Seated Vertical Reverse Crunches! Lower Ab Exercise for Scoliosis Treatment

It seems as though study/work time is when I feel the most physically creative. Probably because my body is yearning to get up and move! Alas, I've got things to do and should not be getting up, so here's an easy exercise to do while seated: Seated Vertical Reverse Crunches!

Seated Vertical Reverse Crunch Exercise:

1) Cross the feet at the ankles with your feet located beneath the chair/your butt. We all know we should be sitting with our feet flat on the floor at 90 a degree angle, but this blog is about real life....

Your feet should look like the girl closest to the camera, more or less:

2) Keeping the ankles locked together, pick up the knees to "crunch" the lower abs. Pick up the feet just a few inches off of the floor; no need to get all dramatic with it - this ain't the gym, folks! Do 5 "crunches" with this ankle position.

3) Switch ankles and do another 5 "crunches."

If you aren't able to easily lift the knees while in this position, it may help to place your hands gently on the desk in front of you for some support. As for me, I am doing this move as I type this on my laptop! So, that's another idea for you.

This is an easy exercise that you can do to strengthen the core of your core (that pooch area that we women hate) as well as enhance that strong foundation for core and back strength.

For me, this "crunch" is markedly more difficult when I have my left foot behind my right foot. As I do the exercise, I feel my ribcage lift, especially on the right side, which results in much easier breathing and a release akin to leaving the chiropractor.

Which side is easier for you to do? Now, do double the amount on your weaker side! You can also vary the speed with which you do the exercise; the slower to move, the more muscle control you must exhibit. It's almost like a self test of your true strength (or lack thereof!).

Come on... you know you want a break from that TPS report.

#CaseOfTheMondays.

House Gym Part 2 - Wall Sit: Scoliosis & TMJ Exercise

One of my favorite things to do when stretching my back is to use a wall or other stationary surface as a grounding plane. Using a strong, stable surface such as a wall ensures that I cannot cheat my body movements toward one side or the other. My body is so used to doing things "wrong" and moving in an anatomically incorrect way that the wall serves as the ultimate teacher, instantly correcting my movements with firm and undeniable clarity. Also, it's free and who doesn't have a little wall space available for a stretch?

Here is an easy exercise that you can do at home for free - the wall sit!

Wall Sit Exercise Steps:

1) Stand with your back against the wall with your feet about 1 foot away from it.
2) Lean back so your butt touches the wall and keep your arms near your side or slightly pressing backward against the wall to further ground your body.
3) Slowly bend the knees so that your lower back makes contact with the wall.
4) Continue to bend the knees into a deeper sitting position ensuring that the back maintains contact with the wall at all times.
5) Go as low down as you feel comfortable (or capable?). The goal is to keep the butt, lower back, and shoulder blades glued to the wall in your wall sit position.

This is a great stretch for your back and it shows you which side you may have a tendency to lean toward.

For more fun with the stretch, while in the wall-sit position, place your hands on your knees and EVER-SO-GENTLY sway the hips from side to side while maintaining full back contact with the wall. Think slow-and-sexy belly dancer movements (see video below!).

For me, this gentle hip rocking is much more challenging on the right side than on the left given my spinal tendency to curve to the left.

Another fun variation of this wall sit exercise is to push up on your toes while in the low sitting position. You can then push up into an easy yoga bridge against the wall, ending in a resting position on your toes and leaning back against your shoulder blades. To achieve this position from a wall-sit position, push up on your toes, elevate the hips and push them out away from the wall, and push the ribcage up and out away from the wall. You should end looking somewhat like the lady in white pictured below... After you've remained in this position for a few breaths, slowly roll the spine back down against the wall until the entire back is flat again against the wall.

Easy yoga bridge... (Use your imagination and picture this against a wall...):

I have an earlier posting here about using a foam roller between the knees to stabilize and stretch the lower back. This is a variation on the wall-sit stretch and I encourage you to try it.

So, to summarize, this exercise is: 1) free; 2) a great thigh strengthening workout; and 3) an easy back straightening exercise!

Whatcha got to lose?

Ballet for Scoliosis: Part 1

The fluidity of ballet movements makes it one of my favorite exercises for my scoliosis woes. One of the most important concepts that ballet has left with me is the idea of pelvic stability. Remember those ballet belts that you wore during class? Those belts are meant to be a visual reminder that the hips should be at the same level when engaging in any movement or activity thereby creating a strong core from whence movement can begin.

