Scoliosis exercises: Improve your alignment!

Looking for some great Scoliosis exercises? This blog post will go through the exact exercises to help you to straighten your spine!

What is Scoliosis?

Scoliosis refers to the lateral curvature that occurs in the thoracic and/or lumbar spine.

Additionally – there is influence from the position of the ribs and rotation of the spine.

The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purposes only.

For more information: Medical disclaimer.

Characteristics of Scoliosis


  • Head tilt
  • Uneven shoulders
  • Uneven nipple height
  • Winged scapula
  • Rotated torso
  • Rib hump
  • Compressed ribs (+/- breathing issues)
  • Uneven arm gap
  • Uneven muscle bulk
  • Asymmetrical abdominals
  • Hip hike (Lateral pelvic tilt)
  • Leg length discrepancy

Area affected:

a) Thoracic

b) Thoracolumbar

d) Lumbar

d) Thoracic and Lumbar

Note: With the presence of 2 (… or more) curves, there is a primary and a compensatory curve(s).

The compensatory curve is the attempt of the body to maintain an upright posture as a response to the primary curve.

Types of Scoliosis

1. Structural Scoliosis is determined by your genetics and/or as a result of fused joints.

If the joints in your spine have fused together, then there is a smaller likelihood of significantly impacting the shape of your spine by performing the Scoliosis exercises.

2. Functional Scoliosis is determined by how your body habitually holds itself up as it attempts to maintain an up right posture against gravity.

It is able to be changed and/or improved.

(Read that last sentence again. This means  that there’s a good chance that these Scoliosis exercises will help you!)

“Which type of Scoliosis do I have?”

Forward bend test

forward bend test


  • Position 1: Standing
    • Stand with your feet together.
    • Keep knees completely straight.
    • Take note of the severity of your Scoliosis.
  • Position 2: Bent forward
    • Bend forwards at the waist until your torso is horizontal.

(Get someone to take a photo of your torso so that you can compare the 2 different positions)


  • Nil change to alignment ➡ Structural Scoliosis.
  • Partial or full correction of alignment ➡ Functional Scoliosis.

(Note: Another method is to laterally flex away from the side of the concave curve. If the curve  partially/completely reverses, then you have a Functional Scoliosis.)

What are the causes?

The habitual positions that you adopt on a daily basis can often lead to Scoliosis.

The spine becomes so accustomed to using certain muscles in a certain position, that over time – you are now “hard wired” to hold this abnormal posture.

For example:

  • Playing sport with dominant arm only
  • Work requirements
  • Asymmetrical sitting posture
  • Always carrying bag on one side
  • Incorrect technique at gym
  • Always sleeping on one side

Why is it an issue?

Scoliosis in the spine can bias the body to a particular position of asymmetry. (An asymmetry that may be the root cause of any pain!)

It limits the accessibility to the full range of movement of the spine in which posture and movement requires.

The body functions more efficiently and effortless with better alignment.

How can you move properly if you do not start from a good position?

(… Also aesthetics – Let’s be honest. Do we want to have a crooked spine?)

How to determine if you have Scoliosis (… and the severity of it!):

XRay analysis:

Getting a Xray scan is going to be the easiest and most accurate method.

If your doctor is happy to refer you and you’re not opposed to the radiation involved with the scan, then go for it!

(… just make sure they include the full body in a standing position!)

I recommend getting a EOS scan which I believe has 7-9 times LESS radiation than the standard Xray.

How to analyse your Scoliosis on the XRay:

(By comparing your Xrays over time, it serves as a great way to keep track of how your alignment is progressing with the Scoliosis exercises!)

1. Your alignment vs The ideal alignment [Red line]

  • Draw a vertical line that is the mid point between the 2 hip joints.

This shows how much the alignment of your spine deviates from the ideal mid line.

2. Pelvic tilt [Orange line]

  • Draw a line between the waist heights.

This shows if your pelvis is level or tilted.

3. Leg length discrepancy [Yellow line]

  • Draw a line between the top of the hip bones.

This shows if your legs are standing at the same vertical height.

4. Identify the Convexity and Concavity curves

This shows you the exact location of your Scoliosis.

5. Determine the Cobb’s angle

This determines the severity of the Scoliosis.

  • Locate the:
    • Apex of the spine and
    • the most tilted vertebra above and below the apex
  • Draw a line that matches the angle of these 2 vertebra.
  • Add perpendicular lines.
  • The point where these 2 lines intersect creates the Cobb’s angle.
  • Measure the angle.


  • <10 degrees: Relatively “normal”/minor
  • 10-20 degrees: Moderate
  • 20-40 degrees: Moderate/severe
  • >45 degrees: Severe

** The following Scoliosis exercises are best suited for those who have a curve of <20 degrees.

** The exercises will still help for those who have a curve of >20 degrees, however, other factors such as spinal rotation and rib position will likely need to be addressed as well. (.. which is a bit more complex!)

Exercises for Scoliosis

Please note:

  • The following Scoliosis exercises serve as a starting point when addressing the curvature of your spine.
  • For best results for your specific presentation – perform these exercises in conjunction with seeing a health professional.
  • There are NO short cuts in improving your Scoliosis. It takes time.

Read this BEFORE you start:

Address your pelvis!

“You can’t build a great building on a weak foundation”

As the position of the pelvis has a significant influence on the orientation of the entire spine, it is vital that this structure is in a neutral position when addressing your Scoliosis.

