Yoga can correct your scoliosis
Scoliosis problems can cause back pain and cause other health problems, such as shallow breathing, sciatica, headaches, and insomnia.
In addition to medical treatments, yoga is a great way to help you alleviate these symptoms.
About Scoliosis Scoliosis often occurs during puberty, and then develops rapidly. It becomes more severe in adulthood. It increases by 1 degree every year. Pregnant women become more severe. The condition becomes worse.Over time, both genetic and endocrine or physiological problems can cause scoliosis.
The disease is more likely to occur in girls than in boys, with a ratio of about 8: 1.
The crux of the problem is that after many children were included in the question for the first time, doctors could not predict whether bending would continue to develop beyond 30 degrees, because bones have not yet developed and it is difficult to adopt a very effective treatment.
In scoliosis, the spine bends vertically, and may be S-shaped or C-shaped (usually bent upwards to the right and downwards to the left), and the spine is sometimes twisted, which can cause the ribs to shift forward.Rear.
If the spine is bent to the right, the right rib will move backwards to form a sphere, while the ribs will move forward to form a hole and become a depression.
When this happens, the right rib bones stretch, the intercostal muscles are overstretched, and the right intercostal muscles are squeezed.
This distortion occurs in the body of a minor, which can produce a domino effect, which makes the body worse and worse. The side is in an abnormal shape and twists the scapula more than the other side, or it may exceed the other side. The waist is unbalanced and the head is often facingTilt tilt or protrude forward, rather than in the center of the pelvis, all these imbalances will cause a series of pain and weaken the body.
Headaches often occur due to head and shoulder imbalances, and tilted waists can cause lower back pain and sciatica.
Scoliosis causes abrasion of the spine joints in the depression, leading to degeneration or protrusion of the disc.
The depression is painful and insomnia, and the heart and lung system often appear abnormal.
How to judge scoliosis There are two forms of scoliosis: structural and functional (also called non-structural).
In structural scoliosis, the vertebrae form a curved curve; in functional scoliosis, the spine structure is normal, and the curve appears to be caused by other reasons of the body.
For example: the body has long legs and short legs.
Compared with structural scoliosis, functional scoliosis is rarely noticed, because bending and rotation are not serious. In many cases, it can return to normal. Normally, the body adjusts itself, but functional curvature does not recover well.It may develop into structural bending.
A simple method can be used to determine if you have a structural or functional scoliosis: align it forward and observe his spine. If the scoliosis disappears, it means functional scoliosis, if the curve remains, And the rotation is more obvious, it is a structural side curve.
For juvenile scoliosis, surgeons usually use X-rays. It is recommended that people who have more than 20 degrees of scoliosis use a surrounding splint to fix it. If it is 45 degrees or higher, doctors usually recommend surgery.
Using yoga to correct scoliosis yoga exercises can increase lung capacity, reduce pain, correct posture, and prevent further deterioration of the spine.
The power of breathing begins with some simple breathing exercises.
For different forms of scoliosis, breathing patterns are different.
For example, a person with a right curve of the chest vertebra and a curve of the lumbar vertebra may, in the first exercise, find that they cannot breathe gas into the tilt of the rear tail when breathing, because the ribs and intercostal muscles here are tense.
The gas can be released intentionally to keep the ribs open.
But after each month of exercise, there is a huge change in lung capacity, and these changes are due to the relaxation of tense ribs and intercostal muscles.
At the same time, the practitioner will begin to feel that the spine is returning to the center.
Once you understand where your mind is going and where it is correct, you can post your breath directly to those areas that are accurately and fully utilized during asana practice.
Next time you try this simple exercise; extend, inhale, lift your head over your arms, take a deep breath again, and pay attention to where the breath is full and where is it tense?
What’s the difference between left and right?
What’s different before and after?
Up and down the lungs?
Keep breathing, contract both sides of your body, and straighten your waist.
Exhale, lower your arms from both sides, but keep the length of your waist, lift your chest, repeat it many times, and place your consciousness on the area where the breath flows.
Find the body’s midline (vertical line): The next step is to practice the body in a vertical line from head to toe. To do this, it requires a strong body sensitivity.
Practicing a simple slender-mountain style can help you discover a more symmetrical body structure. If you lean heavily in the opposite direction, you should try to distribute the weight evenly on your feet and let others observe whether your hipsOr the shoulders are unbalanced. Finally, adjust your head directly above the pelvis.
Don’t worry, if you still feel that your body is bent after these adjustments, just readjust it until you feel on a vertical line.
When you realize that by distributing the bones in rows, the muscles and connecting tissues around the bones can relax rather than being overstressed or overloaded, your body becomes more relaxed.
Remember, in every position you do, the goal is not to place some vertebral columns completely straight, but to work hard to find that somewhere in the body is becoming relaxed and flexible.
