The Top Lordosis Exercise
What IS Lordosis?
Lordosis refers to the inward curve of the spine. Both the lumbar and cervical regions of the spine have “lordotic” curves. It can also be referred to as “extension” of the curve.
How much lordosis is normal?
According to orthopedic physical therapy text books, the normal curve in the lumbar spine should be approx. 30-35 degrees while standing during postural evaluation.
Reduced curves in the lumbar spine can cause increased pressure on discs, which too much lordosis increases pressure on the facet joints in the spine.
Lordosis and Pelvic Tilt: The Link To Back Pain
The degree of tilt in the pelvis has a direct influence on the curvature of the spine. If you imagines your pelvis as a bucket of water, and it was tipped forward so that you were pouring water on your toes, this would be referred to as anterior pelvic tilt. This tilt is correlated with an increase in lumbar spine lordosis. The opposite tilt, called posterior pelvic tilt, reduces the lordosis in the spine.
How To Correct Excessive Spinal Lordosis
The correction protocol for too much lumbar lordosis first starts with understanding which muscles can affect this position. Since excessive anterior pelvic tilt is directly correlated with increased lordosis, the same muscles must be addressed. Lordosis exercises must be selected based on the muscle imbalances present.
Supine Hip Extension
Lay on your back with your feet about 12 inches from your butt
Keep your feet flat on the floor and emphasize lifting through your heels
Squeeze your glutes and perform a SLIGHT posterior pelvic tilt (to lightly flatten your lower back)
As you continue to increase the tension in your glutes, lift your hips up toward the sky
ONLY go as high as you can get a full glute squeeze. Going too far up usually results in the movement “flowing into your lower back”
Hold for a count of 10 seconds, then return back to the starting position.
Repeat for 10 repetitions.
Getting good at this movement will go a LONG way towards reducing excessive lumbar lordosis!
By the way, this is only a small sample of many corrective exercises you will find in my DVD set “End Your Back Pain Now!”. Click Here To Learn More!
–Sam Visnic
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