1. Lateral pelvic tilt:

This is the asymmetric positioning of the pelvis which creates uneven waist heights.

 To address this issue: Check out this post: How to fix a Lateral pelvic tilt.

2. Leg length discrepancy:

Asymmetries between the length of your legs can lead to a lateral pelvic tilt.

How to measure:

  • Lie on your back.
  • Measure the distance from the ASIS to the Medial Malleolus.
  • Do both sides.
  • Results: If these lengths are significantly different between the legs, then you may have a leg length discrepancy.

Alternatively – you can get a CT scan to measure it.

To address this issueIf you have a true leg length discrepancy, consider getting inserts in your shoe to address the height difference.

3. Rotated pelvis

This is where the pelvis is twisted and facing more towards one side.

 To address this issue: Check out this post: How to fix a Rotated pelvis.

… Now that the pelvis is level, let’s get on with the Scoliosis exercises!

Scoliosis Exercises:

Table of contents:

  1. Releases
  2. Stretches
  3. Strengthening
  4. Corrections
  5. Progressions
  6. Asymmetrical positions
  7. Addressing other areas
  8. Common questions
  9. Conclusion

1. Releases

It is important to know WHERE your concave curve is located.

For simplicity sake – release the muscles which fall within the shaded area of the concavity.

These muscles will tend to be tight and/or over active.

Possible muscles to target

For the correct placement of the massage ball, use Google Images to locate the muscle you are trying to target.

Thoracic region:

  • Paraspinal muscles
  • Intercostal
  • Upper latissimus dorsi
  • Serratus posterior inferior
  • Serratus anterior

Lumbar region:

  • Paraspinal muscles
  • Quadratus Lumborum
  • Psoas
  • Obliques
  • Thoracolumbar fascia

a) Ball releases


  • Place the target muscle on the side of your concavity on top of a ball.
  • Apply your body weight on top of the ball.
  • Make sure to cover the whole concavity.
  • Continue for 1-2 minutes.
  • Note: Do NOT roll directly onto your rib cage! Instead, do this…

b) Intercostals


  • Place a finger in the gap between the ribs on the side of the concavity.
  • Apply a firm pressure as you trace around the ribs.
  • Continue for 1 minute per rib level.

2. Stretches

Stretching addresses the tight muscles that are holding the spine into a particular pattern of Scoliosis.

The apex is where the spine bends the most.

It is very important to know the exact location of the apex of the curvature of your spine.

This will dictate how and where you will perform these stretches.

Aim to FEEL the stretch in the region of the concavity at the level of the apex.

Hold each stretch for at least 10 minutes (… go longer if you can).

For Thoracic Scoliosis:

a) Sexy pose

  • Area targeted: Side of rib cage

scoliosis exercises


  • Lie down with the side of concavity towards the ground.
  • Prop your upper body onto your forearm. (see above)
  • Whilst keeping your waist pinned down to the ground, push your torso up right.
  • Aim to feel a stretch on the side of your rib cage.
  • Take a deep breath into the area where you feel the stretch.
    • (Push your ribs and belly out as much as you can!)

Note: The angle of your torso whilst performing this stretch should be dictated by the area of the thoracic region you are targeting.

  • Upper thoracic region: The torso will be less up right
  • Lower thoracic region: The torso will be more up right

b) Side stretch with flexion

  • Area targeted: Side of spine


  • Remain seated.
  • Curve your upper back region forwards.
    • Aim to curve your spine at the level of the apex.
  • Side bend the spine away from the side of concavity.
    • Try to isolate this movement to the apex region.
  • Pull your head towards the armpit that is on the opposite side of the concavity.
  • Aim to feel a stretch on the side of your spine.
  • Take a deep breath into the area where you feel the stretch.

For Lumbar Scoliosis:

Side tilt 


  • From a standing position, cross the leg on the same side of your concavity behind the other leg.
  • Place your hand on the outer hip opposite to the side of the concavity.
  • Push your hip towards the side of concavity.
    • Make sure that you do not rotate your pelvis.
  • Reach up/over with the arm on the side of the concavity.
  • Aim to feel a stretch on the sides of your mid torso.
  • To get the most out of the stretch, try placing your body at slightly different angles.
  • To progress: Hold onto a stationary object with the over reaching arm and allow your body to hang off this arm.

For more stretches like this, check out this post: How to stretch the Quadratus lumborum.

Thoracic or Lumbar Scoliosis:

Stretches using equipment:

You can use a variety of equipment to help you stretch. These include:

  • Foam roller
  • Gym ball
  • Yoga wheel
  • Rolled up towel

Which one to use? Pick the equipment with the appropriate width that you can comfortably feel the stretch.


  • Lie on top of the equipment of your choice with the side of convexity on the lower side.
    • The foam roller should be on the same level of the apex.
  • Reach over head with the upper arm.
  • Aim to feel a stretch on the upper side (concavity).
  • Take deep breaths in this position.
    • The aim of breathing is to increase the stretch.

3. Strengthening

To perform the following Scoliosis exercises, you will need to learn how to “bow the spine”.

“Bowing” is the movement of a specific part of the spine (… as opposed to moving the whole spine) which allows for certain areas to be stretched or strengthened.

The aim is to move the spine so that the apex of your curve is shifted towards the opposite direction.

(Don’t worry if you can’t get it straight away…It takes a bit of practice!)

