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

Strengthen your shoulders and back 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) Shoulder circles, both directions
2) Arm circles, both directions
3) Deep sumo squats with heavy pelvis
4) Hip hinge hamstring warm-up
5) Bicep curl with small squats

2 Rounds:
6) Bent over rows
7) Wide bicep curl with wide squats
8) Shoulder extension
9) Sumo squat hold, Shoulder external rotation

2 Rounds:
10) Overhead press
11) Arm raises to 90°
12) Horizontal openers with elbows at 90

Cool Down:
13) Interlace hands behind back, chest opener
14) Posterior deltoid
15) Thumbs down bicep stretch
16) Tricep stretch in standing

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*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.

0:00 Introduction
0:59 Shoulder Circles
2:10 Arm Circles
3:27 Sumo Squat Warm-Up
4:57 Hip Hinge Hamstring Warm-Up
6:18 Bicep Curls with Small Squats
7:29 Bent Over Rows
8:48 Wide Bicep Curl with Wide Squats
10:06 Shoulder Extension
11:29 Shoulder External Extension
12:46 Overhead Press
13:55 Arm Raises to 90
16:18 Chest Stretch
17:14 Posterior Deltoid Stretch
18:58 Bicep Stretch
20:11 Tricep Stretch