Swimming With Scoliosis: What to Know

The sun is out, the pools are open, and it’s the perfect chance to enjoy a little extra time outside. And if you really want to take advantage of the summer weather, spend some time in the pool!

There are plenty of outdoor activities you can do safely, even if you have scoliosis. But swimming is one of the best options because it’s gentle on your joints and provides a great cardiovascular workout. Plus, who doesn’t love the feeling of cooling off in the water on a hot summer day?

Summer strength training at the pool

Water offers many benefits when it comes to exercising, especially when you have a physical condition like scoliosis. Because your body is buoyant in water, you feel certain positions and exercises differently. Plus, being in a pool or lake can help you avoid overheating on hot summer days!

So let’s talk about some of the scoliosis exercises you can do in the pool.

Postural correction and core activation

You don’t even have to be actively swimming to get benefits from being in the water. A great place to start is by doing postural correction work just standing in a pool, lake, or even the ocean!

Postural alignment correction is often simpler in the water. Wearing a swimsuit can allow you to sense all the parts of your body without the distraction of loose clothing. And it’s often easier to make sure your weight is evenly distributed when you’re standing in water compared to being on land.

When you’re working on your posture, remember to engage your core muscles to hold that correct alignment. It’s easy to forget about activating your core when you’re just relaxing in the water or enjoying leisure activities. But actively engaging your core will help support your spine properly and build that muscle memory to maintain good alignment all the time.

Floating

Another great option is to float! This is a very effective relaxation technique, and it’s a great way to feel more comfortable in water regardless of your swimming ability. Floating also allows you to experience your body in a different way, which helps with self-awareness no matter what type of curve you have.

The easiest way to float on your back is simply to relax your entire body as much as possible. Think about pushing your belly button out of the water and relaxing your head back to look up at the sky. If you aren’t super comfortable floating, you can make it easier by placing a pool noodle under your hips.

You can also float face down in the water. It might sound a little strange, but it’s a good way to practice breathing regulation and relaxation. Just like floating on your back, make sure your body is relaxed and your arms and legs are spread out wide.

Streamlining

If you want to be more active in the water, work on streamlining! Sometimes known as the fifth swimming “stroke,” streamlining means gliding through the water with your body parallel to the bottom of the pool. Practicing will allow you to get better at gliding forward without wiggling or drifting sideways.

The streamlining position is fairly simple. Think about making a straight line with your body. Engage your core, and stretch your hands overhead so your arms are squeezing your ears. This helps your head to relax. Then, just push off and glide! A fun way to practice is to have a friend hold a hula hoop in the water. See if you can glide through it without any part of your body touching!

Kicking

You can build muscle and endurance by practicing your swimming kicks. The best way to do this is to use a pool noodle or kickboard. Hold it in front of you with your arms outstretched and your head relaxed in the water. Then, engage your core and make small kicks. Don’t be tempted to go for bigger kicks! Instead, focus on starting the motion from your hips and glutes and using your core to stabilize your curve.

Want more support to build strength safely?

As you can see, there are plenty of ways to exercise safely while enjoying time in the water. You can also keep up your strength training, stretching, and walking routine throughout the summer.

If you want more personalized information about how to exercise and build strength to support your unique curve, our team is here to help! We have several different 1:1 and group coaching programs, along with self-paced courses. If you’d like to discuss all the options and figure out which one is right for you, schedule a free discovery call!