21-Day Transformation Challenge: Frequently Asked Questions

Following our 21-Day TWiSTED Transformation in November 2020, Martha Carter and TOPS Associates Kathryn Kusyszyn and Sandra Razieli answered some of our participants questions about their scoliosis.

Disclaimer: Martha Carter, Kathryn Kusyszyn, and Sandra Razieli are not medical professionals. For individualized recommendations, please consult with your health provider(s). Also important to understand that each person with scoliosis is different, so while these suggestions have worked for us, they may not work for you. 

Question #1:
The tadasana mountain pose is painful because my legs are uneven. What do I do in yoga class?

All teachers: The unevenness may be coming from imbalances in the pelvis, not the bones (unless there was a broken bone) as the legs can be functionally uneven, i.e. not actually different lengths but the muscular imbalances are creating an apparent unevenness. Therefore you can work with the pelvic muscles over time and this may make a difference. It will take time and focus.

If you use a lift in your shoes and you are uncomfortable standing with feet flat on the floor in standing postures in yoga class, please stand on a small board or item that gives you a bit of a lift. 

Question #2:
What can I do for a knot under my shoulder blade?

There are a few different options for handling knots under the shoulder blade:

A: BALL ROLLING

Martha: if you have a ball you like to roll on (massage ball, tennis ball), then gently explore rolling the ball under the shoulder blade area. Usually when I do ball rolling, I start lying on my back, but some people like to do it standing at a wall.

Kathryn: It’s easier to control the amount of pressure and easier to move at the wall. I start at the wall and do the floor afterwards sometimes. (If you have someone who can massage the area for you, that is even better, but balls can really help break up hard knots) NOTE: do not roll the ball ON the spine, only beside it. 

B: GENTLE SHOULDER LIFTING

Martha: The last Somatics exercise from Day 1 may help with shoulder knots: 

1. Lie on your back with your knees bent, feet on the floor and your arms reaching to the ceiling with your palms facing each other.

2. Gently stretch one hand to the ceiling, letting the shoulder blade slide away from the spine, letting the head roll where it wants to go.

3. Melt the arm back down, letting the shoulder blade slide back towards the spine.

4. Repeat other side.

5. Take note of keeping the pelvis very heavy - avoid using muscles you don’t need. Go back and forth, lifting one hand and then the other… 

C: HEAT

Martha: Take a hot shower, or use a hot pad, salve or balm that makes it warm. It doesn’t sound like something I would use cold on, but you can follow your instincts on that one. 

D: FINE-TUNING YOUR SHOULDER BLADE MOVEMENTS

Sandra: I have found that fine-tuning shoulder blade movements is key to reducing and eliminating the pain. I have also found that eye movements, specifically determined for each individual can bring about great relief. My favourite musculoskeletal movement for shoulder blades:

1. Stand in Mountain Pose or sit with a tall spine and hold a strap lightly between your thumb and forefinger.

2. Place your arms as wide as you need to in order for them to be straight but do not jam or lock your elbows.

3. Keep your arms straight and lift them up overhead (you may need to widen your hold on the strap).

4. Maintain the length in your spine and slowly take the strap behind your back. Keep your arms straight and your torso stable-do not poke out your ribs.

5. Continue moving the strap slowly up and down. You may choose to isolate the up and down movement in your stickier spots.

If you have shoulder pain when you lift your arms up, an alternative is to take the strap behind your back at waist level and then lift the strap up and down.

Here’s a visual demonstration - Swanky Shoulder Blade Swivels:

And another video about shoulder blade movements - Shoulder Blade Groovin’

QUESTION #3:
What can I do about sacroiliac joint tightness/spasms on one side?

Try this SI Sequence from Kathryn:

• Constructive rest on the back with knees together feet wide toes turning in. block between knees for 20 minutes. Note in this picture Kathryn’s head and neck is supported. See what amount of support works for you. 

• Or add a yoga strap around your mid-thighs in constructive rest position. You may find that it feels better to keep your knees hips distance apart or wider and let the legs be supported by the strap. 
  

• Figure four on the back/thread the needle. Find neutral pelvis. Then one foot crossed over the opposite knee. Ankle outside the side knee. Keep hips as even as possible. MAINTAIN lower back space away from the floor. 

• Make an SI Belt with a yoga strap. Tighten the strap at the top of your pelvis, at your hip points. Position the strap so that the tail (the short side where you pull) is pulling away from the side that is more painful. 

QUESTION #4:
I’m in constant chronic pain. How much pain is ok?

All teachers: There are different types of pain and pain affects people in different ways. There’s muscle pain (either acute pulling pain or a dull ache if it’s chronic) and nerve pain (usually sharp acute shooting, radiating pain). Some pain is acute and some pain is chronic.

We do not want to increase pain in yoga class nor do we want to create new pain. It is normal to experience discomfort when you are doing something new and it can even be a learning tool. However, do not move into pain. It is very important to pay attention to the breath. Go slowly and listen to when the breath changes and/or the body says to pause. At the first point of any change in breath or change in sensation - whether it’s a pleasant ‘opening up’ of a tight area or slightly uncomfortable - pause and breathe.

Martha: NO PAIN IS NO PAIN! As Kathryn mentions there are many kinds of pain, so learning to differentiate them in your own body is very important. Often, we become so accustomed to our chronic pain that we stop listening to it, however it is important to really learn to pay attention to it as it will help guide you.

When you experience unfamiliar or recurring pain that you do not understand, it is important to stop, rest and seek external help; either with supportive care such as massage, osteopathy, acupuncture, etc, or see your family doctor. 

QUESTION #5:
Can I change the curve pattern?

All teachers: The short answer:

• Soft tissue can become more pliable.

• Chronic muscle tension patterns can change 

• Mobility and agility can change 

• Your relationship to the curve pattern can change 

• Your understanding of the curve pattern can change 

• More muscular symmetry can be created

• Weaker areas can become stronger

• Sometimes the skeletal curve can be changed but this depends on numerous factors

QUESTION #6:
What’s the best sleeping position for scoliosis? Pillows? Mattress?

All teachers: It’s very individual. Sleeping on the front is generally contraindicated for anyone with back issues. Sleeping on the back with support under the thighs/knees is often helpful. If sleeping on the side, ensure the neck is sufficiently supported to be in line with the rest of the spine. It is also beneficial for many people to place a pillow between their knees to keep the hips even and reduce pressure on the sacro-iliac joints. A firm but not too firm mattress seems to support the most people. Very soft mattresses are to be avoided.

The most important thing is to find a position where you can sleep. Once you know what that is, you can consider fine tuning it. For example, if you are comfortable sleeping on your side, you may try to sleep in such a way that your biggest convexity is on top so that gravity will move it downwards while you sleep.

Martha: Not so much about the position itself, but I have found great comfort sleeping with a large heating pad. It provides a bit of firmness as well as the warmth.

For those who share a bed, another tip is to use two smaller (twin) comforters, rather than one large one, to allow for maximum adjustments without disturbing your partner’s sleep. 

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Email us with your questions! We will continue to answer more questions like this in our newsletters and in our Facebook group for our students, ‘Movement for Scoliosis’.