One of the most basic ballet moves is a plié. This is what you will be doing!

Ballet Exercise 1: First Position Plié

1. Stand with the heels touching each other and the toes pointing outward (this is first position for the feet). Place the arms up in front of your breastbone and out to the side (this is "second position" for the arms and is pictured above in the image on the left).
2. Sloooowwwly melt (A.K.A. "fondu") by bending the knees while gently lowering the arms (this position equals a "plié" and is the 2nd image on the left). Remember to keep the heels on the ground for the plié.  Straighten the knees to return to position number one when you are standing completely upright.
3. Slowly bend again through the "plié" position and continue bending the knees until your butt is ALMOST touching your heels (read: do not put your butt on your heels - this is cheating and takes away the benefit of the exercise). This time, stay on your heels until you just can't stay on them anymore; then, pick up your heels and balance on the balls of your feet as you gradually lower yourself down. This position equals a "grand plié" and is the 3rd, center picture above.
3. Slowly straighten the knees to return to the neutral, first position where you started.

Try the above exercise in second position! One thing to note is that when you do the second position grand plié, the heels never leave the ground.

Second position plié pictured:

For an added challenge, complete the above plié and grand plié with the arms above the head in "fifth position."

Fifth position arms:

This plié move can be accomplished in a number of ways. Try them all and see what gives you the best stretching results: 

1) Facing a wall with the arms slightly resting against it for stability; 

2) Using the back of a chair for support; or

3) In the center of a room using your abs for core stability and support! Option 3 is harder than it sounds.

Quick tips: try not to overdo the "toes outward" position (A.K.A. "turnout"); pointing slightly outward is the best way to start to make sure you don't mess up your knees. Also, remember to keep the pelvic neutral (remember that belt reference above?) by keeping the lower abs engaged and tight throughout the movement. This will give you the added benefit of an ab workout during your plié!

Plié away! 

Bridge On A Ball: Scoliosis Exercise Ball Exercise

My exercise ball comes in handy to perform a number of back elongation and core stabilization exercises. Here's a simple, passive exercise ball exercise that I tried that felt amazing on my tight, right mid-back. It allows for tension release of the shoulders and neck, too. The exercise is relatively passive; assume the position and then just relax into it, allowing your muscles to release their tension as you relax over the roundness of the exercise ball.

Bridge On A Ball Exercise Instructions:

1. Using a standard size exercise ball, sit on the ball on slowly roll the ball to the small of your back. 

2. Straighten your arms above your head with the thumbs resting against one another, palms facing upwards. 

Step 2 should look a little like this:

3. Gently bend the elbows to assume a "bridge" yoga position. Don't press up with the hands; simply let the hands fall back behind your head. Use your feet to step the exercise ball to be closer to the small of your back/beneath your butt.

Step 3 should look like this: 

Step 3 could be your ending pose; but, for me, this position is actually a little more work and not as relaxing as taking the pose one step further. Onto Step 4!

Step 4: Bring the thumbs closer together on the floor with the elbows bent. The thumbs should be resting just below the top of your head. Using your feet, gently move your body to allow the ball to roll lower down your torso toward your booty. The end goal is to have your elbows resting on the ground.

Step 4 should look a little like this (with the ball of course supporting your entire back!):

Easy rolling!  

Crossed Legs? Seated Stretch for Scoliosis

If you're anything like me you probably spend most of your hours at your desk in 1 particular cross legged position. My personal favorite is right leg over left while leaning on to my left armrest. As you can imagine years of being in this exact same position is not doing anything to help my left curving scoliosis.

So I've decided to make a conscious effort to mix things up a bit. Wait for it... Wait for it...

Switch legs and lean in the opposite direction! 

(Photo courtesy this website)

Okay, I'll admit it. This post is probably not the biggest revelation on my blog, but I will say you will feel the effects of changing your position especially if you have been chronically stuck in 1 position for years on end.

To be a bit more precise, my new position is with my left leg over my right knee and with my body leaning to the right side of my chair. After years of leaning left and curving left, it's a challenge to remain leaning to the right. However, shifting my posture into the other direction give me a nice stretch through my right lower back and up through my upper back especially when I maintain the right sided lean.

For an added  stretch when the mood strikes, i will lean forward over my left crossed leg to get a deeper stretch through my lower back, shoulder blade, and even in my right abdominal obliques.

