By Rita La Rosa Loud, B.S.
For seniors managing scoliosis, a well-rounded fitness program is especially important. Key elements include resistance training, flexibility work, core strengthening, correction of muscular imbalances, and postural support exercises. That’s exactly what 76-year-old Sheryl Goodman did. Through targeted stretching and strengthening exercises, she improved her posture and spinal alignment.
Sheryl’s early scoliosis diagnosis
Scoliosis is when the spine curves sideways, referred to as a S or C shape. These deviations are located anyplace along the spine, typically, in the mid-back or lower spine. Incidentally, this asymmetrical condition can occur at any age. Sheryl’s scoliosis journey began at age eight, when her mother noticed that one side of her handmade clothes was always shorter. After a pediatrician referred Sheryl to Boston Children’s Hospital orthopedics, she was diagnosed with scoliosis, a sideways curvature of the spine in her lower back and neck. Thus, Sheryl underwent physical therapy sessions and repeated X-rays twice yearly. At puberty, her curves remained stable, so she was discharged from care.
Sheryl stays active through scoliosis
For more than 50 years, Sheryl remained happily pain-free while enjoying horseback riding, ice skating, tennis, golf, and even running the New York Marathon! Plus, in her mid-30s, she became an avid yoga enthusiast. But, 10 years ago, sciatica and balance issues emerged, leading her back to physical therapy where she was encouraged to build strength at a gym by her physical therapist. Consequently, three years ago, she joined our center for health and fitness and now trains six months a year in Quincy and six months at a gym in Atlanta. According to Sheryl, “I credit both fitness facilities for their personalized approach, diligent instruction, encouragement, support, and hands-on corrections. It truly takes a team!”
Sheryl builds strength, flexibility, and spinal support
To support her strength, posture, comfort, and lessen her pain, Sheryl combines Nautilus strength training with guided stretching. Her resistance training routine helps build muscle, strength, endurance, bone mineral density, and improves body composition (muscle, fat ratio) while easing muscle tension and pain. She also uses a Stretch Mate, mat-based flexibility exercises, and At-Machine stretches to improve flexibility and range of motion. To address the unevenness of her spine, and correct muscular imbalances, Sheryl also focuses on unilateral movements (one side at a time) and includes core stabilization exercises to support her spine. Currently, she practices Pilates in Massachusetts and in Georgia. For scoliosis specific exercises: 2018 Charles L. Blum, DC, drcharlesblum.com.
What scoliosis research shows
Clinical studies clearly indicate scoliosis-specific exercises can correct muscular imbalances, improve spinal alignment and posture, reduce pain, delay progression, and above all enhance quality of life.
“I am straighter and stronger than ever!” she says. “Maintaining that and minimizing the often-present back pain are my lifelong goals.” Sheryl performs a resistance-band shoulder shrug, an exercise that strengthens the upper back, neck, and shoulders and improves posture.
Sheryl’s bone mineral density report
Strengthening the entire musculoskeletal system of both the upper and lower body alike can help counter the direction of the curve while also building bone mineral density. According to Sheryl’s most recent Emory Healthcare of Atlanta, Georgia report, she has osteoporosis but not osteopenia. However, between April 23, 2025 and April 2, 2026, she significantly increased her total spine bone density by 4.3%. More good news: Sheryl’s regular exercise routine appears to be paying off, as both her right and left total hip measurements remained stable during the same period.
Build strength and improve posture and alignment in the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College adult group fitness program. It includes resistance training, cardiovascular exercise, stretching, balance work, and functional movements. We are located at Presidents Place, 1250 Hancock St., Quincy. Call 617-405-5978 to tour, inquire about complimentary training and obtain registration procedures. Street parking is available; a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.
