10-Min Scoliosis-Friendly GLUTE Workout | Exercises to Support Your Spine (MODERATE)

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Glute workouts are super popular these days, so we created a series that targets your glutes while keeping your spine in a neutral position.
Here's our 10-minute glute workout for people with Scoliosis or Scheuermann's Kyphosis, designed to increase your fitness in a scoliosis-friendly way.
If it's your first time joining us, maximize your workouts by watching our explainer video, which describes our commonly used cues:
• 4 Terms You NEED To Kn...
Looking for more?
Check out our channel with workouts and more:
/ @tscconnect
Questions? Other requests for content? Let us know by leaving a comment below!
Enjoy your workout!
Exercises:
1) Squats with side steps
2) Reverse Lunges
3) Fire Hydrants
4) Double leg Bridges
5) 4-Point Hip Extensions
6) Single Leg Bridges
7) Donkey Kicks
8) Side Plank with Toe Taps
9) Pigeon Stretch
TSC Connect is powered by The ScoliClinic. Check us out:
www.scoliclinic.ca
Follow us on instagram:
@thescoliclinic
*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.

Опубликовано:

5 апр 2021

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Комментарии : 95

@milly4387 2 месяца назад

your account is such a blessing omg

@TSCConnect 2 месяца назад

Hello! Thanks so much for watching and for subscribing! Please keep sharing with your networks so other people can find this channel too :)

@EternaLivesMatter 2 года назад

I've been going through all different workout videos and they work,but I'm in so much discomfort for days after that it is hard to stay faithful and committed. I found these scoliosis friendly routines and enjoy core and glute just now..I don't want to get my hopes up so I'll keep going to see what becomes of it. I truly appreciate your desire to help people with scoliosis. John 3:16 KJB

@TSCConnect 2 года назад

Let us know how the workouts feel after a few days! Hope they work for you.

@ceciliacorson1804 Месяц назад

No pressure, but any updates on the working out?😊

@EternaLivesMatter Месяц назад

@@ceciliacorson1804 I can honestly say that I did venture off to other workouts and if I was wiser at the time I would have stuck with these scoliosis specific workouts if you have scoliosis I would stick with these the reason I didn't was because I didn't feel that I was getting results quick enough however these exercises are intended for people with curves and doing any type of exercise with rotation is not good for someone with scoliosis at least it has not been for me and I can tell you that I enjoy these workouts and I am back to doing them again

@EternaLivesMatter Месяц назад

@@ceciliacorson1804 I hope this helps I am voice texting as I'm working so forgive me plz Also I pray for you if you are someone with scoliosis because I know that it is not an easy thing to live with on many levels but God is good stay strong

@gamegreet 2 года назад

I’ve just been recently diagnosed with idiopathic scoliosis and am relieved to have found your channel

@TSCConnect 2 года назад

Hi Erik - great to hear our channel is helping. Be sure to contact a physiotherapist who can help you do exercises that are specific to your curve as these workouts are very general. Good luck!

@mariannegirao8135 2 года назад

This video is underrated. I'm glad I found it ❤️

@TSCConnect 2 года назад

Thanks! Please share with your friends or anyone you know who has scoliosis!

@fitindiafit 3 года назад

Excellent Workout, We appreciate your hard works and information.

@TSCConnect 2 года назад

Our pleasure!

@LeahMouseVlog 11 месяцев назад

This is so great! People don't understand when they try to get me to do conventional workout things because I either just CAN'T because my spine is twisted differently than theirs, or it causes me pain. The only one I physically couldn't do from these was the single-leg bridges - literally couldn't support my weight on just one side (from my twisty lower back), but otherwise, this was super awesome. THANK YOU!!

@TSCConnect 11 месяцев назад

Hi! We're so glad you found us and that you enjoy our workouts for scoliosis. For the single leg bridges - you can try a modification where you keep both feet on the ground but you just raise one heel up slightly, to encourage the flat footed side to strengthen. The eventually you'll work up to being able to lift the one foot off entirely :) Please share our workout and channel with your healthcare providers and on your socials so other people with scoliosis can find this info too!

