Spine-Strengthening Exercises


Modern way of life – sitting all day, often incorrectly and physical inactivity has led to a situation where many people have back problems. That is why this article will be about spine-strentghening exercises. Common spine conditions include scoliosis and kyphosis – abnormal lateral curvature of the spine is called scoliosis, while hunched back with shoulders rolled forward is called kyphosis.

Exercise 1 – Start with straight hands – place the right one beside the head and the left to the side – we stretch both of the hands at the same time without lifting from the floor.

Exercise 2 – From the previous position, with pelvic fixation we lift the upper body and the hands from the floor.

Exercise 3 – From the previous position, lean on crutches and fixate the lower leg lifting the hands beside the body with a short pause and then we bring the hands back.

Leg catch – Kids sit down and lean on the floor. One of them holds a small ball between the legs then passes it down to another kid who catches it with the feet. This exercise strenthens feet muscles but also the abs that hold the spine. The closest the backs to the floor the harder the exercise.

Passing – The kids lean on the floor with the left hand and they roll a small ball toward each other. Half way through the exercise change hands. This exercise strenthens back muscles, the shoulders and the hands. Since the yellow ball on which they lie isn’t stable it’s also a way to practice balance.

Corset exercises – in the case of a structural scoliosis it isn’t enough to treat it only with exercises. You should also apply a corset or treat the problem with an operation which depends on the degree of curvature and the progression, the age  of the child i.e. whether the child has finished growing or not. The goal of treating scoliosis with a corset is to stop the progression and to have a partial correction. The corset is to be worn all the time, during the day and the night, it is to be sat, walked, slept in. In order for the treatment to give the desired results, it is necessary to have health checks, to wear it with discipline and to do the prescribed exercises. If the corset isn’t worn regularly or if you stop wearing it that can cause a sudden worsening. Skipping exercises after the treatment is over, i.e taking off the corset can also lead to worsening because the muscles have gotten weaker and they cannot carry the correction. Since this is a longterm and complex treating process, one cannot expect the child to take care of everyrthing. It needs the support and the help of the parents but also professionals, doctors and physioterapists. During the exercises, the child in a corset contracts the ab and back muscles strongly and simultaneously. It is necessary to have a physioterapist train the child, and have the parents at home control whether the child does the pressure (muscle contraction) right