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Postural Exercises for Lordosis

by
author image Lisa Mercer
In 1999, Lisa Mercer’s fitness, travel and skiing expertise inspired a writing career. Her books include "Open Your Heart with Winter Fitness" and "101 Women's Fitness Tips." Her articles have appeared in "Aspen Magazine," "HerSports," "32 Degrees," "Pregnancy Magazine" and "Wired." Mercer has a Bachelor of Arts in psychology from the City College of New York.
Postural Exercises for Lordosis
Woman doing crunches on stability ball Photo Credit KatarzynaBialasiewicz/iStock/Getty Images

Overview

Postural lordosis is characterized by a curvature of the lower back. A number of factors contribute to this postural misalignment. These include weak core muscles, tight hip flexors, poor exercise form and weak gluteal muscles. Some of these conditions may be corrected with exercise.

Hip Flexor Stretches

Due to a biomechanical process known as reciprocal inhibition, when your hip flexors are tight, the gluteals, which are the opposing muscle group, become weak. This has an adverse effect an pelvic alignment. There are two ways to stretch hip flexors. The first is performed with a foam roller. It is known as myofascial self release. This type of flexibility exercise combines the benefits of stretching and massage. Lie prone, aligning your hip flexors with the center of the roller. Allow your weight to sink into the roller. Hold the position for at least 30 seconds. You can also manually stretch your hip flexors by standing up, bending your knee and holding on to your ankle. Tilt your pelvis forward as you pull the leg back. Hold the stretch for at least 30 seconds.

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The Pelvic Tilt

The pelvic tilt position is the opposite of an arched back. If practiced daily, it can help correct a lordotic posture. Lie on your back with your knees bent and your feet flat on the floor. Inhale to prepare. As you exhale, tilt the lower part of your pelvis from the floor, forming a hollow bowl between your pelvis and your navel. Perform about 20 repetitions daily.

Stability Ball Bridge

The stability ball bridge strengthens your gluteal muscles. Since the ball is an unstable object, it requires deep core activation. As such, this exercise will work your butt and your deep abdominal muscles. Lie on your back with your calves draped over the ball. Begin with the pelvic tilt. Then, squeeze your butt until you are in a bridge position. As you roll down, try to feel each vertebra touch the floor. Make sure that the lower back touches the floor before the pelvis. Perform 12 repetitions every day.

Stability Ball Crunch

Strengthening your abdominal muscles is essential for correcting spinal lordosis. Performing your crunches on a stability ball will make use of your deeper abdominal muscles. Position yourself on the ball so that you butt, lower back and mid-back are against the ball's surface. Rest your fingers at the edge of your head. Inhale to prepare. As you exhale, curl your upper torso so that your rib cage moves toward your pelvis. Perform 20 repetitions daily.

Knees to Chest Stretch and Heel Slide

Lie on your back with your knees bent. Lift both legs from the floor, and draw your knees to your chest. Hold the stretch for 30 seconds. Then, lower one heel to the floor. Keep the opposite knee close to your chest. Slide the other heel along the floor until the leg is straight. Keep your back flat on the floor the entire time. Perform eight repetitions on each leg.

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References

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