@arianablanco2419 Год назад

Thank you so much for these videos! I have moderate scoliosis so I really appreciate it 🥺❤

@TSCConnect Год назад

You are so welcome! Also just to clarify - the beginner/moderate/advanced labels on our workouts are for the level of difficulty of the workout, not the size of the curve :) so you're welcome to do any level of workouts that you feel are appropriate for your fitness level

@louloulebanon13 Год назад

Please do more glute exercises!

@TSCConnect Год назад

Have you checked these ones out? Hip & Pelvis Stability: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jOTLXB_a8R8.html Kettlebell workout (lots of legs): ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-OC67F3vCa7o.html Theraband loop for glutes: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zeuDcVCM6aM.html

@lindadowney2044 2 года назад

Love your videos, but would like to give you my feedback. I wish that the transition from one exercise to the next would allow enough time to perform the transition scoliosis safe. Following along with the video we transition from lying on our backs to a hands and knees tabletop position numerous times. The video doesn't allow enough time to roll on your side push yourself up and get into position. I find myself scrambling any old way to get myself ready for the next position. Near the end of the video the instructor who is absolutely amazing actually does the transition in the video, and i love that as it gives me time to make scoliosis safe movements.

@TSCConnect 2 года назад

Hi Linda, thanks for that feedback, that's really helpful! We were approaching it with the goal of making the transitions quick so people can string together the exercises, but it totally makes sense that transitions may feel rushed (especially when lying upright). For our upcoming videos, we'll try adding more time for transitions! That's very helpful feedback, we welcome any other ideas you have. And thanks for the kind words! Do you like to watch the screen during the explanations before each exercise, or just listen to it while you transition your positions?

@lindadowney2044 2 года назад

@@TSCConnect Hi, thanks for your reply. Your question made me realise that it was how i was using the video that was the issue. I was madly rushing to be in position for the instructional segment! (don't know where my head was) There is ample time to set myself up for the next position and be ready to start when the 30 seconds countdown begins. The music the timer the detailed instructions - all amazing. thank you :)

@TSCConnect 2 года назад

Oh! That’s so good to know! That was originally why we did the explanations between each exercise (but tried to keep them under 20 seconds!) so people can transition while listening and watching the instructions for the next exercise. Let us know if you have any other questions!

@nancymoule6317 11 месяцев назад

Good morning, I just did this exercise workout. I enjoyed it very much. I am so glad I found your channel and I definitely worked up a sweat. Thank you😊 Nancy Moule

@TSCConnect 11 месяцев назад

Great job! That’s wonderful. And how does your back feel?

@nancymoule6317 11 месяцев назад

My back feels better. Thank you. 😊👍

@yunshao696 2 года назад

thank you

@TSCConnect 2 года назад

You're welcome!

@Anmeanspeace 2 года назад

thanks for sharinf

@TSCConnect 2 года назад

Welcome 😊

@Jane-lk9oi 2 года назад

Hi, I really enjoy your scoliosis-friendly workout videos! Could you make a scoliosis-friendly full-body HIIT workout as well? Thank you! :)

@TSCConnect 2 года назад

Yes! We have a full-body burn workout here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-qw45tyvm3e0.html And we just made another cardio workout - will be releasing it soon😉

@Jane-lk9oi 2 года назад

@@TSCConnect Can't wait for it!

@Jane-lk9oi Год назад

@@TSCConnect Hi! Is it okay to use a miniband when doing glute exercises if I have scoliosis?

@andreamendoza3938 Год назад

@@Jane-lk9oi yes of course!

@sessizdeniz494 25 дней назад

I want my upper legs to become thicker, will this workout help me? Or is this just for slim legs?

@ekachikhladze7379 Год назад

happy 2023 :) could you recommend please scoliosis friendly back thighs workouts that could be done with weights as well? thanks a lot in advance :)

@TSCConnect Год назад

Have you done the kettlebell workout? Kettlebell swings and hip hinges are focused on posterior chain!

