Pilates Exercises for Scoliosis
Welcome to our premier Pilates studio, where we teach exercises that help address the pain symptoms associated with scoliosis. If you’re tired of living with constant discomfort and seeking a natural approach to alleviate back pain, you’ve come to the right place.
With five conveniently located studios islandwide, we offer expert-led group and private Pilates classes that are tailored to target and address the root causes of back pain. Our experienced instructors are dedicated to helping you regain your mobility, improve posture, and strengthen your core muscles, all while enjoying a serene and supportive environment.
Say goodbye to back pain caused by scoliosis and embrace a healthier, pain-free lifestyle with our Pilates classes. Aside from our Pilates classes for scoliosis, we also offer maternity Pilates classes and Pilates teacher training.
Join us today and experience the transformative benefits that Pilates can bring to your life.
Who Should Try Pilates Reformer for Scoliosis?
Those with Scoliosis-Related Pain and Stiffness
Gentle spinal strengthening: The controlled resistance of the Reformer allows you to strengthen and stretch the spine safely, without overexertion or strain.
Improved flexibility and mobility: Smooth, guided movements help release tension and enhance the range of motion.
Everyday comfort: Regular practice promotes muscle relaxation and supports more comfortable, pain-free daily movement.
Those with Mild to Moderate Scoliosis
Targeted muscle engagement: These exercises can help strengthen deep stabilising muscles that improve alignment and posture.
Postural improvement: Consistent sessions may help slow the progression of curvature and encourage a more balanced, pain-free body.
Active Individuals with Scoliosis
Improving core stability: Pilates exercises for scoliosis can help strengthen deep abdominal and back muscles that support the spine, allowing for better control and endurance during workouts.
Enhancing coordination and balance: These Pilates exercises can promote symmetry and even muscle engagement, reducing compensatory movement patterns that can worsen spinal imbalances.
Benefits of Doing Pilates Exercises for Scoliosis
Reduced Curvature
One of the most significant benefits of Pilates exercises for scoliosis is their ability to promote muscular balance along the spine. Through slow, controlled movements, Pilates can be beneficial in minimising uneven muscle pull, which may assist in reducing spinal curvature progression over time.
Improved Posture and Spinal Alignment
A key focus of scoliosis Pilates is improving posture and alignment. Pilates teaches proper spinal positioning and activates stabilising muscles that support upright posture. Emphasising symmetry and core strength, it helps reduce slouching, shoulder imbalance, and uneven hips, which are often associated with scoliosis.
Increased Flexibility
Scoliosis can sometimes lead to decreased flexibility and range of motion. Pilates incorporates stretching exercises that improve flexibility, particularly in the muscles surrounding the spine. By gently lengthening and mobilising the spine, Pilates can enhance flexibility and reduce stiffness, contributing to improved comfort and movement.
Pain and Tension Relief
Pilates’ slow, mindful movements target areas most affected by scoliosis-related pain, particularly the lower back. Strengthening core and postural muscles helps alleviate strain on the spine, while focused breathing techniques encourage relaxation and tension release.
Low-Impact Exercise
Pilates offers a safe, low-impact workout suitable for all fitness levels. It protects the joints while still delivering deep muscular engagement, making it an excellent option for those managing pain symptoms associated with scoliosis. Because it emphasises control over intensity, Pilates minimises the risk of injury while promoting improvements in strength, mobility, and posture.
The Best Pilates Exercise for Scoliosis
Bridge
This Pilates exercise strengthens the glutes, hamstrings, and deep spinal stabilisers, which are muscles that support and align the spine. By lifting the hips and articulating the spine one vertebra at a time, this exercise helps increase spinal mobility and encourages even movement through both sides of the back.
Opening the Book
Through this exercise, individuals with scoliosis can improve mobility in the upper back and flexibility in the rib cage, areas often restricted due to spinal curvature. The gentle rotational movement encourages the spine to move more freely and symmetrically, helping to counteract stiffness on the concave side of the curve.
Mermaid
The Mermaid exercise focuses on side bending, which is particularly helpful for improving balance and flexibility along the sides of the spine. This movement gently stretches the tight, shortened muscles on one side of the body while strengthening the elongated, weaker side, both of which are common in scoliosis.
Chest Expansion on the Pilates Cadillac
This exercise strengthens the upper back and shoulder girdle, promoting upright posture and easing tension caused by slouching. Standing or kneeling, pull the resistance straps back while keeping the chest open and spine elongated. Consistent practice helps counteract the effects of forward rounding and can reduce discomfort associated with scoliosis-related misalignment.
Side to Side on the Pilates Reformer
Performed while seated on the Reformer’s Short Box with feet secured under the strap, this Pilates exercise promotes lateral flexibility and balance. As you lengthen and bend from side to side, the movement encourages even spinal mobility on both sides of the body. Over time, this helps improve spinal symmetry and reduce stiffness associated with scoliosis curvature.
Twist and Reach on the Pilates Reformer
Seated tall on the Short Box, cross your arms over your chest or extend them overhead while holding a pole for alignment. Gently twist the torso from side to side, engaging the obliques and deep core muscles. This movement develops rotational control and balanced strength through the sides of the body, which is essential for minimising uneven spinal rotation in those with scoliosis.
How Often I Should Do Scoliosis Pilates
For optimal results, it is recommended to practice Pilates at least 2 to 3 times per week. Consistency is essential to experience its benefits, including improvements in posture, core strength, and spinal stability. You may adjust the frequency based on your body’s response and comfort level.
However, before starting a Pilates programme for your scoliosis, consult a qualified instructor or healthcare professional to ensure that the exercises are appropriate for your condition.
Author - Deborah Wong
Deborah Wong is a fully licensed medical doctor and avid dancer who first encountered Pilates more than 10 years ago. Pilates enabled Deborah to greatly improve her understanding of movement and reduce the lower back pain she suffered from due to mild scoliosis.
She graduated with a Bachelor of Medicine and Bachelor of Surgery from the National University of Singapore. Subsequently, she received training in Family Medicine with the College of Family Physicians Singapore and is currently pursuing her Fellowship with the Australasian College of Nutrition and Environmental Medicine. Her exploration of holistic healthcare, with the belief that treatment should involve mind, body and soul, led her to the wellness industry. She believes in affordable and optimal health for all, and it is her vision to inspire and support every individual on their wellness journey, whatever it may be.
