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Pilates

Pilates for scoliosis: an even, both-sides routine

This routine is general strength and mobility for people with scoliosis, the kind of Pilates the UK charity Scoliosis Support & Research describes as helping muscle tone, posture, balance and back pain. It won't change the curve, and it isn't a scoliosis-specific exercise programme such as Schroth. Every move that works one side is done the same number of times, with the same range, on the other side. Twists and side bends stay small and comfortable, and there's no rolling or weight on your neck. If you wear a brace, have had surgery, or your curve is being watched, follow your team's advice first, and stop any move that hurts.

20 minBeginner15 movesNo equipmentAbs · Glutes · Hip flexors · Hip abductors · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Breathe

  1. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoBreathe into both sides of your ribs; rest your head on a small cushion if your chin pokes upHarder: Roll-up (Pilates)

On your back

  1. Pelvic tilt into bridge6 to 8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoLift your hips level, with your weight even through both feetHarder: Glute bridge
  2. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoHead down; alternate sidesEasier: Bent-knee fall-outHarder: Forearm plank
  3. Single-leg circle (Pilates one leg circle)5 each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoSmall circles with your pelvis still; bend the other knee if your back archesHarder: Corkscrew (Pilates)

On your side, both sides the same

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoThe same number and range on each side; lie on a folded towel if your hip is soreHarder: Side-lying leg circles (Pilates side kick series)
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoHips stackedEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoThe same hold on both sides: this is general strength, not the one-sided side plank some studies used for curvesHarder: Side plank

Face down

  1. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoForehead on your hands; lift your chest a little and lower slowlyEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Swimming (Pilates)3 to 5 slow lifts each side, held 2 to 3 breaths
    Intermediate · Back, Glutes, Shoulders · 3D demoOpposite arm and leg, not the fast flutterEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

All fours

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoSlower than feels naturalHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog5 each side, held up to 3 breaths
    Beginner · Back, Abs, Glutes · 3D demoKeep your pelvis levelEasier: Bird dog, one limb at a timeHarder: Bear crawl
  3. Knee hover (Pilates tabletop hover)3 holds of 15 to 30 s
    Beginner · Abs, Shoulders, Quads · 3D demoKnees just off the floor, back flatHarder: Straight-arm plank (high plank)

Rotation and side bend, small and even

  1. Side-lying open book8 each side, 2 s pause
    Beginner · Back, Chest, Shoulders · 3D demoOnly as far as is comfortable, with the same range each sideHarder: Thoracic rotation
  2. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit on a block or chair if side-sitting is awkward; don't force the stiffer sideHarder: Side bend (Pilates)
  3. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall on a block and twist smoothlyHarder: Saw (Pilates)

Tips

  • Twice a week fits alongside sport and school PE (physical education), which scoliosis specialists encourage.
  • If you see a scoliosis-trained physiotherapist, do their exercises as they prescribe them; this routine is general fitness.
  • Tell your teacher about your curve and any brace or surgery. Scoliosis Support & Research suggests tuition designed for scoliosis if you can find it.
  • After a spinal fusion, wait for your surgical team's go-ahead. Scoliosis Support & Research says regular sport is usually possible 3 to 6 months after surgery; no study has tested Pilates after a fusion.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates for scoliosis: an even, both-sides routine take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 5 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.