scoliosis, hyperlordodsis, hyperkyphosis

1. CORRECTIVE EXERCISE`S FOR
SCOLIOSIS
HYPER LORDOSIS
HYPER KYPHOSIS
Submitted to submitted by
Dr.PANKAJ MALIK IRAM ANWAR

2. 1.SCOLIOSIS
Scoliosisis a term used to describe any abnormal,sideways
curvature of the spine. Viewed from the back, a typicalspine is
straight. With scoliosis, the spine can curve in one of three
ways:
• The spine can curve to the left, shaped like the letter “C”
• The spine can curve to the right, shaped like a backwards
letter “C”
• The spine has two curves, shaped like the letter “S”
Both extremes affect your abilityto use your back muscles
appropriatelyfor posture and functionalactivities. Therefore, it
is important to attain and maintaina straight spine in order for
your muscles to be used at their full functionallevel. For
practice, the followingexercises will focus on core
strengthening, proprioception,and posture.

3. Scoliosisexercises should be done carefully and performed with
proper technique. Remember, the goal is to promote symmetry
within the spine to regain trunk alignment.
1) Core Strength: Your core muscles includeyour abdominal
muscles, back muscles and muscles aroundthe pelvis. These
muscles are designed to protect the spine by creating a sturdy
rod that limitsexcessive movement in any direction.
2) Proprioception:Proprioceptionis the sense of the body in
space regarding position,motion, and equilibrium.It uses
receptors located in the skin, muscles and jointsto buildthe
internal sense of your body.
3) Posture: Your spine is strong and stable when you practice
healthy posture. But when you stoop or slouch, your muscles
and ligaments struggle to keep your body upright and balanced.
Poor posture can stress or pullmuscles, which may lead to pain.


4. EXECISES
Pelvic Tilts
Lying on back with knees bent and feet flat on the floor. Flatten
back by tighteningstomach muscles and buttocks. Hold for 5
seconds, breathing normally. Repeat 10 times per set. Do 2 sets
per session. Do one sessions per day.
CAT-CAMEL

5. On handsand knees, maintaintight abdominalswith head
straight. Take a deep breath in and lift your lower rib cage,
round your back and relax your neck. As you breathe out, lower
your chest towards the floor, lookingslightly upward. Return to
beginningposition with tight abdominals.Repeat 10 times per
set. Do two sets per session. Do one sessions per day.
▪ Single Leg Balance
(If possible, perform in front of a mirror to help visualize a
straight spine.) With your eyes open, bend one knee up and
balanceon one foot. At first you may use your hands, like
holdingthe back of a chair, table, or the wall. As balancinggets

6. easier, take your hand(s) away and place them out to the side.
Challengeyourself by bringing your arms across your chest.
Close your eyes for an even greater challenge. Repeat five
times per set. Do one sets per session. Do one sessions per day.
2.Hyperlordosis
Hyperlordosis is a term used to describe the excessive
curvature in the lower back. It is also referred to as having a
significantlyarched back.
Causes
▪ Tight lower back muscles
▪ Weak abdominalmuscles

7. Exercises to fix your Hyperlordosis
1). Release the tight muscles
▪ Lower back
Instructions:
• Lie on the floor with you hip and knees bent.
• Place a massage ballon the tight muscles under the lower
back region.
• Relax your body weight on top of the ball.
• Move your body in a circular motion on top of the ball to
target the tight areas.
• Proceed to cover all the muscles for at least 1 minute each.
• Do not hold your breath. Remember to breathe!

8. 2). Stretches
▪ Prayer Pose
Instructions:
• Kneel on the floor.
• Spread and reach your handsas far in front of you as possible.
• Sit back into your hips.
• Aim to feel a stretch in the lower back.
• Take deep breaths in/out
• Do this for 1 minute.
3). Lateral stretch

9. Instructions:
• Stand with your feet shoulder width apart.
• Bend all the way to one side.
• To emphasise the stretch, reach your arm over. (see above)
• Aim to feel a stretch on the side of your body to the lower
back.
• Hold this positionfor 1 minute.
• Alternate sides.
4).Hip flexor stretch

10. Instructions:
• Assume a deep lunge positionas above.
• Tuck your tail bone underneath you.
• Remain up right.
• Make sure you feel the stretch in the front of the hip of the
back leg.
• Hold the stretch for a minimum of 1 minute.
• (If you are particularlytight in this region, I strongly
encourage you to hold the stretch for 2 minutes)
• Repeat at least 3-5 times on each side.

11. 5). Bridge
Instructions:
• Lie down on your back with your knees bent.
• Flatten your lower back to the ground.
• Keep your lower ribs down by engaging yourabdominal
muscles.
• By pushing off with your heels, lift your buttocks off the floor.
• Only lift as high as you can without arching your lower back.
• Hold for 5 seconds
• Repeat 15 times.
3.Kyphosis

12. Kyphosis occurs when there is excessive curvature of the spine,
eventuallycausing a hump-like appearancein the upper back.
Between 20 and 40 percent of elderly adultsexperience
kyphosis. The greatest change in the thoracic curve occurs in
women between the ages of 50 and 70.
Causes and Treatment
Some of the causes of kyphosisinclude:
• degenerative changes
• compression fractures
• muscular weakness
• altered biomechanics
Exercises
1.Mirror Image
For this exercise, simply do the opposite movement of the
posture that you are trying to correct.

13. 1. Stand tall, against a wall if needed.
2. Tuck your chin slightly and bring your head back directly
over your shoulders.
3. Feel as if you are bringing your shoulder blades back and
down. Hold this positionfor 30 seconds to one minute. Take a
break if you begin to feel pain.
2. Head Retraction
This exercise is done lying on the floor and is great for the
muscles of the neck that are often stretched out and weak.
1. Pull your chin back toward the floor, as if you are trying to
make a doublechin.
2. Hold for 15 seconds. Repeat five to 10 times.
3. Superman

14. 1. Lying on your stomach, extend your handsin front of your
head.
2. Keeping yourhead in a neutral position, lookingtowards the
floor, lift your arms, and legs up towards the ceiling.
3. Feel as if you are reaching far away from your body with your
handsand feet. Hold for three seconds and repeat 10 times.
4. Thoracic Spine Foam Rolling

15. 1. Lie on the floor with a foam roller under you, across your mid
back.
2. Gently roll up and down on the foam roller, massaging the
muscles of the back and thoracic spine.