Lower Body DUMBBELL Workout | SCOLIOSIS-FRIENDLY Weight Training (Intermediate)

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Strengthen your glutes, quads, hamstrings, and calves with this weight training routine designed for people with scoliosis, Scheuermann's Kyphosis, and post-op spinal fusion.
In this workout, Physio Andrea is using 5lb (2.2kg) weights, but feel free to use lighter or heavier ones depending on your fitness challenge.
Enjoy your workout!
1) Lunge - wide squat - Lunge
2) Standing calf raises with arm sweeps wide
3) Standing calf raises in 1st position
4) Squat, hands on knees, calf raises
5) Alternating forward kicks
6) Dynamic hip hinge
7) Lunge - wide squat - lunge with 1 dumbbell at chest
8) Standing calf raises with arms slightly lifted to sides
9) Standing calf raises in 1st position with 2 dumbbells
10) Squat, with calf raises, 2 dumbbells at side
11) Alternating forward kicks, holding 1 dumbbell at 90°
12) Deadlifts with 2 dumbbells
13) 4 point: dumbbell behind knee, donkey kick x 30 sec/side
14) Supine: glute bridging with dumbbell at hips
15) 4 point: dumbbell behind knee, donkey kick x 30 sec/side
16) Supine: glute bridging with dumbbell at hips
17) Figure 4 x 30 sec/side
18) Hamstring in supine x 30 sec/side
19) Quad stretch in prone x 30 sec/side
20) Hip flexor in half kneeling x 30 sec/side
TSC Connect is powered by The ScoliClinic in Vancouver, Canada.
Get Physiotherapy and Registered Massage Therapy treatment for your spinal curve - come to Vancouver for an Intensive Treatment Block: 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:

15 сен 2024

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Комментарии : 22

@marilyn6163 Год назад

I love how you explain every move, the purpose and the proper form. My teens listen to you more than me 😂

@TSCConnect Год назад

Haha! Maybe I should make videos on how to tidy your room and do homework while keeping scoliosis-safe postures 😂😂

@worried9503 2 месяца назад

"Scoliosis-Friendly" and she keeps saying "Keep your back straight" girl, I can't 😂😂😭😭

@TSCConnect 2 месяца назад

Our cues ‘keep your back straight’ refer to the sideview, instead of rounding/curling your trunk forward. We encourage hip hinging to tilt the trunk forward without bending the spine, and so that’s why we use that cue. Of course we understand you can’t straighten your spine from the back view. We can try to think of something else if you feel that’s confusing.

@worried9503 2 месяца назад

@TSCConnect Nono, haha I was merely joking, I understood what you meant

@rekhamaratha286 3 месяца назад

Great set of interesting exercises,….my upper leg trembles or shakes when I take 1 lower limb up while the other is straight on the ground,is that normal

@TSCConnect 2 месяца назад

In general, the shakes are because the muscles are working really hard, and will likely decrease as your strength improves. However if it's accompanied by pain or it persists, please see a healthcare professional

@ranazain3123 Месяц назад

if I want to do side leg raises with a reverse s curve, should I do it with both sides of the right side only? I had 2 coaches one of them keep avoid the tight muscles and training my right leg abduction and left leg adduction but the other coach told me we should train both we couldn't keep training one left the other I was too confused and didn't have a good coach or doctors in my town

@TSCConnect 8 дней назад

For general exercise and fitness, we recommend doing both sides of the body equally for exercises. If you're looking for physiotherapy treatment to prevent progression of the curve or address specific symptoms, then yes sometimes they are only one sided. but that changes depending on curve type, location, size, and what exercise you're doing.

@drainmyn Год назад

Hi. is it possible to use a back roller to relax the muscles with scoliosis

@TSCConnect Год назад

It really depends on the type and severity of your scoliosis, and which rolling techniques you would use. Please find a scoliosis-trained therapist in your area who can assess your curve and recommend appropriate foam rolling exercises.

@drainmyn Год назад

@@TSCConnect thank you

@MelikaShirazi-uh3js 10 месяцев назад

Hi Is it ok to hip thrust with weight with scoliosis ?

@TSCConnect 10 месяцев назад

Generally yes but it depends on how much weight and what your technique is when you do the movement

@cricket5727 Год назад

Can we do running with scoliosis??

@TSCConnect Год назад

Yes however it would be beneficial to have your running technique assessed for how you absorb the forces through your body

@stephto1905 Год назад

@@TSCConnectif my curvature is left lower curve and right thoracic ,how should I run ?

@TSCConnect Год назад

The goal is symmetrical gait pattern, as much as possible. Please consult a scoliosis-trained physio who can assess your running and discuss which strategies can help with your running.

@rayitofinanciero 11 месяцев назад

Can you do it with heavier dumbbells? Whats the limit to not put that muxh pressure on the spine?

@TSCConnect 11 месяцев назад

Yes you can use heavier dumbbells but that question is really dependent on your current fitness level, your spinal curvature, symptoms, and your technique while you lift

@rayitofinanciero 11 месяцев назад

@@TSCConnect I was just recently diagnosed with scoliosios with a 7-8 degree curvature so not sure how my fitness life should be adapted. I like to lift weights

@TSCConnect 10 месяцев назад

That curve is in the ‘mild’ range so general exercises are ok however if you have pain or symptoms, or if the curve seems to be getting worse, please consult a healthcare professional who is trained in scoliosis.