Of course it is best to sit with both feet planted evenly on the ground... but, really, this blog is about reality! I'll try to keep both feet on the ground, but I somehow inevitably end up with crossed legs. :/

This exercise is too easy to not give it a go. Try it and see what you benefits you feel!

Chin Tuck, Neck Extension: Neck Stretch for Migraines & Neck Pain

It's been awhile since I've updated my blog and I apologize. But you know, the stress of life has really been getting to me. This has made me regress a bit into my former poor posture ways.

I've found myself jutting my chin forward and downward, which causes pain in my upper back from this constant forward position. When I bring my awareness to this terrible position, I perform this easy exercise to straighten my neck and help rid my upper back and shoulders of the pain. Fellow (serious) slouchers, try the exercise below!

Chin Tuck, Neck Extension Exercise:

This exercise is simple and effective. Perform the following steps anytime you feel yourself slumping forward or just needing an easy neck stretch.

1) Roll the shoulders backward and downward. Draw your chin inward to give yourself a slight double chin.
It helps to do this against a wall or a chair to get the feel for pulling the chin inward. At this point, I feel a really nice stretch through my shoulder blade area, especially on the tight right side.

2) To increase the stretch, keeping the chin tuck position from step 1, SLIGHTLY raise the chin to extend the neck.  Don't make the movement too big - think somewhere around 1-2 cm upward at the most. You don't want to overextend the neck and possibly cause injury. Try and make your jaw parallel with the ground while keeping the chin tucked.

I like to add this second part to the chin tuck exercise because I feel like it allows me to straighten my neck more than pretty much any other neck stretch I've tried. Also, I think because of my long history of slouching and subsequent back misalignment, when I just do the chin tuck alone I find myself still with a slightly rounded upper back. It also gives me a good stretch along my right shoulder blade.

Hold the position for about 15 seconds at a time giving yourself the ability to enjoy the stretch and allow your body to learn the feeling of having an elongated neck. Repeat as often as necessary. I like to do this at work or while driving. It's easy and effective.

Here's to neck pain relief!

Cell Phone Finger Switch! Scoliosis Exercise

If you are anything like me, you spend way too much time perusing the litany of applications available on your cell phone. I wonder how much time I actually spend holding my cell phone in my right hand with my head slightly cocked to the left (and downward, of course) enjoying my Droid delights.

I've started trying something new when I'm tapping away at my cell phone screen: using my OTHER, NON-DOMINANT HAND.

Hm. You might be thinking, "Could something so seemingly minor really be sufficient to be called an EXERCISE?" I say oh, yes indeed.

My left curving scoliosis basically dictates the way I carry my body especially in those nuanced, not-obvious-until-it's-painfully-obvious ways.

So, what do I mean by "finger switch"? Well, I always hold my cell phone in my right hand and text / scroll / maneuver with my right thumb. Seems pretty obvious given I'm a righty. But, if I move my phone to my left hand and start scrolling / maneuvering with my left thumb, then the real fun begins.

Physical Effects of the Cell Phone Finger Switch:

1) Instead of my spine curving to the left, it begins to straighten and I feel a stretch through my tight right back.

2) Instead of my left ear hovering near my left shoulder, space is magically created and my head (ears) are more evenly balanced over my shoulders.

I like to take this feeling a bit further and deliberately edge my right ear to my right shoulder just enough to feel a stretch in my right back.

3) My left shoulder, which apparently I've neglected to use over the years, finally has a change to show me what it can do with fine motor movements.

I find it very effective to keep my left elbow close to or even touching my body. In this position, moving my thumb takes more effort than I'd expect, but I like the feeling because I know it's giving my left side some long-needed working out.

All of the above effects feel even better when I raise my phone higher up, closer to eye level. Not to mention, moving my phone higher up is helping me get rid of my unsightly forward head induced neck hump and reduces the potential for migraines.

Give it a shot: try holding your cell phone in your left hand (or whichever side you don't normally use), even if just for a minute.

Hope you feel something good!

Let's Do the Time Warp Again! Scoliosis and TMJ Exercise

Fun memories provide for great inspiration. Everyone has heard of the Rocky Horror Picture Show. Some of us (yours truly) have had the pleasure (or horror, depending on your personal preferences) of dancing in the theater aisles to that classic track "The Time Warp." It's been awhile since I've been in a midnight "Dammit, Janet" sing-a-long, but tonight I was reminded of this dance and I ended up with an easy, fun dance stretch for my tight shoulders and back.