For Thoracic Scoliosis:



  • Sit on the floor in the position as shown above.
  • Place the hand on the same side of the thoracic concavity onto the floor.
    • Keep your arm completely locked straight.
  • Sink your weight into your hand.
    • Keep the shoulder relaxed. It should naturally shrug up as you do this.
  • Bow the apex of your curve towards the side of concavity.
  • Aim to feel a:
    • stretch into the concavity
    • muscle contraction on the side of convexity
  • Hold 10 seconds.
  • Repeat 10 times.

… Do you have at tight thoracic spine?
Check out this post: Exercise for the thoracic spine.

For Lumbar Scoliosis:

Leg drop/Arm reach

  • Stand on the edge of a step with the leg on the opposite side of the lumbar concavity.
  • Keep this leg slightly bent and stationary throughout the exercise.
  • Perform these movements together:
    • Reach down towards the floor with your other foot
    • Reach your hand up/over your head.
  • Bow the apex of your curve towards the side of concavity.
  • Aim to feel a:
    • stretch into the concavity
    • muscle contraction on the side of convexity
  • Hold for 3 seconds.
  • Repeat 20 times.

4. Corrections

After investing some time with the above Scoliosis exercises, you should notice that your spine is not as restricted as it was before.

A malleable spine will enable you to perform the following corrective exercises more effectively.

Key points:

  • Perform these exercises whilst using a mirror as to provide visual feedback of your posture.
  • Move as far as the body will allow you to without causing significant distortions to the rest of your alignment.
  • Remember – our immediate goal here is to reduce the degree of curvature (… even if it is a small amount) and not to eliminate it completely.
    • You are aiming for your best possible correction for your current level of ability.
  • If you are having difficulty with the corrections, focus more time and effort on the Releases/Stretches/Strengthening exercises.


  • Remain seated. Keep equal weight distribution between your buttocks.
  • Remain elongated throughout the spine.
    • Imagine your head is being lengthened towards the sky.
  • Locate the apex of the convex curve.
  • Bow the apex back into place as far as you can achieve without causing major distortions to the rest of your spinal alignment.
  • Reset your position (whilst holding correction):
    • Perform a gentle circle motion of your head and shoulder.
    • Lift your buttock off the chair one side at a time.
  • Take slow and deep breaths in this corrected position for 5 minutes.
  • Use a mirror to help you guide your correction.
    • Pay attention to the spinal curve, shoulder height, level of the head etc.
    • SEE the correction. But more importantly – FEEL the correction.

Addressing multiple curves:

  • Target your correction to a single area first.
  • Whilst maintaining this correction, proceed to address the other curve.
  • Reset your head, shoulder and pelvis position.
  • As you become more confident with the exercise, you can perform the corrections for the different areas at the same time.

5. Progressions:

Aim: To maintain your best possible correction whilst performing the following Scoliosis exercises.

Initially – it is very likely that you will need you rely on visual feedback (ie. using a mirror/video) to help you maintain the proper correction.

As your postural awareness improves with practice, aim to perform your correction by “feel”.

1. Challenge correction with Limb movement

a) Single arm lift

Whilst sitting or standing, lift your arm above your head. Alternate sides.

b) Single leg lift

Whilst standing, lift your knee up to hip level. Alternate sides.

c) Sit to stand

From a sitting position, stand up right. Repeat.

d) Hinge


  • Whilst in the standing position, gently engage your core muscles.
  • Bend forwards at the HIPS. Keep knees slightly bent.
  • As you bend forwards, sit your hips backwards as you lean you forwards.
  • Make sure that you maintain the torso alignment throughout movement.
  • Do NOT bend your lower back.
  • Hinge as far as you can until you can feel your hamstring start to stretch.
  • Resume starting position.

e) Bird/Dog

2. Challenge with Spinal movement

a) Torso rotation


  • Whilst sitting, rotate your torso as far as you can to one side.
  • Repeat on the other.
  • Make sure that your pelvis does not move.

b) Segmentation


  • Whilst standing, wrap your arms around an exercise ball as much as you can. (see above)
    • Try to get your fingers tips to touch.
  • Perform your correction.
  • Starting from the neck: Proceed to round your spine down one vertebra at a time.
  • The goal here is to emphasize the rounding over the areas where your Scoliosis is located.
  • From here, reverse your movements back to the beginning.
  • Repeat 20 times.

c) Walking

d) Any movement you like

All this means is that you should perform your correction whilst doing any activity that is important to you!

6. Asymmetrical positions

There is absolutely no point in performing all of these exercises if you continue to place your body in the position which has lead to your Scoliosis in the first place!

a) Side sleeping

Solution: Support your body with pillows as to maintain a straight spine.

(See post: Best sleeping posture)

b) Sitting tilted to one side

Solution: Ensure that you have equal weight distribution between your buttocks. Do not slouch to one side.

c) Carrying bag on one shoulder

Solution: Use a bag that straps over both shoulders.

d) Leaning on one side

Solution: Ensure that you have equal weight distribution between your feet. Do not hitch your hips!

7. Addressing other areas

Addressing other areas of postural dysfunctions may help the Scoliosis exercises (as mentioned above) be even more effective.

1. Thoracic Kyphosis

 Check out this post: Exercises for Hunched back posture.

2. Flat back posture

Check out this post: How to fix Flat back posture.

3. Hyperlordosis

 Check out this post: How to fix Lumbar hyperlordosis.

