The Scoliosis Handbook of Safe and Effective Exercises Pre and Post Surgery by Caroline Freedman

Author:Caroline Freedman
Language: eng
Format: epub
Publisher: Hammersmith Books Limited
Published: 2020-01-15T00:00:00+00:00

This elongates and releases tension from the spine and opens out the hips and shoulders. It also stretches the hamstrings and calves and strengthens the entire body, especially the abs and lats.

The starting position is the High Plank.

Draw your abs (stomach muscles) in towards your navel.

Make sure you do not scrunch up your shoulders around your neck. Keep them drawn down towards your tailbone. This will also help you to engage your lats and use them correctly.

You can keep your knees straight (or bend them a little if your hamstrings - backs of your legs - are very tight). You do not have to have your heels on the ground. You can lift them or be on the balls of your feet and tip toes. Play around with this to see which you prefer.

Draw your lower rib area and abs inwards as you lift your pelvis, hips and tailbone upwards into a downward-facing dog pose (see illustration). Push your chest downwards, towards the floor. In the mirror you should be making an upside down ‘V’ shape with your body. Imagine someone is pulling your hips towards the ceiling.

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