@ekachikhladze7379 Год назад

@@TSCConnect will try it thanks, but have no kettlebell, might use dumbbells' instead

@esmeraldavaltierra8400 Год назад

I had scolliosis and have a lot of pain thanks csn you do videos for the all body like 25 mint pls

@TSCConnect 11 месяцев назад

Have you tried this one: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-eHgvpA2oI-I.html Also, if you have a lot of pain, try our beginner workouts that are more gentle: ru-vid.com/group/PLpr1aOXw16npMQ-VycnLnroPcndSmwQVE And please find a physiotherapist near you who can assess your situation and suggest pain management strategies.

@adrianaa4307 Год назад

Hi there! Awesome workout… can I add some weight in any of those ones?

@TSCConnect Год назад

Yes! Go ahead and add weights if it feels good for you. If you’re unsure, please ask a physio near you

@Stargazing482 2 года назад

please can you do a glute warm up video as glute activation is essential for growth

@TSCConnect 2 года назад

Good point! We'll look at some options and see if there are enough to make a full video or if we work the activation into the warm-up of future glute strengthening videos. Thanks for the request! Keep 'em coming!

@nancymoule6317 6 месяцев назад

Good morning, I did this particular exercise and find that it helped. Do have modified exercises for this exercise video? Thank you. Nancy Moule 😊😂

@TSCConnect 5 месяцев назад

If you're looking for modified versions, try our beginner playlist as those all have gentler movements and easier versions of exercises.

@ekachikhladze7379 Год назад

added a hip resistance band for more challenge. How about hip thrusters, are they safe for scoliosis? ( I have got an s shape - moderate condition ), thanks for your kind response .

@TSCConnect Год назад

Great idea to add bands! We encourage everyone to modify any of the exercises to be easier or harder as they'd like :). As for hip thrusters, they are generally fine for people with scoliosis since they're a symmetrical exercise, but it really depends on your technique and if you're able to control curve-related compensations - watch for pelvis shifting to the side, or pelvis rotation, and also make sure to use your glutes to thrust and not overarch your lower back. -Physio Andrea

@ekachikhladze7379 Год назад

@@TSCConnect Thank you for explaining in such details, very much appreciated 😇

@yunshao696 2 года назад

how if have spondylolisthesis and scoliosis, the exercise for spondylolisthesis can afffect the scoliosis

@TSCConnect 2 года назад

Hello! If you have spondylolisthesis, please consult with a physician as there are various levels of severity. These exercises are performed in spine-neutral and don't involve bending/twisting/flexing of the spine so be safe for people with scoliosis or spondylolithesis. If you're unsure, please have a physiotherapist assess your technique for each movement. Thanks!

@LeahMouseVlog 11 месяцев назад

I have both of these, as well (NOT fun!!). It's not so much about doing exercises that are "spine-friendly" that is the problem, but relying on your back/lower back to support your weight in different positions during exercises. That's what I think people without these painful issues don't quite understand.

@Julieta22333 2 месяца назад

i've been diagnosed with scoliosis and i'm gonna get surgery soon. Im hoping for a summer glow up but i'll probably be resting the whole summer. If i do this before my surgery and i see a difference would my glutes shrink after my surgery? or stay the same? edit: i've been doing this for about 2 weeks or 1 and i think im starting to see differences!😁

@TSCConnect 2 месяца назад

that's difficult to say because it depends on what exercises you're allowed to do post-surgery, and how soon

@Julieta22333 2 месяца назад

@@TSCConnect ok ty

@carlaalba6158 2 года назад

can i use some resistance band?

@TSCConnect 2 года назад

Yes, feel free to add bands where you want!

@amandeepchoudharynewdelhi7975 9 месяцев назад

I am regularly doing all exercise and loved them.thanks.i recovered after bike accident that result in week muscle around back and hips resulting in minor scoliosis. I would like to continue with ur online programme if any

@TSCConnect 9 месяцев назад

Where are you located?

@fathimanasreen778 2 года назад

Can scoliosis patients do squats?.. I have seen in many websites to squats.... I am a scoliosis patient.. Now I go gym regularly to lose weight but I always feel pain in my lower back.

@TSCConnect 2 года назад

We love squats in general, but it really depends on your form. Since you're feeling pain, I would strongly suggest seeing a scoliosis-trained physiotherapist in your area who could assess your technique and give you some cues that may help your symptoms. Hope that helps! -Physio Andrea

@fathimanasreen778 2 года назад

@@TSCConnect Thanks for your reply...so sweet of you ❤️

@LegendinoP2E Год назад

I have scoliosis can i go for gym workout or its dangerous ??

