Exercises For Scoliosis | Unilateral Back Training
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- Опубліковано 6 лип 2017
- Exercises for scoliosis need to be SPECIFIC to you, but try this out in the mean time!
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GuerrillaZen Fitness Please do exercises for people with fused spines.
GuerrillaZen Fitness thank you and I thank you that it will work
Ty i have anterior pelvic tilt but its look kyphosis lordosis
If you can offer some suggestions I’ll appreciate it a lot, when I do lateral raises, I’ll feel it on my side delt on my right side, but on my left side I won’t feel it the same, same with overhead presses, I’ll feel it where I need to feel it on my right side, but on my left I won’t get the same feel, my left trap is super hard and tense, so maybe my left trap takes over, but even when I concentrate, I can’t get my left side to feel things the same as my right, my left shoulder doesn’t grow because of my scoliosis
4.17 exercises start
4:17
with good reason - the preamble is very important to understand and it's a good bet most people wouldn't know.
actual info starts at 4:30
Even though i might not suffer from this problem i always watch the video.
really informative.
as someone with moderate to severe scoliosis and has done a lot of researches, your intro was so great that I wanna cry
Thank you so much. Very helpful info
Highly informative
Great video
Thank you
Great video! Very helpful for me as I have a few clients with scoliosis ✅
Thank you for this information.
Thank you!! This is great 😊
been waiting for this one for a while. gonna try it.
thanks.
Do you have scoliosis? and if so how severe also does this help?
@@EternaLivesMatter yes but not so bad.
tbh I did it a couple of times but didn't really incorporate this exercise on my routine.
I use a foam roller quite often and do movement and strenght training/stretching.
Dude you really helped me out
was waiting for this!
Thank you for the vid
great video bro
for the dogbird, if you hold your right leg in the air, would that work your right lower back?
Thanks dude.
good stuff. thank you!
Thank you .
Slight update since I first wrote this original comment [see bottom for new recommendations - spoiler alert my scoliosis is gone!]
Hey Blake! I have suffered from a slight lateral curve since being a teenager which has made my left back muscles, obliques and left hip muscles (front and back) much shorter and tighter. So thanks for the video first and foremost! For anyone else reading this - please try the unilateral version of the bug (Blake actually did a video of a weighted progression the other day, a bilateral version - there are different names for this exercise). Essentially you do the bug lying on your back with all four limbs up in the air, arms straight and knees bent at right angles, and by lowering your limbs out, alternating between left arm and right leg, then right arm and left leg to train your abs and obliques in a really unique way. Keep your ribs tucked down and try not to move your position as your opposite leg and arm go away from their flexed position over the core and straighten out pointing away from you. Most people, no matter how strong, find this really hard.
In short - my left side is much weaker than my right because of playing tennis and football when I was younger and this exercise really helped me rehabilitate that left side and after 6 months or so has actually straightened my left side of my back (and believe me i've tried everything - this is the best exercise pound for pound). Use this and work up to weighted progressions with weights attached to the foot and another held in the hand (both on the same weaker side) and you'll feel a huge difference in a few months. Do this in conjunction with things like the pallof press and do overhead squats for good overall posture.
The overhead squat in particular i've found really useful for fixing my spinal alignment as you will find you have to use your obliques and QL's on the "long" side to adjust your curvature and squat with a straighter spine - this has really really helped me too and I cannot recommend it enough. You do not need a heavy weight overhead to derive benefit from it. I'm a pretty skinny guy and started off with just a light barbell (7 kg) for a couple months to build a strong base - the movement is very tough and will strengthen your core a great deal as you get to just below parallel in the squat and will train your shoulders to stay in a really good position (your sub-scapular muscles will get a lot stronger with this).
Bit of long explanation but speaking from experience I cannot recommend those three exercises enough for anyone struggling with unilateral imbalances in the core. Everyone is different but these will no doubt help you a great deal, give them a go!
