Scoliosis Exercises You Can Do From Home
4.5 (53 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
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Scoliosis Exercises You Can Do From Home

Reduce pain, slow scoliosis progression and improve appearance
4.5 (53 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
441 students enrolled
Created by Paula Moore
Last updated 9/2016
English
Current price: $10 Original price: $95 Discount: 89% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 1.5 hours on-demand video
  • 5 Articles
  • 14 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • understand & draw your scoliosis
  • ease your scoliosis pain
  • improve your rib hump appearance
  • learn what to expect long-term
  • learn how to breathe into your scoliosis & expand the chest
  • stretch, strengthen and reduce your curvature
  • choose the right practitioner (4 to choose from)
View Curriculum
Requirements
  • It is helpful (not compulsory) to have an x-ray of your scoliosis
  • You should know where your scoliosis is located
  • It is helpful to know the direction of your curve/s before you start the course
  • A foam roll is used on the course (you can substitute a towel if preferred)
  • You should check with your healthcare provider if bone health is a concern
  • There are a variety of written (pdf), audio and video lectures on the course
Description

COURSE UPDATED April 18, 2017

4.9* AVERAGE RATING (36 reviews)

________________________________________

What students are saying ...

This course has been a really good place to start to understand my scoliosis and work with it daily ... this course lets you do it yourself, they are basic once you understand your scoliosis and you dont need to pay big money to have someone show you them. I've got more exercises from this course so far than my practitioner. Kelly Whiteman

"Useful, practical and easy to learn." Antonis Dimas

"I am able to follow and understand my own scoliosis curvature (on which side) which is important for the mentioned stretching and strengthening exercise ahead." Alexis Chow

"So far so good! Very informational and what good timing for myself to do something about my curve at age 25. Thank you!" Julia Cheam

________________________________________

In most cases, the cause of scoliosis is not known. It develops mostly in children and teens and often runs in families, and females are affected 9 times more often than males.

There are two main types of scoliosis which we cover in the course, and one type can often be improved and reduced with treatment and exercise. Unfortunately, there are not many practitioners qualified or even aware that such treatments and exercise programs exist, and as a result you will frequently read that: “Exercise programs have not been shown to keep scoliosis from getting worse.” This simply isn't true. It is the specific type of exercise program that makes all the difference; and I will be teaching THAT program inside the course.

Good posture allows our body to respond well to stress from simple every day activities. But when we lose our body alignment, as we do with scoliosis, the stress and strain of simple daily life (sitting, walking, sleeping and other activities of daily living) lead to muscle tension, pain, weakness, spinal degeneration and poor health.

In the rehabilitation exercise section of this course, I am going to teach Mirror Image Exercises to help improve body alignment (posture), and THAT will ultimately reduce the pain from scoliosis. So what's a mirror image exercise? Well, if our scoliosis bends us to the left, I'm going to show how to bend to the right. If our scoliosis twists us right, I going to show how to twist left, and all in an effort to improve our body symmetry and ultimately reduce the pain.

The majority of the students on this course are over the age of 35 (many over 50) and I'll explain why 'getting worse' is unlikely at this age; however degenerative changes (arthritis) are more likely as studies have shown that prolonged periods of inactivity are related to increased risk of treatment failure. The very good news is that means your long-term success improving your scoliosis may be largely up to you and your efforts. This course is for those of you who plan on aging gracefully and who desperately want to improve your scoliosis appearance and general health.

I think you will love this course! See you on the inside.

Paula

Who is the target audience?
  • You are looking for an exercise routine you can do from home
  • You want to improve your appearance
  • You are over 25 and finished growing
  • You want to slow the progression of your curvature
  • You feel motivated to improve your scoliosis
  • You do NOT have Harrington Rod implants
  • You have NOT had spinal surgery
  • You do Not have osteoporosis
  • You have NO history of vertebral fracture
Compare to Other Posture Courses
Curriculum For This Course
26 Lectures
01:35:21
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Welcome Posture Pupils!
3 Lectures 07:01

Meet Dr Paula Moore and get introduced to her latest course: Scoliosis Exercises You Can do From Home.

Preview 01:54

Watch the introduction video to gain an understanding of the course breakdown, and also some useful tips to help you get the most from the course.

Introduction - How the Course Works
03:15

If you know or suspect you have a scoliosis but you have never been assessed, you absolutely need to be. Maybe you were assessed when you were a teenager but it has been years, perhaps decades, since your last x-ray.

I say this with much experience of scoliosis, including my own: Until the day I had an x-ray taken of my spine, I never fully understood my body shape and made little progress with my exercise routines. Don't make this mistake.

It is crucial that you acquire x-ray information about your scoliosis before progressing through this course. It may mean delaying the course for another couple weeks, but you have access to this course for life, so another couple weeks is well worth your time. 

