Lordosis is the excessive curvature of the lumbar spine. This is often caused by the excessive forward tilt of your pelvis that raises your buttocks up, causing the lumbar spine to hyperextend. Corrective exercise training focuses on the cause of lordosis rather than the symptoms of lordosis, explains fitness professional athletic trainer Christine Romani-Ruby, a contributing writer for IDEA Health & Fitness Association. Consult a qualified exercise employee for your own corrective exercise strategy.
Prone Ankle Squeeze
This exercise strengthens your buttocks and improves the pelvic alignment in relation to the spine. Lie on your stomach with a yoga block placed between your ankles. Put your forearms beneath your chin. Squeeze the yoga block together and lift it up by bending your knees to about 90 degrees. Then squeeze your ankles together as hard as you can against the block for three seconds, and relax your legs without letting go of the block. This activates your buttocks and stabilizes your hip joints and pelvis. Perform two to three sets of eight to 10 reps.
Supine Leg Extensions
This exercise improves abdominal stability that gets weakened by lordosis. Lie on your back with your feet flat on the ground about hip-width apart. Lift your right foot off the ground about 6 inches. Gradually straighten your right leg without moving your body or your other leg. Hold the end position for two seconds, and bend your knee toward your chest. Perform two to three sets of six to 10 reps per leg.
Kneeling Hip Flexors Stretch
Stretching your hip flexors strengthens your buttocks and can reduce the lumbar extension. Kneel on your left knee and put your right foot in front of you with your right leg bent at 90 degrees. Shift your weight toward your right foot, and tighten your left buttock. Raise your left arm over your head, and hold this stretch for six to eight deep breaths. Do not arch your back as you do this. Perform two to three sets of stretches on each side.
Wall Sit and Press
This exercise strengthens your abdominals, hips and legs. Stand with your feet about hip-width apart and about 6 inches from a wall. Put your buttocks, back and head against the wall. Put elbows, forearms and the back of your hands against the wall with your elbows bent at 90 degrees. Slide your body down until your legs are bent at about 90 degrees. Press your body back against this position for 10 to 12 deep breaths. As you exhale, press your abdominals into your body cavity and your lower back against the wall. Perform two to three sets of this exercise.
References
- "Pain-Free Program"; Anthony Carey; 2005
- IDEA Health & Fitness Association; Corrective Exercises -- Swayback Posture; Christine Romani-Ruby; February 2011
