10 Min Advanced Scoliosis Core Workout | Exercise for Back Pain Relief

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Are you living with scoliosis or hyperkyphosis and ready to take your strength and spinal stability to the next level?

This advanced core stability exercise routine is designed specifically for those who already have a solid foundation of core strength and have completed beginner or intermediate scoliosis routines.
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Led by Dr. Chris Gubbels, a leading expert in non-surgical scoliosis and hyperkyphosis care, this program targets spinal alignment, strength, and long-term pain reduction.
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⏱️ Timestamps / Chapters:
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00:50 – Intro to the Advanced Core Routine
01:12 – Warm-Up #1: External Knee Rotations
01:55 – Warm-Up #2: Knee to Chest
02:15 – Warm-Up #3: Spinal CARS (Controlled Articular Rotations)
02:52 – Bird Dog Exercise
03:09 – Advanced Dead Bug (Straight Legs)
03:34 – Static Base Step-Back Taps
03:52 – Forearm Plank Hold (60 sec)
04:09 – Side Plank Right (45 sec)
04:26 – Side Plank Left (45 sec)
04:45 – Return to Advanced Dead Bug
05:01 – Hollow Back Hold (30 sec)
05:19 – Plank Lateral Leg Taps
05:41 – Final Core Move: V-Ups (15–30 reps)

​What You’ll Gain from This Routine:
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✅ Improved posture & core control.
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✅ Reduced chronic back pain.
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✅ Greater spinal mobility and endurance.
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✅ A safe and progressive workout plan designed for scoliosis and hyperkyphosis.
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