Watch "Time Warp - Rocky Horror Picture Show" on YouTube

For those of you who may not be familiar with "The Time Warp," here's a video introduction. It's basically a short 5 part mini dance routine that involves moving the feet, knees, and hips.

Sounds easy (and it is!). Start with feet hip distance apart, toes slightly angled toward each other. I like to do it in the kitchen with my feet on the tiles so I can easily tell if my feet are moving evenly.

1) Just a jump to the left... If you're on the tile, as I like to be, start with each foot on either end of a tile. Which soft (knees), take a LITTLE hop to your left, landing with the space still between your feet (or as much space as you can easily muster...).

2) And then a step to the right... Step to the right and bring your left foot along, too. End with the feet the same distance that you started with.

3) Then put your hands on your hips... Make this move big! More fun and more effective.

4) And pull your knees in tight... With bent knees and hands on hips, bring the knees together.

5) Then do a pelvic thrust... With the knees still touching, hands on hips, thrust your hips forward and back to neutral 4 times. And then you've gone insane... Because you just did The Time Warp!

Let's do The Time Warp again? Yes, please. Repeat on the other side (jump to the right, step to the left). Feel which side is easier for you to do. For me (left curving scoliosis) the jump to the right side is much harder but just as fun.

Now... to find a Rocky Horror midnight showing and show off my skills! Let's do The Time Warp again!

Desk Stretches for Scoliosis & Migraines

Old habits die hard. It's that time of the year again - finals. This basically equates to my sitting in a chair for hours on end with my head leaning forward and downward into a book. And how 'bout that stress? Doesn't help with my head woes to say the least. This seems like a recipe for disaster and a return to my old, forward head ways.

But I am determined to break this habit! Here are a few exercises that I do at my desk to combat the tension that builds in my neck and upper back.

Bear Hug Stretch

In this exercise, I wrap my arms around my shoulders and give myself a bear hug stretch. It's simple to do and effective; I feel a release in my shoulder blades, my natural neck curve returns (even if just for a moment), and I feel my neck elongating.

Steps to Bear Hug Stretch

1) Any stretch that I do is basically with the purpose of elongating my left side. With my right hand, I reach around the left side of my body to hold onto my shoulder blade (much easier than it sounds). With my right hand still in place, I take my left hand OVER my right arm and hold on to my right shoulder blade with my left hand. It should look something like this:

So, for left curving scoliosis, left arm over right.

2) Now for the good part! With your shoulders resting back against a chair for support (and to make sure you don't cheat to one side!) slowly raise the elbows up and toward your nose. You should naturally feel the urge to raise your head, so go ahead and raise your head ever-so-slightly. Just remember to always keep space between your chin and your elbows or else you may end up crunching up your neck and not get the full neck elongation effect of the stretch.  To make sure that my shoulders are even, I like to gently press my middle finger around the shoulder blade to keep my hand and shoulder blade connection secure.

3) At this point, your elbows should be a bit higher than shoulder height with your head slightly raised so that your eyes are looking slightly above the level where your monitor (or book) is located. Maintaining this position, slightly arch the back - SLIGHTLY! When I arch, I usually feel a good release around my cervical neck area and around my right shoulder blade. Be sure that both feet are evenly planted on the floor throughout the entire exercise.

Remain in this slight arch, elbows up position for a few breaths. For an even deeper stretch, I sometimes gently turn my head to the right while in my elbows up, slight arch.

This exercise takes a whole of 15 seconds to do but works wonders for relieving built up tension from hours of study. I try and do it at least every 30 minutes of desk time. Experiment with different hand-to-shoulder blade positions to stretech different parts of your upper back.

Knee-to-Desk Exercise

This exercise sounds a little unusual for a work-related exercise, but it's discreet and I find that it stretches my lower back, an area that is typically tight in scoliosis sufferers.

Steps to Knee-to-Desk

1) Put your butt all the way in the back of the chair and keep your back pressed against the seat back of your chair. This creates a nice firm base of support. I like to hold onto my arm rests to feel balanced during the exercise.

2) Place both feet flat on the floor about hip width apart at 90 degree angles with the toes slightly pointed toward each other (make yourself slightly pigeon toed for this exercise).

3) Making sure to keep your butt and back pressed against the seat back of your chair, slowly raise one knee and touch the underside of your desk. Slowly return your foot to the floor.  Keep the foot in the same exact pigeon toed position during the up and down movement. Repeat on the other side.

