Welcome to my webcast on scoliosis if you’re watching this you’re probably looking for a way for you to manage your own scoliosis What I’m going to show you is ways to straighten stretch and strengthen your back that will actually straighten up the curve here. This comes from Dr. Dave Tiberio and Gary Gray both physiotherapists and researchers. Who’ve discovered ways of using exercises and functional movement to actually increase the optimal healing of the body. What we have here is an idiopathic scoliosis, that means no known cause. If the scoliosis comes from a fracture to middle back or to something you actually can attribute it to, this may not be very effective, but if the doctors have checked you out and you don’t know why you have a scoliosis. This is a really good bet for getting your back nice and straight. Usually a scoliosis happens in this s-shaped pattern. And with this one we’re looking at someone from behind, so it’s like you’re looking at me from from behind. We’re side bending to the left in the upper back, so upper back side bent left, and with that there’s also a rotation. When the back side bends one way, it will rotate to the opposite way. So, it’s side bend to the left, but it’s rotated right and this arrow signifies that it’s coming back to the right here In the lower back we’re side bent to the right and that means we’re going to be rotated slightly to the left So we need to correct those movements So the first thing what to do is actually to lengthen this upper curve here the way to do that, kind of makes sense, the way to do that is to literally put one hand above your head and Lean to the right okay? You can see how that is going to actually lengthen the back And a really good way of holding that stretch is to lean against the wall. So if I face this way put my hand up here and I’m just leaning against the wall, so it looks like this I’m just leaning against the wall The second thing we need to do is to actually de rotate or stretch this rotation here. So you imagine I’m actually rotated to the right To stretch that I would just twist to the left so pretty straightforward I can just face here put my hand on the wall and hold it there So if you can do those you can hold them for about 30 seconds just enough time for the body to sort of start Stretching and for the and the ligaments and the muscles to relax in that area But to make it even faster you actually use a third movement the body does three movements. It goes left and right so we call this the frontal plane, or it can rotate, but it also bends forward backwards So if we use those three movements we’re going to get a faster change So I want to Straighten up this side, so I’m gonna lean to the right Now I want to de rotate this Curve that’s rotated to the right, so I’m going to twist to the left So I’m going to hold that position, but then if I just bring in some bending forward and bending backwards very slowly This is going to stimulate the muscles and the nerves and the ligaments in this area to adjust way faster and just holding on movement. What I’m trying to do is I’m trying to keep the movement – In my middle of the back here I can use my head as the primary driver or the primary leader of the movement or I can use my upper chest here so we’re just like that. From behind Looks like this And then from the front I’ll be leaning this way a little bit. We’re rotating this way I’m just getting my back to move there Okay, so that is the lengthening component of this side length think apart of this curve now Now we need to move on to the lower back I’ve just got a spine over here to show you So essentially we’re like this. The lower back is a little bit bent this way the upper back is bend this way. so in order to straighten out my lower back what I could do is I could just put something under my left leg and that would straighten up my lower back! So we need to stand on a step or on a book or Something about a couple of inches high depending on how bad or how severe your scoliosis is. Now here’s the interesting part Where it’s side bend to the right here. It’s also going to be rotated to the left We need to actually step forward with that right foot because what that does it creates a relative rotation Correctly in the lower back so if I step forward with my right foot. I’m actually going to de rotate my spine from below Imagine If I have two vertebra like this and the one underneath, so this the sacrum at the bottom It’s just rotating forward like this and that’s created relative right rotation. so the thing is rotated left but we want it to rotate to the right and the way we do that from below is by using the right foot going forward So very easily we just step forward with the right foot and we put the left foot on something And that’s the stretch for the lower back Ideally you actually combine them, so you would stand in that right foot forward position with the left foot on a little step Lean to the right rotate to the left just do some very small Movements to the upper back and that way you’ve pre-positioned the lower back And then doing exercises with the upper back You’ve got them both at the same time Now we to think about how we strengthen these movements so to strengthen the upper back I need to get these muscles here with these arrows coming I need to get them to work together like this and that was straight Me up So if I put a weight in my left hand and if this weight was to win It would pull me down this way lengthening these muscles but for me to push the weight up I need to strengthen these or could contract these muscles So I’m going to strengthen them. So in this side bending To strengthen these muscles all I’m going to do is put a weight in my left hand and reach up to the ceiling The weight you use can vary it depends how strong you are and so on but we don’t want to look for much more than 15 repetitions of that but we can also vary the speed and we can vary the weight we can vary how many times you you do it, there’s lots of variables there But generally 10 to 15 repetitions of a weight, that’s kind of comfortable for you to use so That’s strengthening these But we’ve got this rotation through the spine If I hold this up here, you’ve got this rotation to the spine that is bringing these ribs backwards and that can sometimes be seen as kind of ridge or lump on that side so the ribs are backwards here So we want to bring those ribs forwards and the muscles that are going to bring those ribs forwards are the abdominal muscles They come round to the front here, so the way they are going to do that Is you want to push something or pull something from behind you into this movement here So I’ve got a little thera band, stretchy band thing and what I would do is I’d preposition my feet again, right foot forward, left foot on the step or a book And I would just push my right hand so really using my abdominal muscles Against the resistance to D rotate this upper back now you can do both at the same time And so you just hold the weight in your left hand and you just push The right hand forward as your left hand goes above your head so this isn’t a follow on this is just to show you how to do it again you do 10 or 15 of These movements feeling your spine really cork screwing and twisting up into a straight line every time you do that In the lower body the opposite applies. Now remember we’re working from the hips, so it’s going to be a little bit different here So we know that right foot forward left foot up is how I want to be that’s the final position So what we would do is we would start Opposite to that, we would start with the left foot forward and then step back onto a step and one way to do that actually put a Band around your ankle so that when you pull back You’re actually going to resist that stepping back with that left foot and what I’m doing here is I actually standing on some books so that The the left foot starts slight lower than the right foot and so the muscles that lift up his left hip Are going to be really working hard to get up onto the other book which is slightly higher than the one that’s one that underneath the right foot. So they’re pulling on the band and They’re lifting up at the same time So if you use all these movements lengthening this side lengthening this side De rotating here, de rotating here, and then putting some resistance behind it you’re going to Create the correct muscle length to open up the curves and the correct muscles strength to hold those curves as well Now the amount you do these exercises or the number of repetitions really does depend on your sort of physical capability And your pain that you might be experiencing But generally let’s say if you’re if you fit you’r reasonably healthy, you’re looking at 10 to 15 repetitions Every day at this exercise the body responds to what you asked it to do if you want it to change its its position here you have to asked it to change its position the more you ask it the better it gets So it’s like an athlete for example wanting to get fit. They’re not they’re trained once a week They’re going to train every day the reason they train every day is their body is gonna respond faster It’s gonna respond quicker to that everyday impulse or everyday input of weights to make it stronger Same with this if you want to change your back you do this daily 10 to 15 movements all these different planes hold the stretching and Then do the strengthening afterwards hold the stretching for about 30 seconds 15 to 30 seconds start with and then do the strengthening 10 to 15 repetitions afterwards. I hope that helps and I’m looking forward, to everyone having nice straight spines. ScoliosisCorrectionProtocol.com