14-Min Daily Hip Mobility Routine | Scoliosis-Friendly Movements

Here's a short routine that you can do every day, to help loosen some tension in your hips and pelvis. As always, we use movements that are designed for people who have scoliosis and other spinal conditions.
If you have any thoughts or questions, let us know in the comments section below.
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1) Marching, knee to chest x 1 min
2) Single leg stance, draw circles with knee x 30 sec/side (switch directions at 15 sec)
3) 90-90 sitting, alternate sides x 30 sec
4) Sitting with back against wall, butterfly
5) Butterfly Pulses x 30 sec
6) Press down x 30 sec
7) Straddle with back against wall; prop on block, sideways rocking x 30 sec
8) Straddle with back against wall; prop on block, Forward hinging x 30
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*Although the movements are designed to maintain a neutral spine position, this general workout is NOT meant to replace treatment by a scoliosis-trained Physiotherapist. If you're looking to prevent curve progression, address specific symptoms, or rehabilitate your body following a spinal surgery, book an Intensive Treatment Block at The ScoliClinic, or find medical professional in your area.

[@whimgarden]

I'm so excited that I found your channel! I've had scoliosis all my life and while I'm not afraid to exercise, I'm always so careful about what I should do and I think it limits me. Thank you for making this channel and sharing your knowledge with the world! 💚

[@TSCConnect]

We're so glad you're here! Let us know how things go, and please consider joining our membership as a TSC Cheerleader to support us to make more videos, and so any video requests are prioritized :)

[@minarubeus9872]

Thanking so much for your input

[@TSCConnect]

Always! Please share our videos and network with others so we can keep reaching more people and making more content!

[@lehfabduck7668]

been wanting to restart my fitness journey and just this month I found out I havve scoliosis ,and I think I found just the right channel to help

[@TSCConnect]

yay! we're so glad you're here!

[@moots5612]

Pretty good routine, thanks. Do you perhaps have a structured workout program incorporating these videos? Something that would tell me how often to do strengthening, when to stretch, how to progress and so on?

[@TSCConnect]

Structured programs with details like those you asked for are typically recommended on an individual basis, because it depends on your fitness level, your flexibility level, your curve, your symptoms etc. However, we will be putting out a very generalized sample of this soon, make sure to subscribe to get notified!

[@mslaurateague]

I find your videos helpful even for mild scoliosis. Thank you! I wonder if you have something for lordosis of the thoracic region? That’s my main issue besides degeneration in lumber area, and sacrum problems.

[@TSCConnect]

Hello! Thanks fro watching. To treat flatback, those exercises are typically very individualized because the cues and breathing exercises depend on how much of the thoracic spine is affected, and what the rest of your curve looks like

[@sharmishthashenoy4676]

Can you do some SI joint pain related exercises for scoliosis patients?

[@TSCConnect]

SI joint pain can be caused by many different reasons, so we aren't able to create any KZbin videos specifically for SI joint pain. However, we typically suggest core exercises to help stabilize the spine and pelvis, have you seen these ones: - Core Stability: kzbin.info/www/bejne/bHrFZ3xuoaakZpo - Core Workout with Theraband: kzbin.info/www/bejne/qZSraoeoobiChZY - Hip & Pelvis Stability: kzbin.info/www/bejne/oIC3fYt4lMZriJo

[@xoxoCookiesx3]

Thank you for all your videos, I'm so excited to follow along. I saw a lot of core workouts, but are there any ab intensive workouts safe for scoliosis?

[@TSCConnect]

The abdominal muscles are the most superficial layer of the core, so doing any of our scoliosis-friendly core workouts will activate the abdominals to some extent. However, the workouts will not include movements such as crunches or ab twists, as we try to minimize those movements for people who have scoliosis.

[@xoxoCookiesx3]

I realized after having nerve pains running through my body from doing ab exercises that I had to change something. I agree that ab workouts including crunches or ab twists are not good for people with scoliosis, but can doing core exercises achieve defined abs? @@TSCConnect

[@TSCConnect]

Defined abs are a result of not only core exercises, but also cardio, sleep, diet, hormones and genetics

[@JackieHagge]

Hey! I just had an X-ray of my whole back (MRI is Aug 11). I have 3 fractures in the thoracic section, arthritis throughout the spine, the start of bone thinning (bone density test thurs) AND what I was born with - thoracic c curve. I won’t start PT at the pain clinic until I have the MRI. All of this is being done at the VA hospital cause I’m a veteran. None of the doctors are specialists. In your expert opinion, Should I request a spine specialist ?

[@TSCConnect]

If you're able to get a second opinion from a spine specialist, then that would be a good option as they are more familiar with spinal conditions.

[@damandeepkaur9275]

Can i do pull ups. ..i have "S" curve in my spine ... please reply.....

[@TSCConnect]

In general pull-ups are fine for people with scoliosis, however if you have pain or symptoms, please find a physiotherapist in your area who can assess your technique and provide guidance.