Reduce, strengthen, reverse rotation In addition to discovering the normal structure of the body through appropriate styles, you need to practice some yoga postures to maintain your normal posture in daily life.A good set of exercises to balance scoliosis should include spine tilt exercises. These positions can stretch tight muscles, strengthen muscles in weak areas, and help eliminate abnormal spine and rib cavity rotation.
The lower dog type is a good spine compression type.
Imagine a slender body like a dog.
If your hamstrings are too tight, you can replace them with a puppy.
The next step is to build strength.
Especially young students, because their bodies are in the period of growth and development, and their joints are very flexible. The spiny worm and its variants can strengthen the strength of the upper hip muscles, protect the spine, and prevent further development of lateral curvature.
Women who have amenorrhea also need to strengthen their muscles.
In addition to the top exercise, you must continue to practice the best posture to strengthen your feet. Try to add the triangle style, strengthen the side slope style, the first soldier and the second soldier.
The first type of treatment of the soldier has two aspects, one is to strengthen the back end strength, and the other is to contract the waist muscles.
When you raise your arm above your head, with the coccyx facing the floor, imagine lifting the main shaft to slender lumbar muscles.
Because scoliosis causes the spine to rotate, doing simple rotations, such as a chair, is a very effective action.
Keep in mind that your spine is asymmetric, so it must feel different when you do it twice.
Puppy kneel on the mat, slowly move your hands forward, bend your toes sharply, exhale, move backwards (heel direction), keep your arms tilted, do not let your elbows touch the floor, put your forehead on the floor orOn a blanket, relax and keep the sagging slightly curved. Feel the spine extending. Turn your arms downwards with your hands. At this time, keep your feet strong toward the heels. Inhale and feel the gas entering your hips. Feel the narrowness of the spine again.
Tip: If you have a right elbow of the thoracic vertebra or a right elbow of the thoracic or lumbar spine or a bilateral bend (thoracic right lumbar curve), move your arm to the right (that is, to the front protruding), keep the arm and shoulder width and letFully pressurize the arm.
Inhale, release the gas to the residual chest cavity, increase rib muscles, and increase rib spacing.
Go back slowly.
If you have an elbow at the front of the lumbar vertebrae, keep your arms straight forward, pay attention to the action of stretching your hips backwards, and shrink the compressed area, that is, the right side of the waist.
If the thoracic spine is bent to the left, move your hand to the right.
Triangular contraction (right side), with your feet parallel to each other, about the width of your shoulders, your left foot slightly turned towards the center of your body, your right leg 90 degrees to the right, your feet fixed on a line, lift your arms to the same height as your shoulders, and tightenThigh muscles, straighten your legs, but don’t lock your knees.
Inhale and exhale, bend your upper body to the right, place your right hand on your right calf tibia, and your left arm up.
Tip: If you have a lumbar arched elbow or bilateral bend, tilt it to the waist away from the hip joint, that is, extend upward to the far side, and your feet must be fixed so that they are placed on the waist and contraction side.
If you have a thoracic spine or a thoracolumbar spine, you can lean towards an imaginary chair.
Place your right hand on the fractured leg and your left hand on the sacrum.
Inhale, move the right scapula toward the midline of the body, open the chest, breathe, rotate the right thoracic cavity forward, and keep the right scapula backward. This exercise can eliminate the rotation of the right thoracic cavity and reduce the replacement of the right side.
Then point the palm of your left hand forward to the ceiling, keep your eyes fixed on the front, and after holding a breath, slowly return to the starting position.
Repeat on the other side.
Triangular sieve (vertical) tip: If you have the right elbow of the thoracic spine or the right curve of the thoracolumbar vertebra, take a folding chair and place it about one arm away from your left foot. Reduce it and place your left hand on the back of the chair.Extend the spine up and down to the waist, put your right hand on the right rib and press down to help the spine to return to the center position. You can also place your right hand on the waist and feel the breath, or put your right arm up and your palm forward.
If you have an elbow or bilateral bend at the front of the lumbar vertebra, there will be a backward displacement at the lower back.
To adjust this constant, you need to rotate the lower area of the left waist and back clockwise, the outside of the right foot is fixed on the floor, and the area under the vertebra is inserted vertically below it.
Skeleton Worm and its variation This posture strengthens the rhomboid muscle (a muscle in the middle of the back) and the lower part of the trapezius muscle, which have become weak due to scoliosis.
Put a blanket or (pillow) on a yoga mat, prone, with your arms tilted forward and shoulder width.
Inhale, lift your left arm and right leg, lift your head upwards, keep your hands and feet at the same height, hold the palm of your left hand inward, press down with your right hand to help support your body, breathe naturally, and keep 5?
