VIDEOS: 10+1 Simple Exercises for Scoliosis and Fusions

Martha Carter, Founder and Director of Twisted Outreach Project for Back Care and Scoliosis (TOPS), launched these 10 videos over June 2020 to bring her '10+1 Simple Exercises for Scoliosis and Fusions' booklet to life. These videos were created to increase mobility, decrease pain, and bring more ‘ease’ to life at home. SO... find a comfortable spot, and join us for these short guided exercises!

VIDEO EXERCISE #1:
BASIC BREATHING - BASIC PRANAYAMA

Helps to purify the blood and respiratory systems, sending oxygen to the brain, lungs, heart, and capillaries while also calming the whole body.

• Sit in chair, on floor, or lie down.

• If possible, inhale and exhale through nose.

• Consciously fill and expand belly, ribs, and torso in all directions.

• Increasingly slow down breath, calming whole body (it helps to count both inhale and exhale to become aware of pace).

• On exhale, use ‘hiss’ breath to help with slowing down.

• Use inner vision to ‘see’ breath moving up and down spine.

VIDEO EXERCISE #2:
SITTING IN CHAIR

Warms up spine and calms nervous system.

• Sit on chair with feet planted firmly on floor.

• Lengthen spine from tailbone to crown of head.

• Relax all tension in jaw, shoulders & whole body.

• Use slow, deep breathing to massage spine from inside out.

• Use inner vision to scan your body, reinforcing your sitting position without creating tension.

• Aim for 10 breaths, finding increased length in spine with every exhale.

Option: Either sit against chair back for comfort, or pull spine away from chair to increase strength

VIDEO EXERCISE #3:
SITING ON FLOOR WITH LEGS CROSSED - Sukasana

Warms up spine, opens hips and calms nervous system

• Sit on floor with legs crossed.  

• Stretch spine from tailbone to top crown of head.

• Use bolster, pillow, or blanket under buttocks to support spine.

• Also use props under thighs/knees/feet where required.

• Take slow, deep breaths, expanding your belly and ribs in all directions.                 

• Lengthen spine, connect to pelvic floor, and open your heart.

-Aim for 5 breaths, lengthening spine, connecting to pelvic floor, and opening your heart on every exhale.

NOTE: Change leg crossing and repeat.

VIDEO EXERCISE #4:
Arms Stretch Up wall - Modified Urdva Hastasana

Decompresses spine, stretches arms, armpits, side body, and strengthens legs

• Face wall and stretch arms up as high as possible.

• Pay attention to feet pointing forward in a parallel position.

• Option to rest forehead on wall to relax neck.

• Use fingers to ‘climb’ up wall, giving body traction.

• Crawl fingers over to right to stretch left body, and to left to stretch right body.

• In each position, take 2 deep breaths into the full torso, with focus on your concavities.

VIDEO EXERCISE #5:
Table Top Stretch at Wall

Lengthens spine, stretches arms and legs, strengthens torso

• Face wall and place palms on wall at chest height.

• Keeping hands on wall, walk backward and bend torso to be parallel with the floor.

• Look straight down, feeling length of spine from crown to tailbone.

• Bend knees gently if legs feel too tight.

• Open chest and keep shoulders away from ears.

• Take at least 2 deep breaths into full torso while reinforcing pose.

Option: use a lift such as a slant board under heels to relieve tight legs.

VIDEO EXERCISE #6:
CAT-COW

Mobilizes spine, opens chest, stabilizes arms

• On all fours, plant hands below shoulders and knees below hips firmly into floor with tops of feet lying flat.

• Curl spine by stretching waist towards sky while dropping head and tailbone towards floor.

• Stay in this ‘cat’ position and take a deep breath into full torso.

• Change position by arching spine in other direction while lifting head and tailbone to sky.

• Keep shoulders and chest open, relax neck, and stick tongue out to stretch jaw.

• Stay in this ‘cow’ position and take a deep breath into full torso.

• Repeat movements slowly a few times, staying aware of energizing your concavities.

VIDEO EXERCISE #7:
MODIFIED LOCUST - MODIFIED SALABHASANA

• Strengthens spine, especially lower back

  • Lie facedown on floor with hands flat on floor under your shoulders and legs long.

  • Touch or ‘zip’ legs together and gently push pubis into floor.

  • Lift and lengthen head, hands and legs off floor a few inches.

  • Count to ten (or a number that feels right), then lower and completely relax.

  • Focus on lengthening while strengthening.

  • Repeat minimum 3 times.

  Option: lengthen arms in front of body, or clasp hands with arms long behind back to increase challenge.

VIDEO EXERCISE #8:
MODIFIED CHILD’S POSE - MODIFIED BALASAN

To lengthen lower back, open armpit lines, and calm nervous system

• Kneel on floor with hips on heels and bend torso forward.

• Lengthen arms forward with focus on stretching the armpits.

• Rest forehead on floor or use higher support like a foam block if necessary.

• Take 2 deep torso breaths, increasing length of pose with each exhale.

• Keeping head down, crawl fingers over to right to stretch left body concavities, and to left to stretch right body concavities.

Option: put padding under knees or hips as required.

VIDEO EXERCISE #9:
DOWNWARD FACING DOG - ADHO MUKHA SVANASANA

Full body stretch and strengthener with benefits of  inversion

• From kneeling, keep feet and hands firmly planted on ground and lift hips towards sky.

• Stretch hamstrings, but bend knees gently as required. 

• Push strongly with hands to lengthen and strengthen torso.

• Feel length of spine from tailbone to crown of head.

• Take 3 deep breaths, increasing position with every exhale.

Option: rest heels on a slant board or wall to relieve tight hamstrings.

VIDEO EXERCISE #10:
STANDING FORWARD BEND - UTTANASANA

Stretches and lengthens your hamstrings and calves. Calms your brain, relieves stress, headaches, anxiety, fatigue, mild depression, and insomnia

• With feet pointing forward in a parallel position, hang torso and head towards floor. 

• Gently bend knees to relieve tight hamstrings.

• Feel head and arms heavy, resting hands on floor, block, chair, or legs, depending on flexibility.

• Take 3 deep breaths, letting breath fill entire torso, especially the back body.

• Come to standing slowly to make sure you are not dizzy. 

Option: bend one knee at a time for increased hamstring stretching.

BONUS VIDEO EXERCISE #11:
KITCHEN SINK PULL

Decompresses spine, stretches arms, releases lower back

• This pose requires a kitchen sink! (or a railing, ballet barre, fence, or something else to hang from).

• Facing the sink, plant your feet a few inches apart with your toes near the wall.

• Holding the edge of the sink (or railing etc) bend your knees into a squat position.

• Drop your body weight, feeling the stretching sensation in your whole body.

• Take 3 deep breaths, lengthening the tailbone towards the floor.

Option: move feet closer or farther from the wall for slightly different stretch sensations.