How To Fix Scoliosis: Best Exercises To Straighten Spine

This blog post will go through the best Scoliosis exercises to straighten the spine!


What is Scoliosis?

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

(Additionally – there is influence from the position of the rib cage and rotation of the spine.)

Characteristics of Scoliosis

how to fix 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

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 for Scoliosis

Instructions:

  • 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.)

Results:

Structural Scoliosis: Nil change to alignment.

Functional Scoliosis: Partial or full correction of alignment.

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

What are the causes of Scoliosis?

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
  • Asymmetrical sitting posture
  • Always carrying bag on one side
  • Favoring one side 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 effortlessly 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!)


scoliosis xray

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.

RESULTS:

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

Note:

** 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!)

** For angles >40 degrees, surgical interventions may need to be considered.


Exercises for Scoliosis

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.


Please note:

  • The following Scoliosis exercises serve as a starting point when addressing the curvature of your spine.
  • 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.)
  • For best results for your specific presentation – perform these exercises in conjunction with Physical Therapy.

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: 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

rotated pelvis

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

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


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

Scoliosis Exercises:

Table of contents:

  1. Releases
  2. Stretches
  3. Strengthening
  4. Corrections
  5. Progressions
  6. Asymmetrical position
  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:

  • Erector Spinae
  • Intercostal
  • Upper Latissimus Dorsi
  • Serratus Posterior Inferior
  • Serratus Anterior

Lumbar region:

  • Erector Spinae
  • Quadratus Lumborum
  • Psoas
  • Obliques
  • Thoracolumbar fascia

a) Ball releases

releases for scoliosis

Instructions:

  • 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

intercostal releases

Instructions:

  • 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. Scoliosis 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) Side stretch on floor

(Area targeted: Side of rib cage, Side of thoracic spine)

scoliosis exercises

Instructions:

  • 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 the rib cage and thoracic spine.
  • 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)

stretch for thoracic scoliosis

Instructions:

  • 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 

stretch for lumbar scoliosis

Instructions:

  • Start with your feet wide apart with your left foot turned out to the side.
  • With arms outstretched, start to bend all the way to your left side.
  • Aim to reach your upper arm as far to the left as possible.
  • Keep your body in line with your left leg.
    • Do not rotate your body.
  • Keep your legs fairly straight.

For more stretches like this: Quadratus Lumborum Stretches.


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.

Instructions:

  • 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 exercises for Scoliosis

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:

Translations

strengthening exercise for scoliosis

Instructions:

  • 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

strengthening scoliosis exercises

  • 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 first.

Instructions:

  • 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. Core Exercises for Scoliosis

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. Corrections with limb movements

a) Single arm lift

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

b) Single leg lift

single leg balance

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

c) Sit to stand

sit to stand squat

From a sitting position, stand up right. Repeat.

d) Hinge

Instructions:

  • 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

core exercises for scoliosis

Instructions:

  • Assume the point kneel position.
  • Perform your best possible correction to straighten your spine.
  • Engage your core by drawing your stomach in wards.
  • Proceed to lift up your opposite arm and leg without loosing your correction.
  • Alternate sides.
  • Repeat 10 times.

2. Challenge with Spinal movement

a) Torso rotation

Instructions:

  • 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

Instructions:

  • 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) How should you sleep with Scoliosis?

Habitual side sleeping on the same side every night may encourage your Scoliosis.

Solution: If you must sleep on your side, make sure to support your body with pillows as to maintain a straight spine. (see below)

How should you sleep with Scoliosis

(See post: Best sleeping posture)

Generally speaking – you will want to sleep on your side with the concavity (Primary curve) on the low side.

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 be even more effective.


1. Thoracic Kyphosis

thoracic kyphosis

 Check out this post: Exercises for Hunched back posture.

2. Flat back posture

flat back posture

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

3. Hyperlordosis

lumbar hyperlordosis

 Check out this post: How to fix Lumbar Hyperlordosis.

8. Any questions?

1. How long will it take to fix Scoliosis without surgery?

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.

Generally speaking – they are most effective during times of growth (Teenager years) but can still be worn to help fix Scoliosis in adults.

4. Does everyone have it?

It is important to note that almost EVERYONE has some degree of Scoliosis (Ranging from mild, moderate to severe).

Its presence of Scoliosis is not always problematic in the short term.

5. Do I need Scoliosis Surgery?

If you have:

  • Severe Scoliosis (Cobb’s angle >40 degrees)
  • Have persisted with the exercises for >12 months with nil improvement at all
  • Participated in a strengthening program focused on improving function and still present with significant symptoms directly related to Scoliosis

… then it might be an idea to talk with a Specialist to see what options are available to you.


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!

144 thoughts on “How To Fix Scoliosis: Best Exercises To Straighten Spine”

      • Mark,
        Could you captain me through my posterial rehab? Im having such a hard time finding anyone that can help.
        Rotated pelvis, twisted spine, andscoliosis, all self inflicted from 35 years of martial arts, and baseball.
        I am certain i can get through this through exercise.

        I am willing to travel and/or meet virtually. This is top priority for me and my family.
        Best,
        Michael

        Reply
        • Hi Mike,

          Try to start with just one aspect of your posture. Out of the ones you have mentioned, I would generally go with the spine first.

          The next question would be to address the rotation or the side bending first. You can start with either, but I would go with the rotation in the spine.

          You might find that if you fix the spine, you can improve the pelvis rotation. (Keep in mind – for some people, you might actually benefit more from addressing the pelvis first)

          Mark

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

      Thanks,

      Danilo

      Reply
    • 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?

      Thanks,

      Danilo

      Reply
    • 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.

      Danilo

      Reply
  1. 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

    Reply
    • 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.

      Mark

      Reply
    • 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!

      Reply
  2. 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?

    Reply
    • 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.

      Mark

      Reply
  3. 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

    Reply
  4. 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

    Reply
    • 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.

      Reply
  5. 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 stretch..do 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.

    Reply
    • 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!

      Mark

      Reply
  6. 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.

    Reply
  7. 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

    Reply
    • 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.

      Mark

      Reply
  8. 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

    Reply
  9. 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.

    Reply
  10. 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

    Reply
  11. 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!

    Reply
  12. 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?

    Reply

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