right shoulder blade.<\/li>
                            • Maintain right arm parallel to floor.<\/li>
                            • Do not arch neck or back.<\/li>
                            • Take 3 breaths at the top of the movement.<\/li>
                            • Lower right arm gently back down to the ground.<\/li>
                            • Do 3 reps on right side only and do not switch side.<\/li>
                            • Do 2 sessions per day.<\/li><\/ul>
                              Taking it to the Next Level<\/span><\/div>
                              \u00a0<\/div>
                              • Increase from 3 breaths to 5 breaths at the top of the movement<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
                                \n\t\t\t\t\t\t
                                \n\t\t\t\t\t
                                \n\t\t\t
                                \n\t\t\t\t\t\t
                                \n\t\t\t\t
                                \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

                                Scoliosis exercises part 1 Scoliosis Pattern 1: High Curve on the Right Right Shoulder Higher\u00a0 Right Upper Back Hypotonic – to be strengthened Left Upper Back Hypertonic – to be stretched Right Buttock Hypertonic – to be stretched Left Low Back Hypotonic – to be strengthened Scoliosis Pattern 2: High Curve on the Left Left […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-967","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t