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While looking from the side you can see relaxed abdomen, hyperextended knees and frontal tilt of the hips.

Exercises for lordosis:

1. 1. Starting position on the back with the legs flexed in the knees. You pull one knee towards chest. You do left and right leg continuously. The purpose of this exercise is to stretch lumbar spine muscles.

   
2. 2. Starting position on the back with the legs flexed in the knees. You put your hands on the ties, sliding them towards the knees, once you touch the knees hold that position for 3 seconds while exhaling. The purpose of this exercise is to stretch lumbar spine muscles and to strengthen abdominal muscles.
3. 3. Starting position on the back with the legs flexed in the knees. Your hands are parallel with the body, on the ground. You lift your head up towards the ceiling. The purpose of this exercise is to stretch lumbar spine muscles and to strengthen frontal neck muscles.
4. 4. Starting position on the back with the legs flexed in the knees. Your hands are parallel with the body, on the ground. You flex your head towards your chest. The purpose of this exercise is to stretch lumbar spine muscles and to strengthen frontal neck muscles.
5. 5. Starting position on the back with the legs flexed in the knees. Your hands are parallel with the body, on the ground. You lift your feet from the surface and start to circulate with your knees in one side, after 10 rep change the side. The purpose of this exercise is to loosen spasm in lower back and relax lumbar area.
6. 6. Starting position on the back with the legs flexed in the knees. Your hands are parallel with the body, on the ground. Lift your feet from the surface and pull both of your knees towards chest and slowly go back down to the surface. The purpose of this exercise is to loosen spasm in lower back and relax lumbar area and to strengthen abdominal muscles.
7. 7. Starting position on the back with the legs flexed in the knees. Your hands are parallel with the body, on the ground. Lift your legs up, abduct them and adduct (stretch one from another and connect again) and put back down on the ground. The purpose of this exercise is to strengthen abdominal muscles.
8. 8. Starting position is sitting with your legs stretched and on the surface. You lift your feet in the air, flex your knees towards your chest and slowly stretch your legs back to the starting position. All the time during the movement the feet are in the air. Once you stretch your legs back to the starting position you can put the feet back on the ground. The purpose of this exercise is to strengthen abdominal muscles.
9. 9. Starting position is sitting with your legs stretched and on the surface. You lift your feet in the air, flex your knees towards your chest and grab them with your hands, pulling them harder to the chest. You head is tilting down. Hold this position for 15 seconds. The purpose of this exercise is to stretch lumbar muscles.
10. 10. Starting position is sitting with your legs stretched and on the surface. Try to grab your feet without flexing your knees. Hold this position for 15 seconds. The purpose of this exercise is to stretch your back extensors and all the hamstrings and calfs. All the exercises can be done every day and up to three times per day. All the exercises are meant to have 10 repetitions and up to 3 sets. In the beginning start slowly, understand the movements and the starting positions. If you have any doubts don’t hesitate to contact us.

The visible signs are: one shoulder is slightly lowered compared to other one, one chest cavity is more pronounced, uneven shoulder blade level etc.

Exercise for scoliosis:

1. 1. Starting position is laying down on your stomach. Put your hands on your hips. Try to stretch your whole spine while pushing your head away from the body. The purpose of this exercise is to stretch spine muscles.

   
2. 2. Starting position is laying down on your stomach. One arm is stretched above the head, the other arm is next to the body. Lift your upper body up, while lifting the stretched arm. The purpose of this exercise is to strengthen one side of the spinal muscles.

3. 3. Starting position is laying down on your stomach. Left arm is stretched above the head, right arm is flexed in the elbow and at 90 degree flexed in the shoulder. You lift the left arm and the head, while with the right arm you are pushing the surface, Hold this position for 15 seconds. The purpose of this exercise is to stretch short spinal muscles.

   
4. 4. Starting position is on your knees and hands. Put one arm up at 90 degrees with thumbs up, hold this position for 3 seconds. Repeat the same with the other arm. The purpose of this exercise is to strengthen shoulder and spine muscles.
5. 5. Starting position is on your knees and hands. One arm is flexed in the elbow and your palm is at the back side of your head. You rotate your body with the flexed elbow facing up. When the elbow is facet to the ceiling, hold that position for 3 seconds. The purpose of this exercise is to strengthen the rotators of the spine and core.
6. 6. Starting position is on your knees and hands. You put one arm over the head and try to touch the opposite shoulder. Hold this position for 15 seconds. The purpose of this exercise is to stretch scoliotic spine.
7. 7. Starting position is on your knees and hands Sit down on your heels. Stretch both arms forward while rotating them. At the end of each rotation hold 3 seconds. The purpose of this exercise is to stretch scoliotic spine.
8. 8. Starting position is on your knees and hands Rotate your fingers toward other hand. Go up and down with your chest without flexing he elbows. The purpose of this exercise is to strengthen shoulder blades area muscles.
9. 9. Starting position is on your knees and hands Put one of your knees between your hands. Use your upper body to press the knee down to the surface. You will feel the stretching in your pelvis and spine. Hold this position 15 seconds. Do the same with the other leg. The purpose of this exercise is to stretch scoliotic spine and hip rotator muscles.

10. 10. Starting position is laying down on your stomach. Hands are next to the body. Move your leg from the body while the upper body is moving in the same direction. At the final position hold for 15 seconds. Repeat the same with the other leg. The purpose of this exercise is to stretch the scoliotic spine.

    

All the exercises can be done every day and up to three times per day. All the exercises are meant to have 10 repetitions and up to 3 sets. In the beginning start slowly, understand the movements and the starting positions. If you have any doubts don’t hesitate to contact us.