17 August, 2011
Lordosis Exercises for Adults
Adults with lordosis have a prominent curve to their lower spine. This often is called swayback and can cause the abdomen to sag and the rear end to protrude more severely than normal. Strengthening and stretching of the muscles in your back, abdomen, and hips can help correct your lordosis. As always, check with your doctor prior to beginning a new training program.
Strengthen your abdominal muscles so they can help your back properly support the weight of your body. Lie flat on your back with your knees bent and your feet on the ground. Your hands should be behind your head with your elbows wide. Pull your abdominal muscles in toward your spine, then crunch your head and shoulders off the ground slowly and in a controlled manner. Lower back to the starting position. Perform three sets of 12 repetitions.
A bridge will strengthen your abdominal, back and hip muscles. Lying flat on your back with your knees bent and feet on the floor, extend your arms alongside your body with your fingers pointing in the same direction as your toes. Pull your abdominal muscles in toward your spine as you lift your rear end off the ground. Push your hips up until your body forms a straight line from your knees to your shoulders. Hold this position for five seconds before lowering back down to the starting position. Work up to doing three sets of 12 repetitions.
Stretch out the muscles of your lower back with this supine stretch. Lie flat on your back with your abdominal muscles pulled in toward your spine. Bend your knees and hug them in toward your chest. Grab your shins, pulling your legs closer to your body. Keep your head on the ground and your shoulders and neck relaxed during this stretch. Hold the stretch for 30 seconds. Release your legs for a short break. Repeat the stretch a total of three times.
One final stretch to ease your lordosis is a hip flexor stretch. Your hip flexors extend along the front of your hip. To stretch them, lunge deeply, placing your left knee on the ground behind you and allowing it to bend slightly. Your right leg should remain in a 90-degree angle in front of you. Press your hips forward, feeling the stretch in the front of your left hip. Hold the position for 30 seconds. Switch to stretch the right side. Repeat three stretches on each side.
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