You have likely suffered the discomfort and insecurity of your scoliosis for years and probably even decades; so another two weeks to gain a clear diagnosis, is the best investment of time you could possibly make for your long-term health and well-being.

Armed with the information your x-ray will provide - thus understanding where in the spine your curves are located, which direction they face (right or left) and the size of the curvature (in degrees), you will choose the exercises in this course that are tailor fit to your unique body shape. 

The course is designed for those of you who have this knowledge, so that the structural exercises you choose,  ultimately help you to ease your pain, slow the scoliosis progression and improve your appearance. 

Go now to the lecture titled: Choosing a Pracititoner, to find out where to get your x-ray. Message me from within this lecture, if you have any further questions.

Preview 01:52
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FAQ - Everything You Even Wanted to Know About Scoliosis
6 Lectures 17:38

There are two main types of scoliosis - one can be improved and the other not so much. Both types of scoliosis however, should be exercised to avoid further progression and chronic pain. 

Preview 01:44

A non-structural scoliosis can improve with exercise and treatment. Unfortunately there are not many practitioners qualified or even aware that such treatments and structural exercise programs exist, and as a result you will frequently read that: “Exercise programs have not been shown to keep scoliosis from getting worse.” This simply isn't true. 

Can Scoliosis be Repaired? Cured? Fixed? Corrected? Improved?
01:36

In this lecture I am going to address this question head on, once and for all. Who should DEFINITELY wear a back brace and who should NOT! What kind of brace is acceptable and what type of treatment and clinical observation should accompany the wearing of a spinal brace.

Are Back Braces Helpful?
02:58

When our posture strays from the acceptable range of normal, as it does with scoliosis, there is unbalanced loading on our tissues and joints, creating excess strain on our body tissues and over time, this can lead to chronic muscle pain. In this lecture you will learn what is causing your pain and how to reduce or prevent it from getting worse

Why do I Have Pain? Will it Get Worse and How Can I Reduce It?
06:15

Scoliosis involves spinal bending either to the right or to the left, and also the rotation or twist of the vertebrae themselves. As the vertebrae twist or rotate, the ribs that attach to each vertebra are dragged along, causing the ribs on one side of the body to push backward giving the characteristic rib hump appearance. This lecture shows you the process of rib humping on video, to help you visualize your own rib hump.

Why Do My Ribs Stick Out & Can I Improve My Appearance?
03:31

Curves greater than 20% are three times more likely to progress! Further progression of the curve is unlikely once spinal growth has stopped (age 25). But later in adult life degeneration of the bones and discs due to the imbalance in the body, may allow the curve to increase up to a further 15 degrees. 

In this lecture we discuss the potential long-term complications and how best to avoid curve progression.

Will it Get Worse? What Can I Expect Long-term?
01:33
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Scoliosis Curves - Draw, Understand & Visualize Your Scoliosis
3 Lectures 26:08

This lecture is for those of you with a thoracic scoliosis - curvature to the right side.

This is a fun lecture. Grab some colored markers and a large sheet of sketching paper. You are going to draw your own scoliosis and this visual will help you when we begin the rehab section of the course; when it helps to be able to visualize your own unique shape.

S-Shape Right (Thoracic Curve Right Lumbar Curve Left)
08:44

This lecture is for those of you with a thoracic scoliosis - curvature to the left side.

This is a fun lecture. Grab some colored markers and a large sheet of sketching paper. You are going to draw your own scoliosis and this visual will help you when we begin the rehab section of the course; when it helps to be able to visualize your own unique shape.

S-Shape Left (Thoracic Curve Left Lumbar Curve Right)
13:34

In scoliosis, the vertebrae rotate and twist causing the spine and chest to rotate. This changes the volume available to the lungs and thus affects our vital lung capacity - the ability of the lungs to take in oxygen. In this lecture you will learn how to measure your own vital lung capacity. Use this test to monitor your improvement throughout the course. 

* You need a long piece of string (and ruler) or tailor's measuring tape for this lecture.

Breathing - The Vital Lung Capacity Test
03:50
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7 Rehab Exercises - How to Improve Your Scoliosis Appearance & General Health
11 Lectures 38:00

The exercises in this course are not suitable for anyone:

  1. With a history of spinal surgery (fusions in particular)
  2. Harrington Rod implants
  3. Osteoporosis
  4. Advanced osteoarthritis 
  5. Advanced degenerative disc disease  


Please do have a listen to my safety audio before starting the course. If you are anything like me, you might be tempted to jump straight in, and I don't want you to injure yourselves. If you are unsure if this program is suitable for you, talk to your healthcare provider before doing ANY of the exercises on this course.

Fitness and health information presented on these pages is intended as an educational resource and should not be used for the diagnosis or treatment of medical conditions.

Exercise is not without its risks and our or any other exercise program may result in injury. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise regimen, particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions.

If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

The editors, authors and or publishers of this course are not liable or responsible to any person or entity for any errors contained in this course, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within.