8. Any questions?

1. How long will it take to fix?

If you’ve been through the comments in my other blog posts regarding fixing your posture, you will already know that I find this question VERY HARD to answer. (especially if I’ve never seen you in person)

The short answer – it depends!

Every one is different.

Instead – Focus on: Doing the exercises. Being consistent.  And celebrate the small wins!… You’ll get there :)

2. Will these Scoliosis exercises give me a PERFECT straight spine?

No – No spine is perfectly straight…

However- the exercises will certainly help you attain and maintain a better spinal alignment as compared to what you have now.

3. What about a Scoliosis brace?

Wearing an external brace may help prevent or slow down the progression of Scoliosis.

4. Does everyone have it?

It is important to note that almost EVERYONE has some degree of Scoliosis (Ranging from minor to major).

Its presence is not always problematic in the short term.

9. Conclusion

  • Scoliosis involves the abnormal sideways curves of the spine and presents differently from person to person.
  • The Scoliosis exercises are designed to be most effective for curves that are <20 degrees.
  • The Releases, Stretches and Strengthening sections are designed to give the opportunity for change to occur in the alignment of the spine.
  • The Corrections are designed to engage the muscles responsible for bringing the spine into a better alignment.
  • The Progressions will help challenge your ability to maintain the correction.
  • For best results – use these Scoliosis exercises in conjunction with seeing a Physical therapist.

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

121 thoughts on “Scoliosis exercises: Improve your alignment!”

  1. I have 14 yr old son with shorter left leg (approx. 8cm), with shoe insoles of .5cm.

    concavity is in the lumbar region. what exercises do you recommend?

    • Hi Mel,

      Is he able to build up a heel lift to minimize the leg length difference? An 8cm difference will definitely impact the way his body will move.

      Focus on exercises that maintain as much mobility and strength in the spine (as shown on blog post).

      With a leg length discrepancy and lumbar lateral curvature, I would encourage you to have a look at this post as well : Lateral pelvic tilt exercises


  2. Hello. I currently can not get an x ray done but i do have a left rib hump and winged scapula. How should i got about when finding my apex/curve region. Since its a left hump does that mean my spine is curving to the right? I’m so upset because i can’t get an x ray nor can i find my curve region

    • Im 15 and I think its in the lumbar region due to it being a left hump but im just not sure.
      I do know i have a pelvic tilt though.
      Just cant figure out where the curve is so i know what to target

  3. Mark,
    I have scoliosis and a herniated disk, in L3L4L5. I have a slight limp. Seem to be straight until I am on my feet for an extended period of time, then I ” get crooked” and then the muscles on the upper part of my thigh pulls and is un comfortable..will these exercises help this?

  4. HI Mark..

    I have a high hip hike on my right side one leg is longer than the other. I am wondering if you can recommend any exercises for a double S reverse curve?
    As I get older I am worried about the angles and the rib preassure.

  5. Hi mark,
    Commenting today as I’ve been dealing with upper back pain for a few years now, I have a side bend to the right but my most obvious problem is rotating my trunk around to the right I have major restriction,
    For example when I do the thread the needle exercise I can get good rotation when I rotate and reach my right arm to the left but when I rotate and reach my left arm underneath to the right I have crazy restriction any idea on what might be going on?

    • Hey Dan,

      If there is an issue with rotating trunk to the right, make sure that your pelvis is not rotated towards one side.

      See post: Rotated Pelvis.

      If your pelvis is neutral, and still having issues with your torso rotation, and depending where you feel tight, there could be tightness in the thoracic spine joints. (this may be related to you right side bend). If this is the case, addressing the side bend may help unlock you torso rotation towards the right.


  6. Hi Mark

    I want to do Exercises For Scoliosis for my scoliosis. But I can’t locate where my concave curve is located. Can you help me find it?

    I have lateral pelvic tilt (Uneven Hips). My left hip is higher and my right hip is lower. Can this help to find the concave curve? Thank you

  7. Hi mark, for a thoracolumbar sidebend with concavity facing towards the right the main section I need to be focusing on is stretching through the right serratus / lat part yeah?

    • Hey Cody,

      You will want to stretch the muscles within (or causing) the concavity.

      Lats, erector spinae, obliques, intercostals.


    • Mark please, please look at the pics I sent you on Facebook (George Aparaschivei, my name) if you could help me I would be very grateful.

    • I’m in the Boston area but am willing to travel to get an assessment and some help. Where do you practice?



    • Hey Danilo,

      I might decide to do online assessments if there is a demand for it.

      I might be a bit too far for you to travel to!


    • Hey Mark,

      Where are you located, though? I travel alot.

      Regarding online assessments, is there any way we can follow up with you to schedule that, if nothing else?



    • Oh, ok. Yeah, I won’t be getting out to Australia anytime soon. ha.

      OK, I’ll follow on Facebook for announcements for online assessments. I’ve done orofacial myofunctional therapy online for sleep apnea in the past, and it has worked really well for me. So I do hope you go ahead with a similar type of thing. Your website is fantastic, but it would be great to get some personalized help from the expert.


    • Hi mark are you located in Perth by chance? And if not can you recommend any therapist like yourself in Perth ?

