Scoliosis Exercises for Men

Scoliosis in men is where the spine is curved laterally to the left or right and sometimes too far forward or backward. It usually develops in childhood (before age 10) and causes the vertebrae to twist and become deformed. Consequently, weaknesses and a looseness can occur in certain back muscles and ligaments, which can cause pain. Men can also get osteoarthritis later in life. They can perform exercises to strengthen muscles and ligaments and better help stabilize their spine.

About The Exercises

• According to Chiropractors.org (see Reference 1), perform a variety of exercises for the lower and upper back as well as for the shoulders, arms and neck. Working adjacent muscles will better help strengthen back and adjacent muscles for better spine support. Unless otherwise specified, do 10 repetitions of each exercise and hold each movement for two to five seconds.

Back and Abdominal Exercises

• For the back, lie down with your knees pointing upward and feet on the floor. Firmly press your lower back against the floor, hold that movement, then relax. This exercise can enhance spine stability in the lumbar (lower back vertebrae) region. Next, extend your left leg, grab your right one and pull your knee toward your chest. Hold that position, then relax. Next, grab both knees and pull them toward your chest. Hold that position then repeat for the recommended number of repetitions.

  Kneel down on a carpet, brace your hands, lift your right leg up and slowly extend it backward as far as you can. Repeat movement with your other leg.

  To perform "the crocodile," prop yourself up on your elbows, and cup your chin between both hands. and hold that position for a minute or two.

  For the upper back, kneel on a bench or flat object that is a couple feet off the ground. Rest one knee on the bench or flat object and place your other one on the ground. Grab a light dumbbell (or gallon jug) off the floor while bending forward, take a deep breath, then exhale as you lift the dumbbell and pull it to your chest. Inhale as you lower the weight. Repeat.

  For the abdomen, extend your legs and lift them up 6 inches off the ground. Raise them between 6 and 12 inches as many times as you can.

Shoulder and Neck Exercises

• For the neck, standing or sitting, bend your head forward toward your chin and hold that position for 10 seconds. Repeat 10 times, then stretch your neck to each side for 10 seconds and 10 repetitions.

  For the shoulders, shrug your shoulders up and down 10 times, holding each movement for two to five seconds. Next, roll your shoulders backward, then forward 10 times each. Stretch your upper back or trapezius muscles forward and backward during each movement.

  While seated on an exercise ball or mattress, raise your arms in front of you and hold for five seconds. Do 10 repetitions. Next, raise them up at each side and repeat. You can also add light dumbbells or books when you get used to the movements.