****
As at 28/01/2021:
Since writing that first comment I've learnt so much and wanted to share for anyone else struggling out there :)
I've now started to leave the overhead squat behind a little because it was making my QLs really stiff on my 'long' side. I was shifting my pelvis too far the other way and getting a vertical shift of the pelvis on one side rather than the corrective 'twist' I needed. I hadn't realised my scoliosis wasn't as simple as one hip hiking up further than the other. My scoliosis isn't manifest in 2D but in 3D so I had to think more about the obliques at the front and in particular the TVA muscles. Moreover, posture tends to take place throughout the day and you need your slow twitch fibres to do a lot of that work - therefore TVA couldn't be left out here. I still do the dead bug bilaterally but do a lot of 'supermans' and slacklining for oblique and TVA activation. The key ingredient has been plank variations where I have to use my left [read short/weak here] leg to keep myself up off the floor, therefore putting force through the abs and pelvis on my short/weak side, lengthening out its active range. More generally the more active I get those abdominal muscles [Rectus, obliques and TVA] on my left side the more I lengthen out that hip and level up my pelvis. Now here's the really key point - the 'tighter' my TVA and obliques get on my weaker side, the more they 'pull' on my back muscles > latimus dorsi and erector spinae on my weak side. This lengthens those out too as well as strengthens them, therefore taking strain away from my lower back where the short/weak side of my body was compressing posteriorly from a lack of thoracic strength.
So I then can take that new activation and longer active range of the ab msucles and the back muscles on my weaker/shorter side into some unweighted overhead squats and dumbell deadlifts. I'm still finding overhead squats great for subscap activation and alignment but dumbell deadlifts will lenghten out the trap muscles while still strengthening the core and sub-scap, so that's now the main 'strength' exercise in my rehab. NB: Don't do this with a barbell as it's simply not ergonomic or good for your lower back - do not be fooled by how popular barbell variations are, they're not safe at the end of range].
Lastly, I appreciate soclioses vary hugely and it may be that mine was one of the easier ones out there to fix. So I don't want to give anyone any false hope here. But certainly when it comes to posture I cannot recommend supermans and dead bugs more. Strengthening the TVA muscles is something that can benefit everyone. I personally don't advocate gonstead or chiropractic. I've spent a lot of money on those but ultimately mobility issues don't mean a lot where activation and range are at the heart of the problem. Do both by all means but be sure to focus on the muscles around the joints in the spine before focusing on making your spine 'more' mobile. Stability first, then mobility if you want to go down that route as I understand some people do swear by chiropractic approaches. Best of luck everyone!
Thomas Gilbert Thanks for the write up! I developed a functional scoliosis from a lower back strain in the gym last year. Lots of trial and error trying to correct it since then. Ill definitely implement these. I dont have great mobility so Ill have to mobilize a lot and start light on OHS. Ive been meaning to add light ones for better shoulder mobility anyways.
Thanks for the write-up. Long explanation = more info. :)
Will definitely try your suggestion and those demonstrated in Blake's video.
Latissimus65 go to a gonstead Dr. That's how I fix my scoliosis it took me 2 years he alines the spine then you have to work out then when u start to feel spasms or pain you will have to go back so he can realine the back some times you have to rest for few days then start with the work out agin good luck look up gonstead on UA-cam so u know what I'm talking about peace
@Aman Bhardwaj good point! I would definitely advise starting with an unweighted bar or even a broomstick - just getting your arms back behind your ears as you squat down will prove very tough for the sub-scap muscles, even without any weight. It's essentially a variation on other sub-scap activation exercises in my view but yes you might want to start with more conventional activations before moving onto the overhead squats. It can be a bit of a shock to those muscles if they are weak as was the case for me.
Great info. Thanks for sharing knowledge.
I would assume your problem was mainly located in thoracic/lumbar spine. What if we were viewing problem more located in thoracic/cervical. I understand the key concepts would be the same, especially muscles “pulling” each other?
In addition to everything stated above I also practice swimming, especially front crawl. It helps in overall back stretching. But not the breast stroke.
I hope I'll be benefitted from it.. gonna try from tomorrow
Did it work?