Consult a doctor or other health care professional for diagnosis and treatment of medical conditions.

Before You Proceed - Please Watch
00:19

This exercise is for anyone with a single curve lumbar scoliosis (right or left side) or anyone with an s curve double scoliosis - thoracic + lumbar. You will need a small towel and a chair before beginning the exercise.

1. Pelvic Lifts - for Lumbar Curves
06:36

This lecture will begin to break up the stiff joint adhesions that prevent good flexibility and movement in your chest and ribcage. Use the wedge only if you have an S-shaped scoliosis.

2. Seated Thoracic Bends (with Wedge) - for Thoracic Curves
06:36

This lecture is for anyone with a thoracic scoliosis - either left or right.

You will need a foam roller and/or a large rolled towel before you begin. This exercise is designed to stretch the chronically tight muscles found in the concavity of a thoracic scoliosis. Review Section 3, if you have forgotten the difference between concavity and convexity.

Preview 04:03

When we stretch a thoracic curve to the right (or an S Curve right) we open up the curvature by stretching the muscles on the concave side/s - review Lecture 10  if you need to.

4. Stretching - Thoracic Curve Right Lumbar Curve Left
03:40

When we stretch a thoracic curve to the left (or an S Curve left) we open up the curvature by stretching the muscles on the concave side/s - review Lecture 10  if you need to.

4. Stretching - Thoracic Curve Left Lumbar Curve Right
02:57

When we strengthen a thoracic curve to the left (or an S Curve left) we open up the curvature by strengthening the muscles on the convex side/s - review Lecture 10  if you need to.

Preview 01:48

When we strengthen a thoracic curve to the right (or an S Curve right) we open up the curvature by strengthening the muscles on the convex side/s - review Lecture 10  if you need to.

5. Strengthening - Thoracic Curve Left Lumbar Curve Right
02:03

When we strengthen a lumbar scoliotic curve we open up the curvature by strengthening the muscles on the convex side in order to improve/reduce curvature and provide greater lower back stability.

6. Strengthening - Theraband for Lumbar Right & Left
04:21

Scoliotics generally have abnormal breathing patterns and scoliotic curves lead to chest deformities that can decrease the space in the body for vital organs such as the lungs and heart. The reduction in space can compromise a person's ability to breathe (vital lung capacity) and for the heart to function properly. In this lecture I teach you how to breathe into your scoliosis. The results of this exercise can be quite amazing over time!

7. Breathe into Your Scoliosis - Increase Your Vital Lung Capacity
05:37

Use this crib sheet to remember the order of the scoliosis exercises. 

PRINT

Crib Sheet - Print Me!
00:00
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Who Can Help Me?
2 Lectures 05:50

In this lecture I discuss how to find a good practitioner. I'll discuss several of the choices available to you. This list is definitely not exhaustive and there are certainly many other health care providers that work with scoliotic clients. We go into quite a bit of detail on the types of treatments you might find most helpful.

Choosing a Practitioner
04:33

Thank you for enrolling on this course. I hope that it proves to be helpful in your journey toward better health. As always, please know that my support does not end here. Post a question within the course at any time - even five months from now, and you will always get a response from me.

If you need more personal support, don't hesitate to email me at ask@posturevideos.com.

Best of health to you going forward. I wish for you attractive, confident, healthy posture!

Paula 

Living with Scoliosis
01:17
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Bonus
1 Lecture 01:14

Scoliotics generally have poor proprioception (the sense of your own body position). Research indicates that poor proprioception generally precedes the development of the curve/scoliosis. WOW!  On this basis, any scoliosis rehab exercise program should be oriented toward increasing proprioception through activation or strengthening of the core and postural stabilizers. The most effective ways to improve your proprioception is through balance exercise training. 

Balance Exercises for Beginners
01:14
About the Instructor
Paula Moore
4.5 Average rating
538 Reviews
9,302 Students
10 Courses
Best Selling Author| Posture Expert |8 Million Youtube Views

I Fell In Love With Posture

I've been teaching Udemy courses since September 2014, and in that short period of time, I've created 10 courses (6 are best sellers), over 8 thousand happy students have enrolled, with hundreds of 5* reviews - smiling!

People often ask me why I left a successful chiropractic career, and I tell them that I was frustrated by the quick fix approach to health I found in private practice. I wanted to hand back control, and that is exactly what I did. I took my posture tips and health advice online and began making posture videos. Never did I imagine my posture videos would go viral, and receive millions of views - but they did!

I fell in love with posture and now, I'm a full-time online Posture Doctor!

Best Selling Author

Paula is the best-selling author of The Posture Doctor and creator of a popular video blog on posture; and with over 8 million Youtube views, she is fast becoming the next big thing in online digital healthcare. Paula is a very popular keynote speaker who presents, Talks That Move You and has received international attention with interviews by the BBC and Breakfast Television, and is the 2012 winner of The Business Profile of the Year - London, UK.