3 Scoliosis Stretches to Add to Your Morning Routine

Google “morning routine” and you’ll find countless blog posts and influencer videos ready to tell you exactly how to start your day. And there’s a lot of entertaining content out there! But a 27-step moisturizing routine or a $10 latte isn’t going to help your scoliosis symptoms. What will? Stretching.

It might sound like an overly simplified solution. But the truth is that stretching is powerful — there’s a reason it’s recommended to everyone, from little kids to older people who aren’t very mobile.

Stretching is extremely beneficial for your overall health, and it can significantly reduce chronic pain and other scoliosis symptoms. Even a few minutes each day can have a big impact in the long run!

Why stretching is important if you have scoliosis

There are many benefits to stretching, especially if you have scoliosis. The right stretching routine can help you elongate your spine and make it easier for your muscles, tendons, and ligaments to support your curve.

Stretching can improve your mobility and reduce chronic scoliosis pain. It helps loosen up muscles that are overly tight due to your curve. And it can help you improve your alignment, which can slow down curve progression and decrease discomfort, especially at the end of a long day.

Stretches to avoid if you have scoliosis

With scoliosis or spinal fusion, you shouldn't do any stretches that require you to bend or twist your back. These can exacerbate your scoliosis curve and cause pain. 

Can you side-bend if you have scoliosis? The answer depends on the exact nature of your curve, but it’s best to be cautious. Side stretches can enhance your curve, which is not something you want. 

Bending forward is also something you might want to avoid because it tends to make you lean into your curve. If you want to stretch your hamstrings, the supine stretch described below is a better option.

What about backbend stretches (e.g., full wheel pose in yoga)? Skip these types of stretches if you have scoliosis or spinal fusion. They’re usually uncomfortable and don’t really offer any benefits.  Likewise, it’s not recommended to stretch backward over a foam roller or yoga wheel.

Remember, everyone's experience with scoliosis is different. It’s best to listen to your body and avoid anything that doesn’t feel right to you.

3 simple scoliosis stretches

Now that you know what not to do, let’s talk about the right scoliosis stretches. These three stretches are easy to learn and designed to help elongate your spine, de-rotate your pelvis, and improve your alignment. And they only take a few minutes — perfect for your morning routine!

Standing Reach

This stretch helps elongate your spine and doesn’t require any special equipment. All you need is a wall!

• Start by facing the wall. 

• Reach your hands up the wall.

• As you inhale, reach your fingertips farther up the wall. 

• Try to maintain that length in your spine as you exhale.

Focus on lengthening your spine instead of shrugging your shoulders to reach higher. Watch the demo here.

Supine Hamstring Stretch

This stretch helps release tight hamstring muscles and counteract the rotation of the pelvis caused by your spinal curve. It’s a good alternative to a standing hamstring stretch that requires you to bend forward. A yoga or stretch strap makes this move a little easier, or you can use a rolled-up towel instead.

• Lie on your back with both knees bent and your feet flat on the floor. 

• Keep your left leg there, and straighten your right leg, bringing your foot over the hip.

• Loop the strap around the ball of your foot and keep a small bend in the knee. 

• Hold on to the strap and let the weight of your arms gently encourage the foot to flex, stretching the hamstring.

• Hold the stretch for 30 seconds.

• OPTIONAL: For a more intense stretch, you can straighten your left leg (keeping it on the floor).

• OPTIONAL: To make this an active stretch, alternately bend and straighten your right leg for about 5 seconds at a time.

Switch legs and stretch your left hamstring the same way. The video demo is here.

Hip External Rotation Stretch (Figure 4)

This is another stretch that will help de-rotate your pelvis. It also provides a nice stretching sensation to the outside of the hip

• Start by lying on your back with your knees bent and feet on the floor. 

• Cross your right leg over the left so the ankle is resting above the knee. 

• Then, reach your hands toward the left thigh and gently pull it toward your torso until you feel a stretch in the back of your right hip. 

• Hold the stretch for 30 seconds.

Make sure to do both sides! Here's the demo video.

Learn how to stretch in the most effective way!

Stretching is an excellent way to improve your overall health and reduce pain and other scoliosis symptoms. Elongating your spine can improve your alignment and help your body maintain a better spinal position. Choose stretches that won’t exaggerate your curve or cause discomfort, and always listen to your body.

If you want to learn more about stretching to manage your scoliosis symptoms, check out our Stretching with Scoliosis Course! This online self-paced course gives you all the information and tools you need to develop a safe, effective, and sustainable daily stretching habit. The course covers everything from muscle mechanics and breathing to spinal elongation and upper- and lower-body elongation. 

If you have scoliosis, spinal fusion, or hypermobility, this course is perfect for you. And it’s just $69! Get the Stretching with Scoliosis course now!