The plank is one of the most challenging exercises you can do. It involves holding a static position and strengthening every single muscle in your body.
If you have scoliosis and are looking to strengthen your core, a good starting point might be planking. The difficulty of planks comes from the fact that they require perfect alignment in order to properly engage your core muscles. When you have scoliosis, this becomes even more difficult.
Even if you can do planks, it doesn’t mean they will be effective for you. Here’s everything you need to understand about planks if you have scoliosis or are at risk of developing it in the future.
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Contents
What Is Scoliosis?
Scoliosis is a spinal curvature. In layman’s terms, it is a curvature in the spine. Scoliosis is usually diagnosed when the doctor can feel it when they palpate your spine.
Scoliosis is not something that happens to people overnight, and it can take years to develop. While scoliosis may be the most common form of spinal curvature, there are many other types that can affect your spine as well.
There are many things that can cause scoliosis, including:
1) Genetic disorder: An individual with an autosomal dominant or recessive genetic disorder will have two copies of their chromosome instead of one. If one copy has a mutated gene for scoliosis, then the second copy will develop this condition as well.
This means that even though you have one copy of the gene for normal spinal curvature and another copy with a mutated gene, you still develop this curve in your spine if you have two copies of the same gene on both chromosomes. The more copies you have on each chromosome, the more likely you are to develop this condition in your lifetime.
2) Trauma: The effects of trauma on your body can affect your bones and spine structure over time. This can lead to scoliosis in some individuals because they have been injured during their lives or because they were born with an abnormally shaped spine or vertebrae from birth
What Is the Purpose of Planks?
Planks are a very challenging exercise that will improve your strength and flexibility in your core muscles. This can help you develop a stronger torso, which can help improve your balance and posture.
Planks are also a great way to build core strength. Your core muscles are responsible for helping your body maintain balance and support your body properly.
If you have back or leg pain, or you like to do activities like weightlifting or yoga that require core strength, regularly performing planks can help you.
Planks are also a great exercise if you have scoliosis. Your back muscles are the ones that are most likely to be affected by scoliosis. Planks can help strengthen your spine and improve flexibility.
Why Is It So Hard to Do Planks?
When you have scoliosis, your spine has to work against unnatural forces. That means that your muscles are already under a lot of stress. This makes planks much more difficult to do than they would be for someone without scoliosis.
If you have scoliosis, you will probably have to modify some of the plank exercises so that they are easier to do. There are a few ways to do this.
- You can increase your grip strength so that the plank becomes more of an isometric exercise.
- You can also decrease your range of motion.
Which Muscles Do Planks Work?
The plank is a great core workout for your rectus abdominis (the muscles on the front of your abdomen). This is the muscle that is responsible for sitting up straight. It is also important for breathing and digestion. If you have scoliosis, this muscle is likely to be affected.
Your obliques are the muscles on the sides of your abdomen. These are important for stabilizing your core and helping to turn your torso. They are also important for digestion. If you have scoliosis, they are likely to be affected.
Your transversus abdominus is the muscle that runs down the middle of your abdomen. This muscle is important for breathing, digestion, and preventing your abdominal muscles from sagging. If you have scoliosis, it is likely to be affected.
How to Do Planks Safely
There are a few things you can do to make plank safer. First, you can make sure you have the correct support for your core muscles. You can do this by holding a wall for hand-to-wall planks, or by lying on a Swiss ball for floor planks.
You can also decrease your range of motion. If you can comfortably hold a plank for 30 seconds, you can extend this to 60 seconds by holding your position for a longer time before changing directions.
If you are doing plank exercises with a medicine ball, make sure you don’t throw the ball too high. This makes the exercise much harder. For hand-to-hand planks, you can decrease the height by placing your hand on a step.
Can You Do Planks If You Have Scoliosis?
Yes, you can do planks if you have scoliosis. Many people with scoliosis find them very challenging, but they can be very rewarding. The main thing to remember is to modify the exercises so that you can do them safely. If you can safely modify an exercise, the more advanced exercises you can safely do.
Hand-to-hand planks are a great place to start. You can also try side planks if you want something a little more challenging. If you want to perform a full plank, you need to reduce your range of motion. You can also add a wall push-up or a plank on a Swiss ball to make the exercise easier.
How to Do Planks If You Have Scoliosis
You can perform a plank exercise safely with these modifications:
Hand-to-hand planks – Place your hand on a step before you lower your body to the plank position. This will allow you to safely decrease your range of motion.
Side planks – You can modify side planks by holding a plank position before you change directions. This will allow you to safely decrease your range of motion.
Full plank – Reduce your range of motion before you perform a full plank. You can also perform a plank push-up or a plank on a Swiss ball to make the exercise easier.
Side Planks for Scoliosis: Can It Really Help?