I agree. I have waited a while for this. For a bad scoliosis you might have to break it down a little at first but it has to be dynamic exercises and it has to be full range of motion. What people like intrinsi osteopathy don't understand, even though they mean well, is that you don't exercise asymmetrically . Once the brain understands where your full range of motion is it will compensate and fix the scoliosis. A scoliosis is a compensation in the first place.. Gym weights are a great driver for these exercises because they can drag you into your full range. It's simple but it's complicated. Dynamic targeted exercises done in a symmetrical fashion and targeted to your particular problem IS the answer.
Please help me I am 17 and have this and want to get better please help
what are good exercises for shoulders that wont hurt your posture in the gym
is there any exercises for scoliatic cervical curvature?
I probably should add for the over ambitious is that , what I mean is the weights can lightly challenge your range of motion. No rip you miles past it on the first go and injure you. Test, don't torture.
Swerving got scoliosis my back swervin and it curving and it hurting cause it’s swervin - parody 😂 thanks for the advice!!
What a hard topic to talk about. Really no fix for it. Funny how much of this is mostly due to poor movement patterns.
Well done Blake, good to see you were game to post this on your channel.
Thoughts on doing heavy squats if you have mild scoliosis?
Great video!
If you do these exercices
I can't do the exercise because when I raise the left hand it pulls me down as if I'm doing a shoulder exercise and it's nothing similar comparing it to my right hand (it's easier for me on my right hand)
but will this cure my uneven hips that scoliosis gives?
My scoliosis is awful. It's 18 degrees in the top thoracic, 46 degrees thoracic, and 27 degrees lumbar. it's twisted a lot too. it hurts me all the time. and on top of that i have severe cervical instability and terrible cerivco junction pain. I've been doing yoga and exercising on a daily basis and doing all types of stretches that are supposedly great for scoliosis, but nothing seems to help. Does anyone have any advice? I feel like ripping my spine out and shaking it out until it's straight. I don't know what else to do anymore. the doctors said that I'm not bad enough to have surgery, but I'm in serious pain constantly. Would appreciate anyone's comments and feedback. Thanks!
Go see a scoliosis specialist. Not a regular orthopedic. Do you have a rib hump yet? Yes, your scoliosis can be corrected before it gets any worse. I don’t know your age but it sounds like you have a progressive scoliosis. Don’t wait until it deforms your entire spine. I was 61yrs old I finally saw a scoliosis specialist and could only have a partial correction of my scoliosis bc of my rib hump deformity on my right shoulder. ( fusions with Harrington rods from S1-T10) Before seeing the my specialist I had 7 worthless painful surgeries by 3 different orthopedics who never mentioned to me that I needed to see a scoliosis specialist. Do seek out the opinion of scoliosis specialist.👍👍
Please look for schroth therapy in your area, and hydropool,
I have 12 degree may i practice musculation ?
I would like to know about lifelogi method, is it possible for scoliosis?
For unilateral movements, do you wanna work more of the weaker side or do both sides with equal resistance. Eg hold the side plank longer on the weaker side ?
work more on the weaker side until the imbalance improves and then do equal sides
Do both sides the same because its never only one muscle in a movement and you dont want to create more imbalances. Do both sides, start with the weaker side and stop when you can no longer maintain correct form (do not compensate as this is what lead to your problem in the first place) then do the same amount on the stronger side. Slow and controlled repetitions, rather lower the weight to be able to do more reps with good form.
i have like 10 degrees scoliosis can i reverse it with these exercises ?
What is the diference betwhen scoliosis and lateral pelvic tilt
The pelvic tilt can be an anatomical abnormality on it's own or be the result of an uneven spinal curvature
Could my mom do this for reps, or maybe start out at 10 seconds a set?
I only got 13° so it’s not that bad but sometimes you can see it in pictures and I hate it
I Have more than 55 degree s shape scoliosis. right now i am not going through any treatment. bcz in my country there is no non surgical treatment. Also if i do surgery the doctors can't assure me that i'll be fine. is there anyone who can help me that what should i do right now? . It will be really helpful for me!