You should be working your deep abdominals to do this exercise. If you feel the work in your thigh (quadricep), reposition your feet on the floor to turn in your toes a little more (pigeon toed) or even bringing the knees together. This makes the exercise a little more difficult and also ensures that you can't cheat quite as easily. Also, be sure not to lean from side to side when you alternate lifting legs. If you're doing that, then you're not allowing your core to do the work. If the Knee-to-Desk movement is tough to start with, make it smaller (bring your knee up only a little) until you can work up to touching the desk.

This exercise stretches my lower back and I can feel it all the way up through my shoulder blade. I've seen a lot of desk leg lift exercises where the leg is lifted straight out. Although I think that movement would certainly be better than nothing, I find that starting with this smaller, more targeted movement helps my body learn how to control itself better at the core and allow me a more significant stretch.

Elbows on Desk Stretch

I know, I know, you shouldn't have your elbows on a table... not to mention, chronically keeping your elbows elevated will probably worsen neck tightening. But if I do this movement in a targeted way, I find the stretch relieving to my shoulder blade tension.

Steps to Elbows on Desk Stretch:

1) Put your butt all the way in the back your chair, creating a firm base of support.

2) I like to clasp my hands in a easy prayer hold (usually with my left thumb on top).

3) Put elbows on top of your desk with the hands lightly clapsed together. Your hands will be around eye level.

4) Slowly roll your chair backward with your feet, creating an easy, gentle arch in your back. If your chair doesn't roll, then pre-place your chair however far away from your desk as you'd like before you begin the stretch.

5) While in your gentle arch, slightly raise your chin so that you are gazing directly above the hands.

For a deeper stretch, bring the elbows closer together atop your desk.

It should look sort of like this (with you seated of course and not on your knees - feel free to try on your knees though if no one is watching!):

This streth releases my lower back as well as my shoulders and feels oh-so-nice.

Try these 3 exercises as often as you can to release tension in the upper back and neck.

Happy desking!

Upside-Down Dog: Car Stretch for Scoliosis & TMJ

If you've read my previous posts, you probably know that I like to use my car as a source of stretching inspiration. One of my favorite car stretches to do is to use my roof to do what I consider a modified down dog yoga pose, or what I like to call "Upside-Down Dog."

Hm. Down dog in a seating position? Try it before you dismiss it! I think it's actually a great way to understand the feeling that your shoulders and arms should have when in an inverted, true down dog yoga pose.

Upside-Down Dog Car Stretch Instructions:

1. Seated in your car, at a stop light or while in your driveway, put both palms up on the roof of your car with the thumbs pointed toward each other. The arms should be about shoulder width apart. The elbows should be straight but not locked in a rigid manner. You don't want to bring tension into your upper back while doing this exercise; in fact, you should aim for the exact opposite - upper back relaxation!

2. Relax the neck and allow the head to gently glide backward, giving yourself a double chin. Try to bring the ears in line with your upper arms. When I do this, I feel a release in my upper back and cervical spine (neck) area. The nose and eyes should be directed slightly upward, as if toward the clouds, but try not to raise the chin to achieve this end.

3. To get a deeper stretch, give yourself a slight arch in the back. Remember, the key word is slight! Check out my post about how to do a slight arch. It's important not to push your muscles too much, especially if you  have chronic muscle tightness and misalignment from scoliosis. I like to use the steering wheel to brace my knees and provide a strong base for my slight back arch.

Forward head posture has caused a lot of us to have neck tightness, upper back tension, and a loss of the natural C curve of the cervical spine. This exercise is an easy way to re-train these muscles and help them return to their neutral state. As your muscles learn to relax, try bringing the thumbs closer together, eventually ending up in a lovely seated sun salutation pose.

Beautiful sun salute

We spend so much time hunched forward! Think about it: do you look like any of these people? I know I do...

On a cell phone and laptop (Me: guilty...)

 

 Driving with chin jutting forward (Me: guilty...) 

 Relaxing at home on a laptop, looking downward (Me: guilty...) 

Work. (Who isn't guilty?) 

Turtle back? (Me: guilty...)

Next time you practice yoga, or just want a simple neck stretch, try to remember the feeling that you gave yourself while practicing this "Upside-Down Dog" pose. You can bring this feeling into a variety of yoga poses.

Happy Upside-Down Dog-ing!