Exhale, slowly return, touch your forehead to the ground, breathe evenly several times, and relax your body.
When repeating the other side, if this side is weaker than the opposite side, increase the holding time.
Lie on the mat on your side. Lie on your side. The mat is supported on a protruding area (may be ribs or waist).
If you are flexing on both sides, you can practice targeting the higher bends first.
Keep your legs straight or bend your knees when you hold your hands above your head, feel the compressed ribs and waist shrink and open, and breathe air into the open new space.
For a person with a double curve, do both directions, keep the posture for 5 minutes, then slowly get up to recover.
Rotating the right side of the chair is very useful for those who have coaxial scoliosis.
Sit on your side, with your right body facing the back of your chair, and place your right hand on the back of your chair, keeping your legs and waist still.
Inhale, fracture the spine, exhale, force your right arm, turn your body to the right back, and turn from the belly button, followed by the ribs and head. When twisting, you should squeeze the lower edge of the scapula inward andApply force in the center of the spine.
If you have a right curve of the thoracic vertebra or a right curve of the thoracolumbar spine, use your right hand to rotate the left waist forward.
For a person with a right thoracic vertebra, use the right hand to force the back of the chair to make the right scapula backward, open the right thorax, and move the right rib to the center of the spine of the body.
In essence, the breath enters the rib cage of the body, expands the length of the body, maintains 5 breaths, and then exhales slowly returns.
Spindle rotation on the chair If you insert the right curve of the thoracic vertebra or the right curve or bilateral curve of the thoracolumbar vertebra, the right side of the costal cavity will move backward.
To alleviate this problem, use your left hand to push the right rib cavity forward.
If you have an elbow or bilateral bend at the front of the lumbar vertebra, use your left hand to force the back of the left side and the lumbar vertebra forward to the midline of the body.
Squat flexion Squat flexion can be adjusted humpback (that is, the head is lowered forward, shrugged), humpback is a type of thoracic scoliosis.
Take one of the pillows and lie on the pillow, so that the shoulder blades touch the round pillow and your head touch the floor.
If you feel too strong, you can roll a blanket together instead of a round pillow.
If there is a depression in the middle of the back fracture, a towel can be placed under the depression and the brakes support the back.
Starting from the heels, gradually gradually body, especially the next paragraph, will stretch over the bones over the head, stick to the floor, hold for 5 minutes, let the hip muscles relax, bend your knees when returning, turn your body, support your left hand on the floor and slowly get up.
The position of supine grasping the big toe can incline the lower limb muscles, the lower waist and the buttocks very safely.
This style is particularly beneficial for lumbar vertebrae, right or bilateral thoracolumbar, and the chest is often unbalanced at this time.
Focus on hip joints.
Lie on your back and prepare two straps, one about 25 cm in length, to make a large loop, and a shorter one and a small loop.
Wrap one end of the large endless strap around the sole of your foot.
Bend the right knee near the tibia, at this time the large annulus is close to the thigh root and close to the groin.
Then put a small endless belt on the right leg, reduce the right leg, and hold 5 breaths.
Place the strap on your right hand with your big toe on your back, exhale, and lower your right leg slightly to your side to keep your body fixed on the floor.
If your right body is lifted, your left hand is resting on the ground next to your left hip.
If the right lower extremity is not very high, just keep it like this and keep 5 breaths.
Repeat these two actions on the other side.
Basically, scoliosis and even scoliosis can appear anywhere in the spine, but there is some common form of curvature in scoliosis.
In order to apply yoga more effectively to scoliosis, you need to perform the necessary checks to find out what type of scoliosis you belong to.
1.Thoracic right curve In this form, the main lateral curve is concentrated in the thoracic region (commonly in the middle and upper part) and convex to the right.
Only a few will bend to the left at the waist (lower hip).
2.The main curve of the lumbar vertebra is the left curve of the lumbar spine, and only the right case of the thoracic spine.
The main curve of the right side of the thoracolumbar spine is the lower part of the thoracic column and the lumbar spine. This is commonly referred to as a “C” curve (looking like the letter “C” from the front and an inverted “C” shape from the back).
The thoracolumbar right lumbar tip curve is mainly bent to the right in the thoracic spine and to the left at the top of the lumbar spine. This is commonly known as “S” -shaped bending (looking like the letter “S” from the front).
I don’t know what the reason is, a lot of side bends are right in the thoracic vertebra and left in the waist, and the side bends in the opposite direction may occur in many parts, even the cervical spine.
Yoga is enough to relieve the pain in the spine, and it allows you to learn to accept your body while the body is changing at the same time.
Every time you start practicing yoga, remind yourself that you are not pursuing perfection, but reaching your best condition.
Yoga allows you to find more balance, both in the spine and in all of life.