Kyphosis / Scholiosis exercises or therapy for back?
I have mild Kyphosis (Schuumans) and Scholiosis. It is barely visible but if I am fatigued or if I have been standing for a while it becomes more pronounced. What are some good excercises for my back that will increase my stamina? Are there any therapeutic techniques (I.E. ice pack, massage, stretches) that have worked well for you? Thanks!
There are a whole group of exercises known as counter derotation exercises that are specific to this condition. It would be too detailed to write them all here. Get with a physical therapist that can tailor them to your specific needs. Some general movements that should help you in the mean time are hanging from a chinning bar. A military press using light weights. You didn't state your age but if you are still growing there is a better chance to make a more permanent improvement in the spine. Again the best way to handle this is getting with a local physical therapist who will design a program that will decrease your pain, improve posture, work on breathing techniques, and increasing specific muscle strength. The idea behind the derotation movements is to increase the strength of the muscles that are at the apex of each curve. They would gain strength and thereby stop or reduce the curve. So not knowing exactly where your curves are makes it more difficult to know what to give. As for the immediate pain that you might be experiencing use ice for about fifteen minutes out of an hour. This should relax the muscles and numb the area. Good luck.
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