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There are many different types of exercises to help with scoliosis. While some, like the side plank, are simple and can be done at home, others require more equipment or expertise.
Side planks are a type of exercise that involves lying on your stomach and holding your upper body off the ground while you raise your legs into the air. While they may seem like they offer little benefit over other exercises, they have been shown to help with scoliosis in several ways.
First, they can help strengthen your abs and core muscles in preparation for sitting or standing up straight. Second, they can improve balance by forcing you to focus on stabilizing your body and not just your legs. Finally, side planks have been shown to relieve pressure in the spine due to the stretch in your back from lifting your legs in the air.
The key is to use proper form and start with a small number of reps and sets each day. You can progress with your reps and sets as you feel comfortable doing so. Make sure you’re keeping your head up and shoulders back while in position.
Strengthening Exercises for Scoliosis
There are a few exercises you can do to strengthen your core muscles and prevent scoliosis. You can do these exercises at home or at the gym, although you should make sure you are doing them safely.
- Crunches – Crunches are an important core exercise, but they are also likely to cause spinal flexion. If you have scoliosis, you should perform them properly. Make sure you are not bending your lower back and that you are using your abs as much as possible.
- Planks – Hand-to-hand, side, and full planks are great exercises for strengthening your core. They are also likely to help prevent scoliosis. –
- Plank push-ups – Plank push-ups are a great exercise to strengthen your core muscles. They are also likely to help prevent scoliosis.
Frequently Asked Questions
What are the benefits of planks?
The benefits of planks are many. Some people say that it increases blood flow and improves blood pressure and circulation to your muscles, but there is no scientific evidence supporting this claim. However, as a cervical spine exam, it will be clear that most people who have scoliosis do not have good circulation in their necks or arteries. Planks will improve circulation and make it easier for your muscles to work properly by strengthening your core muscles.
How do planks help reduce the severity of curvature?
Planks are a core strengthening exercise that can help prevent scoliosis. They are also a great way to get your heart rate up and have you feeling more comfortable during the exercises. If you have scoliosis, planks are an important part of your exercise program. You should perform them correctly and modify them so they are not too challenging.
How many sets/reps/min do I need to perform planks?
If your goal is to strengthen your core muscles, then performing planks should take about 1 set of 12-15 reps each time you do it. This is good enough for most people with curvature who want to strengthen their core muscles without causing excessive discomfort or injury. However, if your goal is just getting in shape or losing weight quickly, then it’s probably a good idea to do a “normal” amount of reps and sets.
How often should I perform planks?
This is really up to you, but if you’re just starting out and have time constraints, then it’s probably best to do them about once per week at the most. If you have more time or are planning ahead for an upcoming event or vacation (or if your life is more stressful than usual), then it can be a good idea to do them more frequently depending on how much time you have available.
What is the best way to do planks?
The best way to do planks is to use a stability ball. You can also use a medicine ball, or you can use a weighted vest. If you don’t have a stability ball, you can also perform planks on your own.
Conclusion
Planks are a great exercise for strengthening your core muscles. If you have scoliosis, you can safely perform planks and they are a great way to build core strength.
Keep in mind that they are challenging and you should modify them so that you can safely perform them. If you have the right equipment and modify them properly, you can reap many health benefits from planks.
If you have scoliosis, you may be able to do planking exercises. This type of exercise helps reduce the severity of the curvature, improves balance and coordination, and helps reduce pain.
References
- Can You Correct Scoliosis With Exercise? https://www.medicinenet.com/can_you_correct_scoliosis_with_exercise/article.htm
- Best Exercises for Scoliosis: https://www.webmd.com/back-pain/best-exercises-scoliosis
- Side Plank For Scoliosis: Can It Help? https://www.hudsonvalleyscoliosis.com/treatments/side-plank/
- 5 Safe Core Exercises for Back Pain: https://blog.paleohacks.com/core-exercises-for-back-pain/?epik=dj0yJnU9VmJzSF90a3pleDMwSjBLaXc3akFwOTFodmd0ZGdyalUmcD0wJm49ajc0T2R5UHFSYVV1U3IydHVvN2p2USZ0PUFBQUFBR0s2MU9Z
- 5 Surprising Facts About Adult Scoliosis: https://health.clevelandclinic.org/5-surprising-facts-about-adult-scoliosis-2/?utm_campaign=cc+posts&utm_medium=social&utm_source=facebook&utm_content=170303+adult+scoliosis&cvosrc=social+network.facebook.cc+posts&cvo_creative=170303+adult+scoliosis
- Scoliosis: https://www.nhs.uk/conditions/scoliosis/
- The 30-Day Plank Challenge to Build Your Strongest Core Ever: https://www.shape.com/fitness/workouts/ab-workouts/30-day-plank-challenge
