If you have scoliosis and you stretch all day without permanent relief, it might not be how much you’re stretching – but more so how you’re doing the stretches. Today, I’m sharing the most effective stretches to use if you have scoliosis to reduce pain without forcing any uncomfortable movements for your curve. Learn how stretching with scoliosis can be easy and pain-free.

The Biggest Issue when Stretching with Scoliosis

One of the biggest issues I see with people who are trying to stretch for scoliosis is that they’re using stretches that involve twisting, rotating, and bending. A stretch that will work much better is an elongation stretch.

This can be as simple as standing or sitting near a wall and reaching upward. Instead of forcing your spine in one way or the other, think about lengthening the spine like you’re trying to separate each vertebrae as you reach up the wall. Think about gently lifting through the top of your head to make space between your shoulders and hips. Try not to shrug your shoulders with this motion.

This type of elongation stretch helps your body find a neutral alignment while taking pressure off compressed areas of the spine.

Stretches Outside of the Spine

Sometimes when we receive treatment for scoliosis, it’s focused on only the spine. But there are other areas of the body that might be contributing to tension on the spine. Here are some places to stretch to relieve pain in the spine:

• Hamstrings

• Hip rotation

• Glutes

• Piriformis (note if one side is tighter than the other)

• Shoulders

• Pecs

As you work on flexibility, especially of the shoulders and hips, be sure to work on strengthening those areas as well.

Are My Stretches Safe for Scoliosis?

Maybe you love to do yoga, or enjoy stretches with a lot of twisting and bending. You might wonder: are these stretches safe for your spine?

Generally, yes. You can incorporate these motions in a way that’s gentle and sensitive to your curve. You just need to not go to the end ranges of motion for your spine.

Instead, consider rotating to 50% of your full range. This can help to reduce the amount of torque you’re putting through the spine, so you can achieve your mobility goal without overstressing your ligaments and joints.

Tips for Stretching with Scoliosis

Remember with scoliosis that small movements can be more effective than big, global stretches of an area. Sometimes you need to gently move the body before you can move into more aggressive motions.

Your goals should be about consistency, mindfulness, and incorporating your breath – not about how far you can stretch.

Focus on stretches that calm the body and elongate the spine without adding force or tension. Then, you can build from there.

Get Scoliosis Strong

If you have scoliosis or spinal fusion, you’ve likely been told to “just stretch more” to relieve tightness and discomfort. But not all stretches are helpful – and some can even make things worse.

If you’re not sure where to stretch or how to get started, our Stretching with Scoliosis Course has an entire library of tests you can perform on yourself to determine which areas need strengthening and attention. Check out the course to learn the right way to stretch with scoliosis.