Select Page

In the 24 years I have taught yoga in Atlanta, I have helped clients with many complex spinal conditions.

This is a back care routine that I have developed over the years for clients with scoliosis.

Scoliosis is a complicated condition where your spine has bent into either an S curve or a C curve.

The specific curvatures of the spine will be unique to each person but the common denominator is an uncomfortable twisting of the spine resulting in chronic discomfort and often relentless pain.

Many of the clients who come to me have suffered from scoliosis for decades before attempting to do anything about it.

Although I tend to tailor each client’s routine to their body, this is the basic routine that I have developed over the years to assist clients with scoliosis.

Even if you do not have scoliosis, this routine feels amazing and will increase the flexibility of your spine while restoring balance to your vertebrae.

If you sit in front of a computer all day long, practicing this routine will be a great relief!

I created a series of videos to assist a friend living in a remote area. Her work involves many hours sitting in front of a computer while talking on the telephone.

Sounds familiar right?

If you spend hours and hours shlumped over a computer you may also love the effects of this back care routine even if you don’t have scoliosis.

Before I teach you exercise first let me discuss a few principles:

  1. Hold each pose ideally for 30 to 60 seconds each side. When I’m working with clients I time each pose with my smart phone. I prefer to hold for 60 seconds, but if you are especially stiff or in pain start with holding for 30 seconds.
  2. Do not push.
  3. No pain, no pain. Go to the place where each pose feels interesting but not excruciating.
  4. Follow each twist with either a Kneeling Lat Stretch and/or a Wide Leg Forward Fold in addition to a Backbend over a Swiss Ball. The twists increase the flexibility of your spine and help you to unwind the scoliosis. The Lat Stretch and Wide Leg Forward Fold create length and space in your spine and restore balance to the two sides of your body. The backbend corrects shlumping and restores balance to the spine.
  5. Breathe deeply and relax as you work with each pose.
  6. Be sure to follow this routine in the order I describe below.

A friend filmed me with my iPhone in my studio – no Hollywood producer involved, so please bear with the informal nature of our videos!

Here is what you need to perform this routine:

  1. A yoga mat
  2. Yoga blocks or, if you don’t have yoga blocks, use two large hardback books
  3. A yoga strap
  4. A folding chair. I got mine at Walmart. You can find the highly affordable one I recommend for yoga at this link.
  5. A Swiss ball. Taller people will need a ball 65 cm. Shorter people like me (I’m 5 foot 4 inches) can get away with a 55 cm ball.
  6. Yoga eggs if you plan to lie over yoga eggs for your final relaxation

Chest Stretch in Doorway

Scissor Twist. Do this once on each side.

Kneeling Lat Stretch

Standing Twist with Block and Chair. Do this once on each side.

Wide Leg Forward Fold

Back Bend on Swiss Ball. Yes, I know you did that pose already. You will really love it! You will be doing this pose again and again throughout this routine to open up your spine. Trust me, you will be really glad to get to this pose again!

Seated Chair Twist for Your Spine. Do this once on each side.

Either Kneeling Lat Stretch OR Wide Leg Forward Fold. Your choice. You can choose the pose that feels best to your body or alternate these two poses before you perform the Back Bend over the Swiss Ball.

Back Bend on Swiss Ball. Yes. Again. By now your back will be feeling even more flexible and you will be able to open up just a little bit more.

Seated Chair Twist with Yoga Blocks. If you don’t own yoga blocks use two hardback books of about the same size. Do this once on each side.

Either Kneeling Lat Stretch OR Wide Leg Forward Fold. Your choice. You can choose the pose that feels best to your body or alternate these two poses before you perform the Back Bend over the Swiss Ball.

Back Bend on Swiss Ball. Yes. Again.

Traction Twist. Do this once on each side.

Either Kneeling Lat Stretch OR Wide Leg Forward Fold. Your choice. You can choose the pose that feels best to your body or alternate these two poses before you perform the Back Bend over the Swiss Ball.

Back Bend on Swiss Ball. Yes. Again.

Mermaid Pose. Do this once on each side.

Either Kneeling Lat Stretch OR Wide Leg Forward Fold. Your choice. You can choose the pose that feels best to your body or alternate these two poses before you perform the Back Bend over the Swiss Ball.

Back Bend on Swiss Ball. Yes. Again.

Hamstring Stretch. Do this once on each side.

I generally follow this routine with exercises for your abdominal muscles as well as hip stretches. I did not film videos for these poses as they are too lengthy to enumerate here. Even if you only have time to do this routine you will feel amazing afterwards!

If you don’t have time to follow up with core work, give yourself permission to rest and relax for five minutes. Take a break and enjoy the way you feel!

A great way to conclude this routine is by lying over yoga eggs.

 

Want to set up an appointment to learn how you can feel better naturally?

Call 678-612-8816 or email me at catherine@unlimitedenergynow.com to make an appointment.

You can also increase your energy naturally by joining my yoga and qi gong classes. 

To join Catherine Carrigan’s ongoing yoga classes, follow the directions at this link. We meet Tuesday evenings from 7:30 to 9 p.m., Thursday mornings from 11 a.m. to 12:30 p.m. and Thursday evenings 7:30 to 9 p.m.

Qi gong class meets every Wednesday at 4:30 p.m.

Private lessons meet by appointment Monday through Friday.