View Full Version : Share Your Exercises!

10th August 2008, 10:27 AM
My doctor referred me to a physiotherapist to give me some exercises to help with my scoliosis. He gave me some exercises for my legs/knees [I'm a bit flat-footed and my knees slightly face in toward each other which played a part in the curvature of my spine]. This was a few years ago, so I can't really remember the exercises [time for another visit?], but to strengthen/build my arches, I was advised to use that machine where you lie down and push the weight with your legs? I can't remember what the other exercises were, I think they were just regular leg-stretch exercises like one would've done in PE. In another visit, he suggested some exercises to strengthen my lower back muscles in the hope that it would steady my spine. Here are some I remember:

1 - Lean your back against the wall and squat down as if sitting on an imaginary chair. Hold.

2 - Grab doorframe (with both* arms behind you) and lean/pull/step forward.

3 - Get into doggy position and hold one arm out in front of you. Hold. Alternate between arms.

4 - Lie on your back with your legs (or one at a time - can't remember) straight and in the air. Hold.

5 - Lean against the wall (you should be facing the wall, and your feet should be behind, so you are on an angle like this: /| ~[ / = you. | = wall] ) using two hands and suck your stomach in. Hold.

You're supposed to do these twice a day. (I didn't >_>)

10th August 2008, 12:39 PM
The 4th one is something similar that I learned in yoga class once.

Lie flat on the ground with arms to the side. Lift your legs up until they are 90degrees (perpendicular) to the ground. Hold and let settle.

When you are ready, keep lifting your pelvis off the ground/mattress/mat and bend and pull your legs over your head.

You should end up with your knees next to your ears. Hold.

Coming out of the position, lift your legs up again 90degrees to the ground. Keep your legs straight at all times, and slowly come down until you are lying straight down again.

You should hear some cracks in your lower back. Apparently some older people get lower back pain when their lower vertebraes start to fuse together and this helps.

Do this with caution. I think you're supposed to warm up before you do this to prevent injury. I wouldn't recommend it for anyone who isn't flexible (I haven't had surgery!). Also I find it harder and harder to breathe in this position as the years go by(scoliosis/fat obstructing my lungs when I bend???).

10th August 2008, 01:26 PM
I would just like to add that anyone who has had spinal fusion surgery should be properly assessed by a specialist physio before embarking on any exercise regime as it's very important to avoid stressing the junctions between fused and mobile levels. Well, that's what my physio guy (who my surgeon referred me to directly as he was a Spinal Extended Scope Physiotherapy Practitioner - what a mouthfull :p) always drummed into me anyway :)

10th August 2008, 11:31 PM
I have an electronic version of an exercise sheet, drop me your e mail address and i will forward it on to you


17th August 2008, 06:19 PM
hi mark my names eileen i'm a student in massage therapy program. i would greatly appreicate it if you could send my your exercises, etga627@aol.com

21st August 2008, 02:51 PM
On all fours with my bum up in the air is a good one for me - it really stretches the lower back. Only to be done in private though - can't imagine what it looks like! :oops: