So /fit/, my girlfriend has scoliosis and as you can see (pic related) she has had a spinal fusion surgery and still has a fair amount of curvature mostly in the mid back. This has also resulted in a bit of kyphosis in the upper back. The surgery was years ago and her doc cleared her for physical activity.
This has caused her to adopt a sedentary lifestyle but she wants to change that, so I've taken up to helping her out.
Her posture is mostly something that can't be helped but what is usually done in these cases is to strengthen the core muscles surrounding the spine. She also wants to develop legs because aesthetics (I don't think putting pressure from above would be wise though, so no barbell squats, and I'm not sure about deadlifts, perhaps further ahead if/when her core is much stronger, since I've read about people with spinal fusion and curvature doing deadlifts) and sometimes gym trainers tend to not really know how to deal with these cases so I'm helping her make a routine that will make her stronger and fitter without herniating her discs.
So far I've come up with this:
Day "A"
Warm-up:
-Mid trap stretch exercise on floormat
-arm slides on wall
-bicycle crunches
-Plank
Workout:
-Reverse machine flyes
-Rowing machine pull
-Lower trapezius dumbell raise
-Weighted step-ups
-Glute cable raise
-Hamstring machine
-Leg extension machine
Day "B"
Warm-up
-Scapular pushups
-Overhead press (with a stick, to activate traps and neck muscles)
-Quadruped arm/leg raise
-Plank
Workout:
-Lat pulldown
-Dumbell rows
-Reverse machine flyes
-tricep pushdowns
-Leg press machine
With standard ABA BAB day switch. Can you think of anything else, or something I might be fucking up with? Any recommendations on specific stretches after this, or any general input?
Thanks /fit/
Bump
>>38530661
OP is your girlfriend Sassy Black Woman?
>>38530661
I've heard, without any confirmed sources, that ab wheels can be beneficial for people with scoliosis.
Again, I stress this has not been confirmed. Do some research or ask more knowledgeable people than myself, but if it does help would be worth it.
Best of luck to your girl OP.
I don't think /fit/ is qualified to answer this
>>38531492
I'll look into it, makes sense since it can be a fairly intense core workout that also targets other muscles with no impact. Thanks a lot!
>>38531515
Well there used to be a couple of knowledgeable people back in the day so I figured I'd post and see what's up.
>>38531515
This. /fit/ is to discuss roids and broscience
>>38530661
Bump
Yesterday i did a ray x exam and found out i had scoliosis aswell, this came in great timing
>>38531595
>there used to be a couple of knowledgeable people back in the day
>2016
>>38533884
Well it depends on what degree of scoliosis you have. I'm being extra careful because my gf has had a spinal fusion surgery, but perhaps you should avoid barbell squats as well.
I don't know about deadlifts, try seeking experience from people who had varying degrees of scoliosis on the internet.
But most of all strengthen your core muscles, all the muscles surrounding your spine so that if you can't correct your curvature, at least make sure your spine doesn't get injured or deviated further.
I've also seen cases of people correcting very minor scoliosis with foam rollers, maybe check into that and most of all be careful and measure yourself, be honest about what you can lift and what you can't do, but don't sell yourself short either.
I fucked a girl with scoliosis once. Her back looked hella weird when I pounded her doggystyle.
>>38534684
if she had a significant enough spinal curvature to warrant corrective surgery, I'd be leery of performing any compoud movement which places a compressive load on her spine. I'd say things like heavy standing OHP, and squats would be out of the picture
Your girlfriend could still get glute gains from heavy glute bridges, cable kickbacks, lunges or split squats. I'd sub cable pull throughs for deadlifts. There's also this device called a hip lift which attaches a harness to your hips and allows you to progressively overload on a squatting motion, without loading the spine - they arent available in most gyms though.
for upper body I'd focus on a horizontal row, vertical row, then midback isolations/scapular strengthening like you have.
>>38534959
I'd do something like this maybe
Lower A
glute bridges
cable pull throughs
split squats/lunges
quad/ham isolations
paloff press/planks/"stirring the pot"
Upper A
staggered stance cable chest press with a + (kind of like your serratus punch thing you wrote, just standing and able to progressively overload)
DB press/DB bench
vertical pull (pullups/LPD)
horizontal pull (bent over rows if non-provoking, otherwise a machine)
bi/tris
then I'd repeat this twice a week, with maybe switching to a more anterior chain dominant movement on Leg day B vs doing bridges first
>>38534959
>>38535041
This is all great stuff, thanks a bunch.
>I'd be leery of performing any compoud movement which places a compressive load on her spine. I'd say things like heavy standing OHP, and squats would be out of the picture
Yeah precisely.
I hadn't thought about substituting deadlifts with cable pull throughs, that's a great suggestion, thank you very much.
Also hadn't thought of glute bridges. Probably will suggest it once her core is stronger and can withstand it.
What's a hip lift? Is it like a belt? Never heard of it.
Thanks again!
>>38534959
This. She should build a program with a physiotherapist (probably wrong word, but you know what I mean). The surgeon should be able to recommend someone or they'll have those services in-house. I'm surprised she wasn't given specific exercises to do.
>>38530661
Wow, and there I thought having minor scolio was bad.
>>38535339
Always count your blessings brah
>>38530661
It's a good thing Lamar gant stayed away from any exercises that loaded his spine or else he wouldn't have pulled the highest percentage body weight dead lift of all time, it might have caused issues with his scoliosis lol