Did you know you can use a side plank to strengthen the muscles on the longer side of your curve?

This is especially the case for people who have a C shape scoliosis.

So how do you do it?

The idea of a plank is to make gravity your friend and position yourself in a way that your muscles will automatically start to contract and help correct your curve.

In this video I’m positioning myself as though the convex (longer) side of a C-Shape curve is down towards the ground.

By C-shape I mean levoscoliosis or a curve that makes a similar shape to a letter C when looking at someone from behind. It is commonly accompanied by a thickening in the left lower back as well.

The first thing to do is position yourself on your left side. Make sure your elbow is positioned under your shoulder. Depending on your strength you might want to start with you knees bent at 90 degrees so the two points of contact with the ground are your knees and your elbow. See if you can do that for 45 sec.

If you can, progress to doing the exercise with just your feet and elbows touching the ground.

Make sure you do not sag in your hips and that your body is straight, ie. your butt isn’t pushed back or forward.

If you can hold that for a minute you can try and add some movement to the plank. I like to start with the pelvis and move it in all 3 planes (up and down, forward and back and rotation both ways).

If you still want more of a challenge you can really take things to the next level by moving your arms and legs…but I don’t recommend that until you have mastered the other levels.

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