  8. Hi Mark,
    You’re the only one on the web explaining in details the exercises so I can practising during the quarantine period.
    I had a 20 degree thoracolumbar scoliosis left-convex with retroflexion of the pelvis on the left. The right shoulder is lower and more foreward then the left one. My gibbus is in the left thorac and lumbar area but i’ve noticed that the left lumbar area and the right thoracic area are contracted. Even the feet have two different support on the ground. I love sport but i often run into injuries and it’s very frustrating.
    Could you explain me where i have the concavities and the convexities both in the lumbar and in the thoracic area so i can practise your exercise? How could i de-rotate my left hip?
    I’m sorry if I’m asking you too much. I’m so happy I find your web site!
    Thank you so much!!
    Natascia from Italy

    • Hello Natascia from Italy,

      If you have a convex thoracolumbar curve on the left, then you will have the concavity on the right side at the same level.

      I would need to see your spine to tell you exactly where your other curves are located.

      If you have rotation in the pelvis, I would suggest that you have a read of the blog post:

      How to fix a Rotated Pelvis.


    • Ok, thank you, you’re very kind. I have an old rx of about 15 years ago, when I was 20 years old. I have to look for it even if I don’t think I’m worse. Do you think I have to do a new rx?
      I read your post about the rotation of pelvis and according to the feet test probably a have a left rotation, because my left foot supinates and the right one pronates.
      Thanks for your advises!

  9. Hi Mark,

    Thank you for your post.

    I was just wondering. I have a C-curve to the right. So every muscle, I have to release in the thoracic and lumbar region, are on the right, correct?

    • Hey Sami,

      With a C curve, the concavity will be on the right.

      This would mean the muscles within the concavity are relatively tighter.

      So yes- release and stretch the muscles on the right.


  10. Hi mark,

    One last thing, I looked up concave (which is where there is the gap and convex where the spine is bent towards- in that case my right side is the convex where the curve is at (backward C) so I need to face the right side down to the ground?
    That’s why my right shoulder blade sticks out because The spine is pushed to the right side.

    Hope I’m making sense. And any exercise for shoulder blade to push back in that will be amazing.

    Thanks again

    • Hi Sarah,

      If the area of the spine that you are targeting is a “backwards C”, you then want your left side down to the ground instead.


  11. Hi mark

    Thanks for getting back. I think I get it. So my spine curve bends to the right side (c shape I think it’s called) I should face that down to the ground when doing that exercise? Does that help to push it up to straighten the spine though ?

    Also, on my back my right shoulder blade sticks out more (left one looks normal) where the bend is at the shoulder blade on right side sticks out. Any exercise you recommend for this?

    Many thanks

    • Hi Sarah,

      Yes – if you are targeting a C shape curve, then lie down with the right side down to the floor (side lie position). By bending to the left, this will help stretch out the tight muscles involved with that concavity.

      It sounds like you are referring to winging of the scapula.

      If this applies to you, check out this blog post: Exercises to fix Winged Scapula.

  12. Hi mark,

    I’m trying to do the sexy pose- however the curve is onto my right(so apex curve is bending towards the right side) when I’m doing the I face the affected side towards the ground? So the curve side to the ground ? Or do I do the normal side to the ground? Can’t figure out which one it is.

    • Hey Sarah,

      Haha – it’s funny when someone else refers that exercise as the “sexy pose”.

      You will want to have the CONCAVE side closer towards the floor.

      So – if you naturally bend to the right, you will want to have that right side nearer to the floor whilst doing the sexy pose.

      Hope this makes sense. If not – let me know!


  13. If i have a mild scoliosis and do some twisting and bending stretches, will it make the curve worse? I have a tiny s curve in the middle of my spine and Im scared that it’ll get worse. There is a lot of different that says bending and twisting and increase the curve and some says it improves it. Im kinda worried about it and im scared my scoliosis will keep increasing.

    Please tell me if these will increase the curve or decreases it.

  14. Dear Sir,
    My son aged 20 years has operated for MISS LT L5/S1 micro discectomy c LT S1 Foraminotomy + MISS LT L3/L4 micro discectomy on 24th July 2019.
    After 40 days of operation, he has developed Dorso Lumbar Scoliosis.

    He is wearing a brace since last 5 months but it has not improved.

    Can you check the X-Rays, MRI report and other related reports and suggest exercises to be performed and other related corrective actions to be followed.

    Please reply

    Thank you

    • Hey Grajesh,

      Was there a specific reason why he had to wear a brace for 5 months?

      This sounds counter-productive to me as it will cause a whole lot of stiffness, atrophy and reliance on an external device.


  15. Hey mark i eevery time wait for postural assessement name but it never comes out i really need your help i have got every treatment and visited number of phyiotherapists but still got no results…i feel my one side body is rotated forward…one side stomach is also forward like there is rotation of rib cage …is this scoliosis

  16. Hi Mark,

    I had a question regarding muscle imbalances. I have little muscle on my right pec and abdominals compared to my left side. I have a very hard time being able to feel the right side while working out. My rib cage also feels very different because my left side feels slightly more flared and the right side feels more flat. I also have some scapulas issues as the right side of my back has less musculature and my scapulas don’t match while performing most back exercises. Therefore it’s become uncomfortable to do some exercises and discouraging. I apologize for the very long message. Thank you.