Thank you Blake!
If someone has scoliosis and does side planks. Could you explain to us which muscles are strengthened on each side by doing them?
Do oil message with ayurvedic oil twice a day (15-15min.)for minimum 90 days regularly...
@GuerrillaZen Fitness
main muscles : Transverse abdominus , quadratus lumborum , glute medius and minimus, adductors.
time to do it every day, i will come back in 1 month with update :)
How'd it go?
TehBerbDean well my back is stronger for sure :)
@@luka1642 update?
Are you alive🤔🤔
Bro u alive?
Does this correct curvature or just help the effects of it, like pain and stuff?
See my other comment
Pull up its good or no ?
Hi sir can you meet face to face . Got a couple of problem that normal phsio can't address. They just seem not as knowledgeable as you .
Is it good for s-shape scoliosis?
Do you have s shape scoliosis?
Bro do u have a scoliosis ? i have about 38 degree is it ok if i will do deadlift ?
or better if i avoid that ?
it's fine as long as you don't go heavy and your keeping your core really tight/consciously being aware of form.
@@zZinqTecz thnx
hi..going off subject, what is your take on "wondergel"type seat cushions?
what's wondergel seat cushions?
Gonstead can fix scoliosis but it takes time no going under the knife stuff
Cinefutbol10 ByScarlos may i ask you something? Because I've seen that a few countries worldwide has one or more Drs. But some don't have a good review like Dr. Ian.
If I travel a really long way to Australia for Dr Ian there, how much time will I need for treatment there? And then am i going to depend on myself completely?
Great exercises. My spine is fused from T2-T12, is there anything I can do since my spine is fixed?
I know I'm a year late to this comment. It I'm curious how your fusion affects range of motion. Are you limited to physical activity at all? I have scoliosis and have considered surgical correction but I'm afraid I won't be able to weight train like I do currently
Hey man, how you doing?, so I have this question for you and I need help asap! Earlier this year, in January I played soccer, and kicked the ball, and felt some kind of pain in my front hip, but I kept playing.After that night I had to limp beacuse of pain in my front hip.But I didn't know what was it all about, so I didn't stop playing soccer, after few months pain did stop beacuse I did stretching BUT I still feel some tightnes in my front hip and I think I overstretched my hip flexors..And yea when I kick ball few times (do some free kicks or long passes I feel pain in my lower back)
what should I do? I stopped playing soccer for a month now, I want this to stop asap beacuse season starts soon, any advices, exercises or something?
Please answer!
I don't know why he didn't reply bro I can help you if you want
Only 1 exercise -_- ?
Is it ok to do the obliqye twist with scoliosis? ?
If it hurts no, listen to your body. I can but side planks maybe better if it hurts you
wouldn’t recommend
can dehydration cause low back pain
Baby Gotenks dehydration can cause lots of pain/cramps
This is coming from personal experience though, so I really couldn't tell you for sure.
Dehydration (or drinking sodas and other crap instead of water) can cause kidney stones, which can appear to be lower back pain when they start.
Dude, I don't have the entire day to hold my limbs in parallel with the ground
P/S: As a person who did these exercises for big period of time I can say the they are not effective. Usual fitness workout for the back muscles will be a lot better
Looks like somebody was at the beach for too long.
U say only how to do exercise but please show me scoliosis patients. they doing exercise
Dude show it already😪
...
Do you want to learn or not? No correcting it without learning
Video begins at 4:20
God forbid someone give a little info pertaining to what you asked for.
hes so 🔥🔥🔥😜
quickly talk about...
You have to make your abs strong so they can become harder and can hold your spine from moving.
I have six pack abs but still have scoliosis. My pain would probably be a lot worse if not for my core strength
Black outfit on a black background? C'monnnnn. The info was good though. Thanks.
try to talk less!
It's a video, skip forward.
SHUT UP !! The into was very informative ! I like it and it helped me a lot.
To much talking to less exercising.