Scoliosis Stretches and Exercises for Better Posture

At Rady Children’s Health, we don’t just diagnose scoliosis. We guide individuals and families through every step, from screening and therapy to long-term follow-up care.

In this video, we’ll review gentle stretches and postural exercises that promote flexibility and comfort for children and individuals living with scoliosis or recovering after treatment. These small, consistent movements can make a big difference in posture and daily comfort.

Let’s start with the pectoral stretch.

Lie lengthwise on a rolled towel or blanket, or a long foam roller if available, with your arms open to the sides. This opens the chest and counters rounded shoulders, which are common with spinal imbalances or kyphosis.

Next is prone shoulder retraction. Lie face down with the forehead resting on a small towel roll. Gently squeeze the shoulder blades together and lift the arms slightly off the ground. This strengthens the upper back muscles that support good posture.

Single knee to chest stretch. Lie on your back with knees bent and feet flat on the floor. Slowly bring one knee to the chest and hug it using both arms. Keep the back flat and breathe normally. Hold for 15 to 30 seconds, then switch legs. You will feel a stretch in the back of the hip and gluteal area. Repeat three times per leg.

Double knee to chest stretch. Lie on your back and bring one knee to the chest at a time. Then hug both knees toward your chest. You should feel a gentle stretch in the hips and lower back. Hold for 20 to 30 seconds. Rest and repeat three times.

Piriformis stretch. Begin by lying on your back with knees bent and feet flat on the floor. Place one ankle over the opposite knee to form a figure four position. Pull the bottom leg toward your chest by holding behind the thigh. Hold for 30 seconds, then switch sides. Perform three stretches per leg.

Now, try seated pelvic tilts. Sit tall on the edge of a chair with feet flat on the floor and away from the backrest. Gently rock the pelvis forward and backwards while engaging the core. This improves pelvic control and helps relieve lower back tension.