Scoliosis Exercises

Denise Vanderbush Exercises

To speak with Denise directly contact her in our Scoliosis support forum

These are exercises for after surgery that were given to Denise to help build up her strength and muscles. We do have for before surgery, and should you need them then please contact me. We decided not to list them for now because we didn't want people doing or overdoing any of these and hurting themselves.

Complete this worksheet everytime your do your exercsies.

Ankle Pumps and Circles	Bend both ankles up, pulling your toes towards you. The, bend both ankles down,, pointing your toes away from you. In addition, rotate your feet clockwise and counter-clockwise, keeping your toes pointed towards the ceiling.
Thigh Squeezes - Quadriceps Sets	Tighten the muscles in front of your thigh by pushing the back of your knee down into the bed. Hold for 5 seconds.
Buttock Squeezes - Gluteal Sets	Tighten your buttock muscles by squeezing the muscles together. Hold for 5 seconds.
Hamstring Sets	Bend one of your knees a little and tighten the muscle along the back of your thigh by digging your heel into the bed. Hold for 5 seconds. Repeat on the other leg.
Abdominal Sets	Tighten your stomach muscles by pulling your belly button in towards your spine. Don't move your spine. Hold for 5 seconds.
Heel Slides	Lie flat on your back. Bend your hip and knee by sliding your heel up towards your buttocks. keep your heel on the bed. Keep your kneecap pointed toward the ceiling for this exercise. You may want to use a cookie sheet under your heel to help your heel slide better.
Sitting Knee Extension	Sit in a sturdy chair. Sit with good posture and one leg supported on the floor. Slowly straighten your other leg straight out. Stop at the first sign of tension. Hold for 5 seconds. Repeat 3 to 5 times. Repeat exercise on the other leg.
Sitting with Abdominal Sets	Sit upright with your head facing forward. Keep your shoulders back and relaxed. Do an abdominal set. Keep your hips level with your knees. Avoid crossing your legs for long periods.
Mini Squats	Stand facing a counter. Bend your knees slightly. Hold briefly. Stand straight, rest and repeat.