  17. Hey mark..whenever j stand straight my one side of body is more forward from shoulder to stomach and even stomach is also forward and one side of back is also forward,,,,,i dont know whats problem please help me out …i m not able to send picture here otherwise i can send you one side shoulder is also forward and when i walk my same side leg donot go back as left and feels short please tell me exercises

  18. Thank you so much for this web site and your generous sharing of the exercises! Although I am a Pilates instructor, I have suffered from scoliosis pain for decades and I can’t believe how effective these exercises have been after literally only a few days! They have automatically reduced my discomfort and I understand now what needs to be done.
    The fact they are all grouped together with clear instructions is simply fantastic!
    I send you my gratitude! I shall be using them to help my clients!

  19. Hello! Thanks for sharing these techniques. Is it normal to hear a lot of cracking noises as you release those tight muscles around the curvature?

  20. My B/f has a double major curve. He is always in pain. What exercised might help relieve some of the pain? He’s done cat/cow and leg lifts but it usually causes more pain.

  21. Hi, I have a scoliosis that curves left, and a right hip hike. I have a slight posterior pelvic tilt too but not much. I’ve been going to a chiropractor and hes been helping, He says my right leg is longer due to the right hip hike. I’ve been stretching my right QL but I want to take it a step further and address other muscle groups as well that you have listed on your lateral pelvic tilt page. My only question is should I stretch my right psoas and strengthen my left? Not sure. Thanks.

    • I have exactly this issue and I need help!! Did anyone reply to you Tom? My chirop has seen me once a week for almost 3 years – had PT – nobody has addressed the scoliosis that’s on the xrays – never realized they were connected because I’ve been paying all these people who should KNOW that – I’m so thankful to find this but I’m not sure which side I’m convex and concave…taking to my new physio on Monday – I stretch the QL, the soas, do this, do that – pelvis keeps going “out”. I hope you get an answer to your question – following!

  22. Thank you so much for your response. Please can one arrange to see you so that I can be properly assessed. I am in Nigeria. For the next mean while how can I get the massage balls, the one you are talking about and other accessories. Sorry to border you. This pain is really debilitating.

  23. Thank you for the good work you are doing. I experience excruciating pain at the tip of my left Scapula and I was sent for an X- Ray which revailed that I had Scoliosis. That was about 20;years ago. I went to see a Physiotherapist who used Neck traction, infra Ray’s n massaging. Then I got better but the pains are unbearable now and I need your expert opinion. Can I benefit from Scoliosis brace. I need this pain to go please advise me

    • Hi Charles,

      Do you mean that the pain is at the inferior angle of the scapula?

      If so – it might be due to the muscles that attach to the region.

      The scoliosis might play a role in the pain, but you might need to address the scapula first to settle the pain.

      Here are some links that might help:
      Shoulder blade pain
      Rounded shoulders.


  24. hellO
    First thank you for your time.My son had an x ray and found out a Scoliosis 9 gr left.Which are some right exercises in his case and which is the best sport for him as he went to basket three times a week and now quit it.
    Thanks once more for your reply.I Live in Albania.

  25. Hello Mark,
    I have 7 years old daughter, she has 22degree scoliosis, she also was Uneven shoulder, for hip one lag is located longer in 1mm.
    looking at x-ray one category doctors sad that she has dysplasia hip, others sad no.

    I am From Tbilisi (Georgia) and i couldn’t find good person who could help me, i worry about my daughter future, i can pay on helpfull consultation

  26. Hi Mark,

    I am male, 6′ 4″ tall, 200 pounds 62 years old. I sit at a computer for my job.
    In the last year, I’ve noticed a curve to the left in my spine while sitting. (scoliosis I presume). I’ve also noticed a desire to lean on the armrest with my elbow. What exercises or other remedy do you recommend? Also in what city do you do physical therapy? Thanks!

    • Sir i am prasanna my daughter is 11 years old is suffering scoliosis .i need more information regarding scoliosis and also need contact NUMBER and address please reply.

  27. Hi Mark,

    Been fighting this for years now!

    The severity of my condition has lessened upon being more conscious of my posture and with the use weight lifting.

    But there is still a noticeable:
    -Left (hip hike,)
    -Rotation in the pelvis (belly button points right) and potentially spine
    -Uneven abs
    -Uneven Shoulder heights / arm crease / bulky trap 1 side, (left side higher, left trap bulkier)
    -What looks like thoracic scoliosis with curvature to the right, as the spine is straight but has noticeably more pronounced curvature between the shoulder blades.
    -And head tilt to the right as a result of it. Makes me look like a dog being offered a treat!

    Would you recommend first addressing the lateral pelvic tilt, then the rotation of the pelvis?

    Or would both be okay to do simultaneously?

    My current strategy is:
    0. Always awareness of feet posture
    1. Address tight calves / ankles
    2. Lateral pelvic tilt
    3. Pelvic rotation
    4. Scoliosis

    Can say 1, 2, and 3 be addressed at the same time?

    Or would it be more effective to solely focus on just 1 at a time?

    Thank you!

    • Hey Ben,

      You can address all at the same time and see how you respond to that.

      If there is a lack of improvement, you might need to address the main area that might be driving all of your other postural issues.

      Which area is that? Hard to say! But a common area is the thoracic spine!


  28. Hi, i am from Portugal and i want to thank you all of this information.
    I have a question, my rigth and left PSIS are leveled horizontally , but my left ASIS is lower(o.5cm) and foarwd (1cm) than the rigth one. My fisiotherapist says that i have a si joint disfunction, but i am in treatment almost a year now and i have this cronic pain on the region of the left PSIS.
    I would like to hear your opinion.
    Thank very much

    • Hey Pedro,

      The ASIS and PSIS are common landmarks that we use to determine the position of your pelvis.

