Specialista in Ortopedia Pediatrica
Scoliosis / posture
Home Exercise Program
Not every exercise listed here is suitable for every child: the selection is individual and is defined during the consultation.
1.Postural education and load management
IMPORTANT: exercises do NOT cure structural scoliosis
Generic exercises do NOT correct the scoliotic curve: their role is to maintain mobility, improve strength and postural awareness. Set up the desk (monitor at eye level, feet supported, elbows and knees at 90°), stand up every 20-30 minutes, carry the backpack with both straps and under 10-15% of body weight.
Every day, breaks every 20-30 minutes
2.Diaphragmatic breathing and rib expansion
Improves breathing capacity and trunk awareness
Supine with knees bent, one hand on the chest and one on the belly. Inhale SLOWLY through the nose expanding the belly while the chest stays still; exhale slowly through the mouth. If indicated by the specialist, direct the air toward the concave side using a hand on that flank as a cue.
2 sets of 8-10 breaths, twice daily
3.Rotational angular breathing (Schroth)
Directs air into the concave hemithorax to open the flattened ribs
In the self-corrected position (seated or standing), place a hand — or have an adult place it — on the flattened rib area indicated by the specialist. Inhale slowly directing the rib expansion AGAINST the hand, outward and backward; exhale maintaining the correction, without letting the trunk collapse.
5-10 breaths per position, holding the correction 20-30 seconds, daily
4.Active self-correction in the mirror
The key movement of the SEAS and Schroth approaches
Standing in front of a large mirror, feet hip-width apart. Lengthen upward as if a string pulled the head to the ceiling, level the shoulders and iliac crests, align the head over the pelvis. Hold while breathing normally, without stiffening or holding the breath.
8-10 holds of 10-15 seconds, daily
5.Prone self-elongation with arm reach
Lengthens the concavity and activates the trunk extensors
Prone on the mat, supported on the forearms with the forehead in line with the spine. Lengthen the trunk forward as if "growing taller", then extend one arm forward/upward (the side is indicated by the specialist) keeping the pelvis still and the lower back not arched. Return slowly.
2-3 sets of 5-8 reps with a 10-15 second hold
6.Side shift (lateral trunk translation)
Reduces trunk translation toward the convexity
Standing with feet still and parallel, translate the trunk LATERALLY toward the side indicated by the specialist (concave side), without tilting the torso and without rotating the pelvis. The movement is a translation, not a side bend. Return slowly to centre.
3 × 8-10 holds of 5-10 seconds
7.Pelvic levelling in the mirror
Corrects the pelvic obliquity that feeds the curve compensation
Standing in front of a mirror, hands on the iliac crests to feel their height. Activate the glute and flank on the lower side to bring the pelvis level, keeping the shoulders level too. Progress by keeping the levelling in single-leg stance and then during a few slow steps.
3 × 10 reps or 30-60 second holds, daily
8.Side plank on the convex side
Asymmetric loading of the trunk muscles on the side indicated by the specialist
On one side, supported on the forearm with the elbow under the shoulder, the CONVEX side facing down (the specialist indicates which). Lift the pelvis aligning ankles, hips and shoulders. Easier version with knees bent on the floor. Perform only on the indicated side, not symmetrically.
From 10-20 seconds up to 60-90 seconds, once or twice daily
9.Wall-bar suspension self-elongation
Axial decompression and lengthening of the concave side
Grip a wall bar (or a bar) with both hands keeping the feet on the ground and letting the trunk hang downward. If indicated, place the hand on the convex side higher to increase lengthening of the concave side, combining it with rib breathing. Come down slowly, do not jump off.
3-5 holds of 15-30 seconds, 2-3 times per week
10.Isometric exercises in the brace
Only for those wearing a brace: maintains muscle tone and reinforces the correction
Wearing the brace, lengthen upward and push ISOMETRICALLY against the brace pads (without moving the trunk), keeping the breathing free. Alternate activation and release. This prevents muscle weakening during the months of brace therapy: precise instructions should be agreed with the specialist.
5-10 reps with a 6-10 second hold, twice daily
11.Dead bug (core stability)
Strengthens deep trunk muscles without loading the spine
Supine, arms toward the ceiling and knees bent 90°. SLOWLY extend one leg and the opposite arm keeping the lower back pressed to the floor. If the back lifts off, reduce the range. Exhale during the extension.
3 × 10 reps each side
12.Bird dog
Cross-chain trunk control
On all fours, hands under shoulders and knees under hips. Extend one arm and the opposite leg to trunk level, without rotating the pelvis or arching the back. Imagine a glass of water resting on the lower back that must not spill.
3 × 8-10 reps each side, 3-second hold
13.Front plank (progression)
Endurance of trunk stabilising muscles
Prone on forearms, elbows under shoulders. Start with knees on the floor; once stable for 30 seconds, progress to the full version on the toes. Body in line from head to heels: the pelvis must not sag or pike. Breathe normally during the hold.
