Scoliosis Association UK Pilates to Manage Scoliosis at Home · Pilates to Manage Scoliosis at Home...
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© 2020 SAUK. All rights reserved. Helpline: 020 8964 1166 Registered Charity No. 1181463 4 Ivebury Court, 325 Latimer Road London W10 6RA E: [email protected] W: www.sauk.org.uk ScoliosisAssociationUK @ScoliosisUK Scoliosis Association UK Pilates to Manage Scoliosis at Home By Emily Hale, Pilates instructor My journey with Scoliosis started 9 years ago when I was 14 – I was very active, dancing and figure skating 10 hours a week, but had on-going back pain. We tried everything from buying new chairs and mattresses to massage, and then we noticed a curve in my spine. I’m sure this is a familiar story for many others – following lots of GP and consultant appointments, a year later I had my spine fused from T5 to L4. Recovering from my operation was a bit manic alongside my GCSE’s, but I was most keen to get back to being active. And that’s where I discovered Pilates for Scoliosis as a way to get moving and aid my rehab. I was attending once a week and immediately felt the benefits of strengthening core muscles and stretching, giving my body some much needed nurturing. Despite the operation to fuse my spine, I still experience on-going pain that needs a lot of attention to manage. I find it very difficult to sit up at a desk all day and I can sometimes overdo exercise, leaving me really sore for days. After many years of this, I was desperate to understand my body more deeply, and completed my Pilates instructors’ qualification, learning in detail about anatomy and how different exercise can affect the functioning ability of your body - this knowledge has hugely helped with my own recovery. I’ve always felt frustrated with my rods as they prohibit the same range of movement that I had before my operation, so I put a big focus on adapting traditional exercises into a way I can get the same benefits, such as developing no-crunch core workouts. With everyone self-isolating, I know the temptation to veg on the sofa all day, however with my back condition, I know this will cause flare ups, and movement is essential to manage my pain. I’ve included some of my favourite at-home pain management and prevention exercises that work with my fused spine. Pain Prevention through Strength These exercises are great to promote correct posture and alignment, whilst growing muscle through your back and supporting muscles such as abdominals and glutes. Straight Arm Pull-Downs (To improve posture and build back muscle) Using a band, place a knot in the top of the band, place it over a door and shut the door to hold it in place. Stand two steps away from the door, grip the band over your head. Keeping your arm straight, pull the band down to your side, and release back up. Key points: Ensure you are starting with a correct posture; that your ribcage sits evenly over your hips - I’m always off centre to start! Pull shoulder blades together whilst performing this move to keep them flat to your back. Shoulder Blade Squeezes (To promote good posture)
Transcript of Scoliosis Association UK Pilates to Manage Scoliosis at Home · Pilates to Manage Scoliosis at Home...
© 2020 SAUK. All rights reserved. Helpline: 020 8964 1166Registered Charity No. 1181463
4 Ivebury Court, 325 Latimer RoadLondon W10 6RAE: [email protected]: www.sauk.org.uk ScoliosisAssociationUK @ScoliosisUK
Scoliosis Association UK
Pilates to Manage Scoliosis at HomeBy Emily Hale, Pilates instructor
My journey with Scoliosis started 9 years ago when I was 14 – I was very active, dancing and figure skating 10 hours a week, but had on-going back pain. We tried everything from buying new chairs and mattresses to massage, and then we noticed a curve in my spine. I’m sure this is a familiar story for many others – following lots of GP and consultant appointments, a year later I had my spine fused from T5 to L4.
Recovering from my operation was a bit manic alongside my GCSE’s, but I was most keen to get back to being active. And that’s where I discovered Pilates for Scoliosis as a way to get moving and aid my rehab.
I was attending once a week and immediately felt the benefits of strengthening core muscles and stretching, giving my body some much needed nurturing.
Despite the operation to fuse my spine, I still experience on-going pain that needs a lot of attention to manage. I find it very difficult to sit up at a desk all day and I can sometimes overdo exercise, leaving me really sore for days. After many years of this, I was desperate to understand my body more deeply, and completed my Pilates instructors’ qualification, learning in detail about anatomy and how different exercise can affect the functioning ability of your body - this knowledge has hugely helped with my own recovery.
I’ve always felt frustrated with my rods as they prohibit the same range of movement that I had before my operation, so I put a big focus on adapting traditional exercises into a way I can get the same benefits, such as developing no-crunch core workouts.
With everyone self-isolating, I know the temptation to veg on the sofa all day, however with my back condition, I know this will cause flare ups, and movement is essential to manage my pain. I’ve
included some of my favourite at-home pain management and prevention exercises that work with my fused spine.
