Diana Chaloux At-Home Workout Program To Relieve Scoliosis In Adults

A famous fitness model suffered from scoliosis since she was a little child, and her spinal curve put her in a serious disadvantage. So, she started to build her muscles strength to support the spine, which makes the perfect treatment in treating adult scoliosis.

This way, she succeeded in correcting and balancing her posture. Even if these core muscles strengthening exercises won’t reduce the size of the curve in adult scoliosis, but it’s the key to prevent scoliosis’s progression.

Doing these exercises will reduce back pain, given by this condition. So, follow Diana Chaloux core muscle strength exercises for scoliosis.

1. Spider

Image Credits: Spider

Stand facing the wall with your feet together. Lean forward and place your hands on the wall at chest height. Tighten your abs and slowly walk your fingers up the wall. As you extend your arms over your head, come up on your tiptoes. Once your arms are fully extended, with a straight line from hands to hells, walk your fingers back down. Repeat, keeping abs and lower back muscles engaged.

2. Pelvic tilts

Image Credits: Pelvic tilts

Lie face-up on the floor with knees bent, feet flat and arms at your sides. Tighten your belly and buttocks to slowly curl your pelvic bone inward, feeling your lower back flatten out against the floor. Hold for five seconds, breathing normally, before releasing. Repeat.

3. Cat-Camel

Image Credits: Cat-camel

Get on your hands and knees, with your abs tight and head straight. Take a deep breath in and lift your lower rib cage, rounding out your back and relaxing your neck. Breathe out, lowering your chest toward the floor and looking slightly upward. Return to the beginning position, with your abs tight, and repeat.

4. Crunches

Image Credits: Crunches

Lie with the small of your back on a stability ball and your feet on the floor. Place your fingertips behind your head, keeping your elbows wide. Sit up, making sure your abdominal muscles are engaged, then lie back.

5. Back extensions

Image Credits: Back extensions

Lie with your stomach and quads on a stability ball and your feet braced against the wall. Place your fingertips behind your ears. Lower your torso into the ball, then lift up (as if performing reverse crunches).

6. Leg and arm extension

Image Credits: Leg and arm extension

Lie across the stability ball on your belly and place your hands and toes on the floor about shoulder-width apart. Contract your abs and lower back muscles while you steadily raise your right arm and left leg until parallel to the floor. Slowly lower and repeat on the other side.

7. Squats

Image Credits: Squats

Stand on a BOSU Balance Trainer and find your balance. Extend your arms in front of you and sit back and down like you’re easing into an imaginary chair. Lower until your thighs are parallel to the floor, with your knees over your ankles. Keep your body tight and push through your heels to return to the starting position.

8. Superman

Image Credits: Superman

Lie on your stomach with your arms extended in front of you, palms down. Lift both feet and arms. Hold, then release.

9. Foam roller balancing

Image Credits: Foam roller balancing

Lie longwise on a foam roller with your tail on one end, head on the other and feet about hip-width apart. Lift one knee so your calf is parallel to the floor while lifting the opposite arm so straight up so your fingers are pointing at the ceiling. Return to the starting position and repeat on the other side.

Image Credits: Stylecraze

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