      Sometimes, however, these bones are not perfectly symmetrical in size and shape… which in turn can make determining the exact rotation of the pelvis a bit harder.

      If the left ASIS is notably 1cm more forward, I would say you would more likely have a pelvis that is rotated to the RIGHT. This can cause compression of the Left SIJ, however, this would probably need to be specifically assessed.

      If the physio believes you have a true SIJ issue, ask if they can determine if it is due to being too compressed or too loose. From here – you can start to formulate a program.


    • Thank you for your reply.
      I will ask her in my next physio sesion.
      I started two days ago doing the pelvic reset exercices, it has any problem? ( it makes my pain fell better)
      There are other exercices that can do?
      One more time thank for your help

  29. Hi Mark,
    My son is 5 years old and i have observed that his pelvis is rotated to right. His right shoulder drops. He stands on his left knee hyperextended and right knee flexed, left feet is more pronated. Xray shows thoracic region bend to right a little. Is he having pelvic rotation because of scoliosis or vice versa? He is a little hypermobile and tends to sit on his left hip.

  30. Hey mark, my right side of body is rotated forward from mid back and shoulder pf same side is stuck forward and i have one hip of same side pulled forward…I walk by bearing weight on one side due to which it seems my ryt leg is short please tell me what i m going through…when i sit my spine becomes straight bht in xray it has shown very small amount of curve i.e spine goes to left side

    • Hey mark! I have one side torso rotation..i tried contacting you but you have not replied yet… i had mild scoliosis in my xray but but xray reports dont show scoliosis just xray show that my spine is but rotated to left and i too have lumbar rotation i dont know ehat to do is it postural or what..

    • I dont know whether pelvic os rotated or not but when i stand on both foot my one leg is forward and but cheek is also forward and one shoulder is forward than other and right leg seems short

  31. Hi,
    In my lumbar region the spine goes to the left (so concave on right side) when you look at me from the back. My left side however feels very tight especially the QL/ spinal erector area. So do I still need to strengthen this left convex side? My right hip sits a little bit higher btw.
    Thanks in advance

    • Hi Seba,

      I would still strengthen the convex side (left side).

      If your QL/Erector spinae muscle is tight, it is most probably due to a combination of the concavity to the right + some sort of rotation.

      Check out this post: How to fix a Rotated pelvis to see if you are rotated.


  32. Is scoliosis the result or the cause of pelvic rotation?

    Where the compensatory curve usually is when scoliosis occurs together with pelvic rotation?

    How can I get a diagnosis? I was put to MRI lying on my back. I think this straightens my pelvis so I don’t know if I got a correct diagnosis. Just a mild lumbar scoliosis but I get relief from thoracic scoliosis exercises after adressing pelvic rotation.

    • Hey Samuli,

      Scoliosis can cause pelvic rotation… and vice versa!

      It is like the scenario with the chicken and the egg… which came first?

      Compensatory curves in regards to ROTATION (not mentioned on this blog post), will tend to exist to keep the eye sight in a centred position. So if you are pelvic rotating to the right, the counter twist is usually to the left. (generally speaking)

      If you get some relief of the thoracic spine with pelvic rotation exercises, it might be that the scoliosis is a result of the pelvis. (and thus fixing the pelvis position, helps with the position/movement of the spine)


  33. Dear Mark. My name is Cynthia Tan. Thank you for creating your helpful website! We have a 14 years old daughter who has a thoracolumbar AIS with Cobb angle of 19 degree. We understand the best sleeping position is on the back. But if we can choose one side sleeping position, is sleeping on her concave side preferable? We’d like to come for consultation but I don’t think you live in Bali, Indonesia? 🙂 Thank you very much for your time and care. Sincerely, Cynthia

    • Hi Cynthia,

      Sleep with the concave side down.

      Aim to flatten the apex of the concavity onto the bed.

      (just make sure she is comfortable and gets good sleep :) )


      Ps. Thank you very much for your donation. That was very kind of you.

    • As a person w with scolisois i advise against this.. i have been using Sinamin at techniques that you suggest… but sleeping on the FLOOR on your back with a neck pillow and knees pillow will work wonders! It hurts the first few days but after that you wake up without spasm..

      Also to help your undertsanding i have an backward s curve … rotating my torso right and then shifting it left makes me straight .. maybe you can help to share this information.. pri(postural Restoration Institute) has giving me my life back… there is a teeth and foot component that is dire to correct before any stretching Wil be effective …

  34. i have heard that there is no point in practising excercises for scoliosis when you stop growing. What is the point of these ones?

    • Hi Monika,

      If you have mild scoliosis that is not structural, then there is a good chance you can influence the position of your spine.

      At very least, it will help prevent the scoliosis from getting worse with time.


  35. Hi Mark,

    I’m getting myself in a muddle about which exercises are best for me, and more importantly which side I should be doing them on. I had a spine x-ray which confirmed scoliosis in the lumbar spine and some curvature in the thoracic spine but less than in the lumbar. My confusion is because my x-ray results say that there is curvature of upper lumbar spine with convexity towards the right side and lower lumbar spine with convexity towards the left side. I think my pelvis also rotates to the left. When I run I get tightness in my left ITB and knee and tightness/injury in my right calf (and sometime higher up in the right glute). My right leg feels a little shorter than the left as a result. Where would you recommend I start?