@TSCConnect Год назад

Check out our 2 Q&A videos on going to the gym, squats, deadlifts, and more: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NvqMLCAs6Wk.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0ET6nCShmS0.html

@hater8812 Год назад

need exercises for scoliosis lombar dextroconvex

@TSCConnect Год назад

We can’t provide individualized exercises on RU-vid. Please see a therapist in your area for medical advice

@Hazel4love 5 месяцев назад

You just doing exercises that are good for people without scoliosis. Maybe more scoliosis friendly, thanks that would be helpful. I have had personalized physical therapists to, and they did crunches on the wall to offer support.

@nancymoule6317 6 месяцев назад

Sorry but do you have a modified version of the video? My left side is where my scoliosis is. This morning I couldn't do any exercises my left side. I was in pain( not a lot) but my body told me not to do these exercises on the left side. Thank you.😊 Nancy Moule

@TSCConnect 5 месяцев назад

Hi Nancy, we can't provide modified workouts for any specific person or reason as we can't give medical advice on RU-vid. Without doing a full assessment, it's difficult for us to know what types of modifications to give someone. if you're experiencing specific pain, please find a scoliosis-trained Physiotherapist near you

@Hazel4love 5 месяцев назад

Yeah like doing like we don't have scoliosis and so easy, not to say all will have issues, thanks anyways.

@TSCConnect 5 месяцев назад

If some of the exercises are difficult, try some of the workouts on our Beginner playlist, which uses movements that are lesser range of motion, slower pace, and lower impact: ru-vid.com/group/PLpr1aOXw16npMQ-VycnLnroPcndSmwQVE

@Hazel4love 5 месяцев назад

@@TSCConnect thanks, it is mostly those crunches, but the rest look fun.

@Hazel4love 5 месяцев назад

I cannot even do squats, pulls my hamstring muscles, need more stretches 1st and low impact option... Neith can do lunge that knee can touch all the way down.

@TSCConnect 5 месяцев назад

Hi there - sounds like our workouts on our Beginner playlist might be more appropriate for you as they are lesser range of motion, lower impact, slower paced. Perhaps start here and then progress to moderate workouts when you want more of a challenge: ru-vid.com/group/PLpr1aOXw16npMQ-VycnLnroPcndSmwQVE

@misso1806 2 года назад

I have read from some many supposed reliable resources that squatting is not okay for scoliosis. I really want to strengthen my body but reading and hearing so much conflicting information makes me scared of worsening my back...

@TSCConnect 2 года назад

Interesting, what is the concern regarding squatting with scoliosis? And, what is the resource that you read it from? We're happy to look into it! From our perspective, there aren't any issues with squatting since most of the movement is generated through the hip and glutes, and the spine stays neutral.

@Partycitybaex 2 года назад

I also never found it helpful with my scoliosis

@TSCConnect 2 года назад

@@Partycitybaex can you share a bit more about what you mean?

@Partycitybaex 2 года назад

@@TSCConnect whenever I squat, I only feel the results on one side; my right glute. That’s the bigger glute

@miakokavec5365 2 года назад

@@Partycitybaex try to squeeze both glutes when u squat

@pamsmith7369 6 месяцев назад

If you want us to hear you, please stop growling the ends of your words. I know it’s trendy to do that but it’s now audible. Pronounce all syllables of the words in the same timbre so they can be heard. Thanks!

@TSCConnect 6 месяцев назад

Hi Pam - I re-listened to this video and I hear what you mean as my voice sometimes cracks however I assure you I’m not ‘growling’ in any way to be trendy - this is just my normal voice. Please listen to newer videos as we updated audio equipment and recording styles, perhaps it improves with time

@carlaalba6158 2 года назад

can i use some resistance band?

@TSCConnect Год назад

Hi Carla - how has it been going, have you tried the resistance bands?

@carlaalba6158 2 года назад

can i use some resistance band?

@TSCConnect Год назад

Yes!