3 × 20-40 seconds
14.Cat-cow and thoracic rotations
Maintains thoracic spine mobility
CAT-COW: on all fours, alternate arching up (cat) and extending (cow) with slow controlled movements, following the breath. THORACIC ROTATIONS: seated with arms crossed on the chest, rotate the torso side to side keeping the pelvis still.
2 × 10 reps per exercise
15.Hamstring stretching
Stiff hamstrings limit pelvic control
Seated on the floor with one leg extended and the other bent with the sole against the inner thigh. Hinge forward FROM THE HIPS keeping the back straight, reaching the hands toward the foot. Stop at the first sensation of tension, without pain and without rounding the back.
3 × 30 seconds each side, daily
16.Physical activity and recommended sports
Sport is NOT contraindicated in scoliosis
Physical activity is generally recommended. Swimming (all strokes), gentle gymnastics, yoga and pilates are suitable; there is no strict preference for symmetric sports over others. Asymmetric sports (tennis, fencing, volleyball) are not forbidden as such. Competitive sport should be discussed with the specialist; scoliosis-specific exercises (SEAS, Schroth) should be set up with a trained physiotherapist, as a complement to the brace when prescribed.
2-3 sessions per week, year-round
RED FLAGS - When to stop and contact the doctor immediately
Stop the exercises immediately and contact the specialist (or go to the emergency department if severe) if any of the following occur:
- Acute or sudden pain during exercise
- Significant swelling after exercises
- Pain that progressively worsens over days
- Fever or general malaise
- Difficulty walking or using the limb after exercises
- Any neurological symptoms (tingling, numbness, sudden weakness)
- Fever, redness or warmth of the joint, or inability to bear weight
In case of doubt, always prefer a check-up over continuing the exercises.
Dott. Daniele Priano
Ortopedia Pediatrica - ASST Gaetano Pini-CTO
ortopediaevolutiva.com • 26/08/2026
Versione Web
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MioDottoreBefore You Start
Who is this guide for?
Adolescents with mild scoliosis or scoliotic attitude. For structural scoliosis, exercises are part of a broader program.
What you need
Clear floor space, mat or soft surface, comfortable clothing. Some exercises may require resistance bands or supports.
Suggested frequency
Daily. Postural exercises require consistency and should be integrated into routine.
Common mistakes to avoid
- •Performing exercises too quickly without control
- •Pushing beyond the pain threshold
- •Skipping days or doing occasional very long sessions
- •Not warming up before strengthening exercises
⚠️ Red flags — when to stop and contact the doctor immediately
Stop exercises immediately and contact the specialist if any of the following occur:
- Acute or sudden pain during exercise
- Significant swelling after exercises
- Pain that progressively worsens over days
- Fever or general malaise
- Difficulty walking or using the limb after exercises
- Any neurological symptoms (tingling, numbness, sudden weakness)
Detailed Exercises
- 1
Postural education and load management
IMPORTANT: exercises do NOT cure structural scoliosis
Generic exercises do NOT correct the scoliotic curve: their role is to maintain mobility, improve strength and postural awareness. Set up the desk (monitor at eye level, feet supported, elbows and knees at 90°), stand up every 20-30 minutes, carry the backpack with both straps and under 10-15% of body weight.
Every day, breaks every 20-30 minutes - 2
Diaphragmatic breathing and rib expansion
Improves breathing capacity and trunk awareness
Supine with knees bent, one hand on the chest and one on the belly. Inhale SLOWLY through the nose expanding the belly while the chest stays still; exhale slowly through the mouth. If indicated by the specialist, direct the air toward the concave side using a hand on that flank as a cue.
2 sets of 8-10 breaths, twice daily - 3
Rotational angular breathing (Schroth)
Directs air into the concave hemithorax to open the flattened ribs
In the self-corrected position (seated or standing), place a hand — or have an adult place it — on the flattened rib area indicated by the specialist. Inhale slowly directing the rib expansion AGAINST the hand, outward and backward; exhale maintaining the correction, without letting the trunk collapse.
5-10 breaths per position, holding the correction 20-30 seconds, daily - 4
Active self-correction in the mirror
The key movement of the SEAS and Schroth approaches
Standing in front of a large mirror, feet hip-width apart. Lengthen upward as if a string pulled the head to the ceiling, level the shoulders and iliac crests, align the head over the pelvis. Hold while breathing normally, without stiffening or holding the breath.
8-10 holds of 10-15 seconds, daily - 5
Prone self-elongation with arm reach
Lengthens the concavity and activates the trunk extensors
Prone on the mat, supported on the forearms with the forehead in line with the spine. Lengthen the trunk forward as if "growing taller", then extend one arm forward/upward (the side is indicated by the specialist) keeping the pelvis still and the lower back not arched. Return slowly.
2-3 sets of 5-8 reps with a 10-15 second hold - 6
Side shift (lateral trunk translation)
Reduces trunk translation toward the convexity
Standing with feet still and parallel, translate the trunk LATERALLY toward the side indicated by the specialist (concave side), without tilting the torso and without rotating the pelvis. The movement is a translation, not a side bend. Return slowly to centre.