    • Hi there, this seems like such good advice but it also seems a bit overwhelming- I’m beginning to understand that my bad posture has basically
      Created the conditions for this functional scoliosis and that I need to correct both, problem is I don’t really know how to program this, any suggestions? I’d like to start strength training too as I have very low muscle mass.

    • Hey Andrew,

      You can start your strength training, but I would still prioritize these exercises for your scoliosis.

      I wouldn’t go heavy. Try to maintain a neutral spine as much as possible. (without making other areas of your posture going out)


  36. Hi Mark. I apologize for the second question. My son has just started with a biomechanical trainer. He evaluated my son and designed a program to correct the imbalances and scoliosis. It is very specific with stretches and then strengthening. He has been doing the stretches every day and feels looser but the pain below the tight back rib seems to be more painful. Is it possible to experience more pain as your body moves towards alignment. Thanks again for making your wisdom and experience available to everyone. Pam

    • Hello Pamela,

      It is possible to have a bit more pain/discomfort as muscles that aren’t used to being recruited, are suddenly being used.

      But at the same time, just need to be careful that your son is not compensating with the area that is now hurting through the exercises the trainer gave him.


    • Thank you for such a quick response Mark. That does sound like what could be happening but, what would be your suggestion for preventing this from happening. Pam

  37. Hi Mark. Thank you so much for sharing your expertise. My son is 22 and hurt himself in a deadlift almost 2 years ago. He has had tons of bad treatment. He has a functional scoliosis and forward head posture. Can you recommend someone in the Miami or Orlando area. My son I bbn in the most pain sitting making classes very difficult for him. Thanks, Pam

  38. Hi Mark, I have 20-degree thoracolumbar scoliosis with the concavity on the right side. I’ve always swum and I don’t feel pain unless I’m doing something with my back tilted forward (like moping the floor) or if I’m carrying weights in front of me (like a big box).

    I’ve also always stretched before swimming, but I don’t do any particular stretches for scoliosis or with a preference for one side. Should I add the (Leg drop/Arm reach) and (Side Tilt) to my stretch routine just to one side or is there a problem if I do both sides?

    Thank you very much!

    • Hey Artur,

      You can do both sides as they are probably both have a degree of tightness.

      I would suggest to spend just a little bit more time on your tighter side.


    • 23rd . Would like to get greater help with my issue. A complete mess in my opinion. Hoping to see if you can work with me and solving my problem that been having for 2+ years. Only 24. I am willing to travel. Please let me know thanks.

  39. hey mark ,
    Thank you so much for these detailed explanation for scoliosis
    I am having my presentation next week and this will definitely save me.
    I also want your help if you help me giving some excerise protocol for my case
    she is 9 year old with spina bifida and scoliosis.
    she has very much weakness in lower limb.
    plz help me with this.

  40. Hi Mark, I have all right-sided pain primarily in si and low back (QL) area but often extending all the way up to right shoulder. X Ray shows top of pelvis is higher on my left side by 14 mm, yet my right leg appears shorter. Hip height is 10 mm higher on left. Also I have a right shoulder drop. Does a left hip hike coupled with what appears as a shorter right leg lead you to suspect a structural component to this discrepancy? The practioner I’m currently seeing sold me orthotics with a lift for right leg and not only are they uncomfotable, they seem like a bandaid that’s only going to make my posture worse. Many thanks for your work and website !

    • Hi Matt,

      Sounds like you are leaning more towards your left side? (ie. your pelvis sits more towards the left of your feet)

      This may explain your presentation.


  41. hi mark
    Thanks a lot for all the information you posted here. no physiotherapist educated me like this.
    i have multiple problem which are sciatica, rotated pelvic, lateral pelvic tilt and scoliosis.
    i want to get better soon but as you said it depends on my body.
    do you thing its better to start with pelvic tilt and rotated pelvic first

    • Hi Najah!

      If you have Sciatica, I would probably do specific exercises for that first.

      Once your nerve is less irritable, you can start to address your lateral pelvic tilt if you feel that it is contributing to your issues.


  42. Hi mark, hats off for these detailed,informative posts about posture corrections.
    I have a query though I seem to have pelvic tilt, posterior pelvic tilt, uneven shoulders flat feet, the head tilt.
    I’m not sure which problem do I address initially
    and also successively
    Could you help me out?

    • Hi Adolf,

      This is where things can a little bit tricky.

      Having multiple areas to address can be overwhelming.

      The only wrong way to start is to not start at all. Pick one area and see how far you can take it.

      With your combination of postural deviations, you can start off with a lateral pelvic tilt as this may be the key area that is causing your scoliosis, uneven shoulders and head tilt.


  43. Hey Mark
    Another awesome post your work here is one of a kind I only wish we could clone you and other therapists were half as knowledgeable as you
    Just a quick one on the leg length
    If it’s functional what amount of difference would u suggest before adding a lift ? Mine is around a 1cm when doing the measurements you suggested it’s only on the same side as my lateral tilt


    • Hi Romana,

      If your leg is Functionally short, then there should be no need for a heel lift. This is because once you balance out your muscles, there should be no difference in your leg length.

      If your legs are structurally unequal, then you might need a heel lift. I usually suggest to see how far the exercises will take you before considering a heel lift.

      Anything more than 20mm is quite a lot and may require it.


      PS. thank you for being the FIRST to comment on this page. I appreciate it :)

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