Swayback refers to the excessive extension of the lower spine that is usually caused by the excessive forward tilt of the pelvis. This condition can cause lower back and hip pain, decrease your ability to move well, and weakens your hip and abdominal muscles, explains fitness professional Anthony Carey, author of "Pain-Free Program." To prevent or minimize the symptoms of swayback, perform corrective exercises daily to reduce your lower back's curvature. You do not need any special equipment other than your own body weight.
Floor Bridge With Knee Squeeze
Step 1
Lie on the ground on your back with your feet flat on the ground, about hip-width apart. Place a yoga block between your knees and squeeze it tightly.
Step 2
Exhale and raise your buttocks off the ground as high as you can while keeping the block between your knees. Hold this position for two deep breaths.
Step 3
Inhale and lower your buttocks to the ground. Repeat the exercise for three sets of 10 reps.
Kneeling Hip Flexor Stretch
Step 1
Kneel on the ground on your left knee and put your right foot in front of you with your leg bent at 90 degrees. Raise your left arm over your head.
Step 2
Shift your weight to your right foot and tighten your left buttock. Hold the stretch for three deep breaths. Do not arch your lower back.
Step 3
Lean your torso to your right without moving your lower body. Put your right hand on your right thigh for support. Hold the stretch for three deep breaths.
Step 4
Return to the starting position, switch leg position, and repeat the exercise on the opposite side of your body.
Kneeling Ankle Squeeze
Step 1
Kneel on the ground on both knees and put a yoga block between your ankles. Keep your chest and chin up.
Step 2
Squeeze your ankles together, which will tighten your buttocks. Hold the position for one deep breath and relax. Pull your shoulders back slightly as you squeeze without moving your body.
Step 3
Perform two to three sets of 15 butt squeezes. Stand and walk around for about 30 seconds between sets.
Things You'll Need
- Yoga block
References
- "Pain-Free Program"; Anthony Carey; 2005
- "IDEA Fitness Journal"; Corrective Exercises: Swayback Posture; Christine Romani-Ruby; February 2011
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