3 × 8-10 holds of 5-10 seconds - 7
Pelvic levelling in the mirror
Corrects the pelvic obliquity that feeds the curve compensation
Standing in front of a mirror, hands on the iliac crests to feel their height. Activate the glute and flank on the lower side to bring the pelvis level, keeping the shoulders level too. Progress by keeping the levelling in single-leg stance and then during a few slow steps.
3 × 10 reps or 30-60 second holds, daily - 8
Side plank on the convex side
Asymmetric loading of the trunk muscles on the side indicated by the specialist
On one side, supported on the forearm with the elbow under the shoulder, the CONVEX side facing down (the specialist indicates which). Lift the pelvis aligning ankles, hips and shoulders. Easier version with knees bent on the floor. Perform only on the indicated side, not symmetrically.
From 10-20 seconds up to 60-90 seconds, once or twice daily - 9
Wall-bar suspension self-elongation
Axial decompression and lengthening of the concave side
Grip a wall bar (or a bar) with both hands keeping the feet on the ground and letting the trunk hang downward. If indicated, place the hand on the convex side higher to increase lengthening of the concave side, combining it with rib breathing. Come down slowly, do not jump off.
3-5 holds of 15-30 seconds, 2-3 times per week - 10
Isometric exercises in the brace
Only for those wearing a brace: maintains muscle tone and reinforces the correction
Wearing the brace, lengthen upward and push ISOMETRICALLY against the brace pads (without moving the trunk), keeping the breathing free. Alternate activation and release. This prevents muscle weakening during the months of brace therapy: precise instructions should be agreed with the specialist.
5-10 reps with a 6-10 second hold, twice daily - 11
Dead bug (core stability)
Strengthens deep trunk muscles without loading the spine
Supine, arms toward the ceiling and knees bent 90°. SLOWLY extend one leg and the opposite arm keeping the lower back pressed to the floor. If the back lifts off, reduce the range. Exhale during the extension.
3 × 10 reps each side - 12
Bird dog
Cross-chain trunk control
On all fours, hands under shoulders and knees under hips. Extend one arm and the opposite leg to trunk level, without rotating the pelvis or arching the back. Imagine a glass of water resting on the lower back that must not spill.
3 × 8-10 reps each side, 3-second hold - 13
Front plank (progression)
Endurance of trunk stabilising muscles
Prone on forearms, elbows under shoulders. Start with knees on the floor; once stable for 30 seconds, progress to the full version on the toes. Body in line from head to heels: the pelvis must not sag or pike. Breathe normally during the hold.
3 × 20-40 seconds - 14
Cat-cow and thoracic rotations
Maintains thoracic spine mobility
CAT-COW: on all fours, alternate arching up (cat) and extending (cow) with slow controlled movements, following the breath. THORACIC ROTATIONS: seated with arms crossed on the chest, rotate the torso side to side keeping the pelvis still.
2 × 10 reps per exercise - 15
Hamstring stretching
Stiff hamstrings limit pelvic control
Seated on the floor with one leg extended and the other bent with the sole against the inner thigh. Hinge forward FROM THE HIPS keeping the back straight, reaching the hands toward the foot. Stop at the first sensation of tension, without pain and without rounding the back.
3 × 30 seconds each side, daily - 16
Physical activity and recommended sports
Sport is NOT contraindicated in scoliosis
Physical activity is generally recommended. Swimming (all strokes), gentle gymnastics, yoga and pilates are suitable; there is no strict preference for symmetric sports over others. Asymmetric sports (tennis, fencing, volleyball) are not forbidden as such. Competitive sport should be discussed with the specialist; scoliosis-specific exercises (SEAS, Schroth) should be set up with a trained physiotherapist, as a complement to the brace when prescribed.
2-3 sessions per week, year-round
Frequently Asked Questions
Can exercises correct scoliosis?
Generic exercises do NOT correct structural scoliotic curve. Their role is to maintain mobility, improve muscle strength and postural awareness. For significant scoliosis, specific exercises (SEAS, Schroth) are prescribed by the specialist.
Can my child with scoliosis do sports?
Yes, physical activity is generally recommended in scoliosis. Swimming, gentle gymnastics, yoga and other sports are suitable in most cases, with no strict preference for symmetric sports; asymmetric sports (tennis, fencing) are not forbidden as such. Competitive sport and scoliosis-specific exercises should be set up with the specialist and a physiotherapist trained in these techniques.
Do heavy backpacks cause scoliosis?
No, heavy backpacks do NOT cause scoliosis, which has genetic and structural causes. However, an overly heavy backpack (>10-15% of body weight) can cause back pain and worsen posture. A balanced backpack with both straps is recommended.
How often should scoliosis be checked?
During growth, check-ups are generally every 4-6 months for mild scoliosis (10-20°) and more frequent for larger curves or during rapid growth phases. Frequency is determined by the specialist based on individual case.
