Side Plank Pose

One of the helpful yoga poses for scoliosis is the side plank pose. The side plank is one of the simplest exercises for working the obliques, the two layers of muscles that run along the sides of your core. These muscles assist you in rotating and flexing your torso, as well as protecting your spine. Maintaining a posture on the outside of the spine (outside the circle) can assist strengthen the abdomen and spinal muscles, and in theory, bending the spine out to the outside can help enhance spines. power.

Step by step:

• Lie on your right side with your legs straightened and your feet crossed. Place your right elbow under your right shoulder with your forearm pointing away from you and your fist clenched. The right hand's little finger is in contact with the earth.
  
• Exhale and contract your body while keeping your neck straight.

• Lift your hips off the mat so that your weight is supported by your elbow and the side of your right foot. From your ankles to your head, your body should be in a straight line.
• Maintain this position for the length of the workout. Aim for 15 to 60 seconds, depending on your fitness level.

• Rep on the other side.

Beginner’s Tips:

• To increase your stamina, execute a half version of this stance. Move your top foot forward in front of you instead of stacking it on top of your bottom leg. Bend your upper leg's knee to 90 degrees and place your foot in front of you on the ground so that your knee is in line with your hip and the top of your thigh is flat as a table.
  
• Your upper leg's toes should point in the same direction that you are facing. As a result, the front foot bears some of your weight as well. Hold this stance for a few minutes to strengthen your core and arms. You're ready to practice the intermediate version of this position as mentioned above once you've gotten used to holding this preparatory pose for around a minute.
  

During the activity, keep the following points in mind:

• It's fine if holding a side plank is difficult for you. While you're building strength, try doing the exercise from your knees rather than your feet.
• Maintain a forward-facing posture with your hips stacked. Avoid rotating your body as much as possible.
• During the workout, don't let your hips sink. Reduce the duration of the side plank if you can't keep the posture. It is preferable to complete 20 seconds with good form rather than 50 seconds with poor form.
• Throughout the exercise, try to maintain your face and bottom hand relaxed.
  

• The side plank raises the lumbar square muscle, which acts as a spine stabilizing muscle. Maintaining the strength of this muscle can help to lessen the risk of injury to the spine. Poor core endurance is linked to an increased risk of injury, according to a 2016 study published in the International Journal of Sports Physiotherapy. Planks and sideboards can help you avoid spinal damage by incorporating them into your exercise routine.