10-Min Scoliosis-Friendly Core Workout 1 | Exercises to Support Your Spine

Core, core and more core! Are you always told by your medical professionals to 'just keep your core strong', but then only see YouTube workouts with lots of twisting and crunching that doesn't feel good for your scoliosis? Well, we made this core workout just for you!

Here's a 10-minute, medium intensity core workout for people with Scoliosis or Scheuermann's Kyphosis, designed to increase your fitness in a scoliosis-friendly way using spine-neutral movements.

If it's your first time joining us, maximize your workouts by watching our explainer video, which describes our commonly used cues:

Looking for more?
Check out our channel with workouts and more:

Questions? Other requests for content? Let us know by leaving a comment below!

Enjoy your workout!

Exercises:
1) Bent Knee Fallouts
2) High Plank Side-to-Side Taps
3) Dead Bug
4) Mountainclimbers
5) Supine Toe Taps
6) Static Beast Hold
7) Supine Leg Raises

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*Although the movements are designed to maintain a neutral spine position, this general workout is NOT meant to replace treatment by a scoliosis-trained Physiotherapist. If you're looking to prevent progression of your curve or address pain or other symptoms, please discuss any specifics of your condition with a medical professional who knows your situation.

[usenlim]

When I first tried to do this 10 minutes core workout 3 months ago, my back burnt so much I couldn't stand it. I couldn't believe it only lasted 10 minutes. Now my back is much stronger. Thank you very much.

[ht]

Finally some core workout where I don't feel back pain🤩. Thank you!

[Jane-lkoi]

Thank you so much! This is exactly what I am looking for. I found so many workout videos on YouTube but they are not scoliosis-friendly. My physiotherapist told me I shouldn't do exercises with twisting, back arching behind, jumping and core training in a sit-up position.

[mazzica]

Super helpful tips, especially for people with scoliosis that want to go to the gym and avoid worsening their condition.
Thank you for the effort you put in delivering such simple but yet so important information.

[carolinebrewer]

Thank you so much for sharing! I use this weekly now. I used to beat myself up for having a weak core when doing things like Russian twists and even crunches, but they always gave me neck pain. I now feel like I can get a great core workout and only the 'good sore' after a workout, not pain.

[agustinmoralesriveira]

Finally someone who really knows about scolosis, thank you!!!

[ekachikhladze]

wow, such a short yet efficient workout, felt the burn, thanks a lot!

[darbylane]

I appreciate how simple, effective, and safe this core workout it! Thanks :)

[kucingpundung]

0:46 Ben Knee Fallouts
1:54 High plank side to side taps
2:37 Dead bag
4:50 Mountain climber
5:31 toe tap
7:45 static beast
8:27 leg raises
10:36 static beast step backs

Btw, for leg raises, is it sciatia friendly?

[nerdygirlcosplay]

Im so glad i found this video, its been very hard to find the motivation to exercise when so many core exercises totally clash with my kyphosis. Thank you so much for making this!

[Airelle]

A big thank you for all your great workouts. I have a severe scoliosis with an important gibbosity. Since I started working out every day following your videos and tips, I feel my back is stronger. Next step... Find a physiotherapist in Montreal who can give me personalized advice.

[teresastringfellow]

Thank you for offering these exercise sessions. The variety will allow me to find some that I can do. I'm considered "aged" with untreated severe scoliosis. I have to get my core under control to remain walking at this point. Thanks again. It's a great service that you are providing. 🙏

[urfavbi]

This is saving my life right now! I’ve been doing it for a couple weeks alongside my sch-pt and it makes everyday movements easier not to mention my abs are way more defined now! Thank you thank you :)

[anthony_lovett]

Thank you for this! My back pain has increased so much with age, i had to stop my old ab routine and was pretty bummed about it. This one was a great alternative

[benjaminroos]

I just came across your channel, this is amazing, thank you so much for doing this.

[julieansley]

Thank you so much! Perfect videos and love the timer that goes along with each exercise

[AikiiYukii]

Thanks for this! I always used to do leg raises only, as that was one of the only scoliosis-friendly core workouts I knew, and did these exercises and had some good soreness on my obliques the next day, which is a muscle I rarely get to activate, thank you!

[nataliya]

Thank you so much! Simple, possible and effective.

[justthisonestep]

Thank you so much for this :) I have mild scoliosis, mostly symptomless, but I've been warned I need to do physiotherapy to not be in pain when I'm older (I'm 31 now). I used to have a great scoliosis-trained physiotherapist who prescribed many of the exercises that I can see in this workout, too. But since I moved to another country, I haven't had contact with her -but this channel really helps to give me some great ideas for home workouts and also reminds me of the kinds of exercises she recommended. Thanks again :)

[hurdco]

Thank you, was looking for more scoliosis friendly core workouts. Usually did planks and leg lifts but had my hands out to my sides to keep my back straight didn't have them behind my pelvis made a difference.