The Top Lordosis Exercise
Lordosis refers to the inward curve of the spine, focusing on the neck and the lower back, which have natural “lordotic” curves. Most of the time, particularly in back pain sufferers, this curve becomes exaggerated, creating an excessive lordosis. Correcting this featured postural dysfunction can be challenging to even the best therapists, but if you have the right exercise, it can be a much simpler task.
One of the most important aspects of excessive lumbar lordosis is to remember where it is coming from. There are two major players here. The pelvis is frequently involved, which will be in excessive anterior pelvic tilt, or the neck, which will usually be doing the same thing as the lower back. Since anterior pelvic tilt is the primary cause, it is wise to start there.
Anterior pelvic tilt is caused by muscular imbalance between two main muscle groups. The muscles that create anterior tilt include the psoas, quads, adductors, and lumbar extensors. The muscles that create posterior pelvic tilt include the glutes, hamstrings, obliques, and rectus abdominus.
The ideal exercise will assist in lengthening the muscles that anteriorly tilt the pelvis, and strengthen the muscles that perform posterior pelvic tilt.
This exercise is found in the Supine Hip Extension.
The primary focus of this exercise is contraction of your butt muscles, along with a light contraction in the lower abdominal region, to assist in posterior pelvic tilt.
Here is a sample:
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!
–Sam Visnic
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Comments
3 Comments on The Top Lordosis Exercise
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Peter on
Mon, 3rd Nov 2008 7:48 am
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FitBuff.com's Total Mind and Body Fitness Blog on
Mon, 12th Oct 2009 2:13 pm
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Total Mind and Body Fitness Blog Carnival 123 | How To Build More Muscle on
Mon, 12th Oct 2009 8:43 pm
This is indeed the best exercise to correct hyper-lordosis. I discoveret It myself several years ago and It’s really capable to correct lordosis in few days.
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"Having someone like Sam to refer my patients to who is as comprehensive, brilliant and caring as he is makes my job so much easier!! I feel assured that my patients are in good hands and are going to get the results they so desperately want. I highly recommend Sam to anyone who is looking to resolve their back pain easily and effectively!”
-Dr. Holly Lucille N.D., R.N. -
“I've used Sam on more than one occasion to help me with back pain issues. As a full time web designer I often spent too many hours sitting behind the pc which led to chronic back pain. I started working with Sam a few years ago and his knowledge and insight helped me to alleviate my back pain issues and even improve my posture. Whenever I start to have back pain issues I just re-implement the tools and techniques he showed to me and in no time my back pain goes away. He really is the back pain specialist!”
-Jimmy Powell
Owner, Stellar Media Group -
“Sam is an excellent mind/body fitness coach & trainer. When it comes to eliminating complex back problems, Sam's your man. He is passionate about his work and dedicated to healing his clients. I highly recommend his services.”
-Michelle Armstrong
Author, "Manage Your Mind, Master Your Life" -
“In my experience it is rare to find a health practitioner who consistently cures the underlying issues, and successfully drives to total wellness. Sam has become our trusted family 'health support system' because he is one of those rare people. He has successfully helped my mother in law, sister, wife, daughter, and myself cure what western medicine has been unable to. We highly recommend Sam ... plus he's a cool guy !”
-Tim Parsey
Microsoft Partner, Dir UX -
“I was so impressed when working with Sam, from his detailed and thorough evaluation, to the great workouts and home exercises prescribed. I've referred a number of people to Sam and in the past we've used his DVD for gifts to patients for home care. I strongly recommend Sam's services and hope to be working with him personally at some time in the near future.
-Dr. Matt Costantino
HealthSource Chiropractic and Progressive Rehab