Pain Prevention through StrengthThese exercises are great to promote correct posture and alignment, whilst growing muscle through your back and supporting muscles such as abdominals and glutes.
Straight Arm Pull-Downs (To improve posture and build back muscle)
Using a band, place a knot in the top of the band, place it over a door and shut the door to hold it in place. Stand two steps away from the door, grip the band over your head. Keeping your arm straight, pull the band down to your side, and release back up.
Key points: Ensure you are starting with a correct posture; that your ribcage sits evenly over your hips - I’m always off centre to start! Pull shoulder blades together whilst performing this move to keep them flat to your back.
Shoulder Blade Squeezes (To promote good posture)
Scoliosis Association UK
© 2020 SAUK. All rights reserved. Helpline: 020 8964 1166Registered Charity No. 1181463
4 Ivebury Court, 325 Latimer RoadLondon W10 6RAE: [email protected]: www.sauk.org.uk ScoliosisAssociationUK @ScoliosisUK
Supermans (For alignment)
Start in an all-fours position. Start by lengthening one leg behind you towards the back of your mat. Bring the leg back down to the start position and repeat on the second leg. If comfortable, lift the opposite arm at the same time as your leg, stretching towards the front of your mat.
Key points: Keep your hips and shoulders level throughout the exercise and avoid arching your back by bringing your belly button up towards your spine.
Squats (To work your glutes and core)
Stand with your feet hip width apart. Bend your knees and take a squat as if you’re sitting onto a toilet in the dark (sorry!).
Key points: Keep you back straight. Make sure your knees do not roll in and are over your toes at the bottom of your squat.
Dumb Waiters (To promote good posture)
Sit in a comfortable position with a straight back. Keep elbows tucked into your lower ribs and hold your hands out in front of you as if supporting a tray. Maintaining a 45-degree angle at your elbow, rotate your forearms out to the side, and then release back to the front.
Key points: Ensure elbows stay tucked into your side, and that your hands stay level rather than creeping in towards your chest – imagine the tray has your favourite drink on and you don’t want to spill it!
© 2020 SAUK. All rights reserved. Helpline: 020 8964 1166Registered Charity No. 1181463
4 Ivebury Court, 325 Latimer RoadLondon W10 6RAE: [email protected]: www.sauk.org.uk ScoliosisAssociationUK @ScoliosisUK
Shoulder Blade Squeezes (To promote good posture)
Lying front-down on the floor, rest your forehead on the front of a block. Start with arms in a low V by your sides, palms facing down. Lift both arms and rotate away from your body, bringing your palms up towards the ceiling. Squeeze your shoulder blades together and shift them down towards the bottom of your mat. Release and repeat.
Key points: These muscles are very underused and will tire quickly! Really give it your all to get a squeeze in between the shoulder blades.
Pain ManagementWhen I get a flare up, I find the below exercises help to reduce the pain and help me to relax and reset.
Deep Breathing
Place your hands on your rib cage and take a deep breath in. As you inhale, aim to fill up your ribcage and you should feel your hands lifting as your
ribcage expands. As you exhale, push all of the air out and feel your ribcage shrink.
Chalk Circles
Start on your side, head on a block, arms on the floor in front of you and knees bent up towards your chest. With your top arm, draw a circle up, backwards over your head, round behind you and finish this by coming up over your knees. Make sure you follow your hand movements with your head.
Scoliosis Association UKFind this article online at www.sauk.org.uk/scoliosis-information/complementary-therapies
Scoliosis Association UK
© 2020 SAUK. All rights reserved. Helpline: 020 8964 1166Registered Charity No. 1181463
4 Ivebury Court, 325 Latimer RoadLondon W10 6RAE: [email protected]: www.sauk.org.uk ScoliosisAssociationUK @ScoliosisUK
Chest StretchLie on your back, legs wherever comfortable. Open your arms either side of your head into a big W. This will open up your chest, reversing the effects of sitting at a laptop. For extra stretch, place a small ball under your upper back, providing a deeper stretch.
You can find more workout inspiration over on our Instagram @buildbreathepilates, and to book classes taught by Emily, please visit www.buildbreathe.co.uk .
Additional support and adviceContact the Helpline team
020 8964 1166 or [email protected]
Go online
Check out our other articles from specialists and health care proffesionals and personal accounts on our website, at www.sauk.org.uk/scoliosis-information.
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Contact the SAUK office for information about SAUK members, volunteers, and Regional Representatives who may have particular experience of this area.
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