exercises / machines for lordosis (swayback)

[Elite_Fry]

Hello
Does anyone know good exercises or even exercise machines which i could buy which is good for someone who has lordosis? (a majorly fu-cked up swayback )
please help

 

[mike peters]

i would like to know to. do this condition make your stomach stick out? thanx

 

[flex4life]

Lordosis can be caused by weak abs, short or tight erector spinae, and tight hip flexors (illiopsoas, sartorius)- often accompanied by low back pain, and predisposes the person to disc rupture & hernia.
Focus on: stretching low back, strengthening abdominals, stretching hip flexors, and stretching hamstrings will help since the erector spinae are drawing the spine up, and weak abs & tight hip flexors are pulling hips forward into an anterior pelvic tilt.
Along w/ these, I've had good experience having the person perform training against a flat wall or mirror- keeping back flat- no curvature in low back. Muscular imbalances like lordosis can occur if the person sleeps in a fetal position or sits all day at work or drives a lot. At first, practicing good posture, they may feel awkward or say it hurts to stand correctly- only due to the fact they have experienced it wrong for so long & this feels right to them. I've asked them to be more aware of their posture throughout the day & correct it- no slumping shoulders/head forward, no low back folding in, no protruding abs.
Hope this helps.

 

[Buffalo Joe]

I totaly agree with that. Abs are the key and stretching the posterior muscles will allow you to have a better concentration on erecting your posture. Posture is the key and it may take many months to correct even a little. do not force it and stay away from any back extensions and use lighter weights for ham work and glutes. stretch at least 3x's a day and do your crunches. I have had back surgery plus i am a massage therapist and personal trainer just to give you an idea of where im coming from.

 

[Buffalo Joe]

also doing crunches with concetrated form is key. knees up tilt your pelvic area up (like your peeing on the ceiling) to press the low back into the floor. Another exercise is a simple wall chair. stand back against a wall slide down making sure knees are NOT out farther than your toes and then do that pelvic tilt again and just stand there. this builds legs and improves postural balance too.

 

[Elite_Fry]

you think a back brace would be good to get?

 

[flex4life]

The back brace need could be determined by a phy therapist or Dr.- if it is not excessive, strengthening the ab & pelvic musculature will go a long way toward repairing the situation.
Experienced this condition myself at a younger age- the x's did wonders- today I am frequently complimented on posture- I am constantly aware of it. I often picture an apple on each shoulder & what it would take to keep them balanced there.
Good luck

 

[Elite_Fry]

hey
do you mean exercises by 'x's? or what?
if so what were they

 

[flex4life]

exercises to assist with lordosis-
strengthen abs- not allowing pelvic to curl up
pelvic tilts: back, neck flat on floor, knees bent, feet flat-curl pelvic up toward ceiling
strengthen hamstrings-leg curls- not allowing hip to elevate off pad
stretch low back: lie on floor, knees to chest -also kneel on all 4's inhale as you round back, exhale as you flatten back with shoulders & hips extended
stretch hams: lie on floor, one leg extended up toward ceiling-opposite pelvis remains in contact with floor
stretch hip flexors: standing, grasp one ankle behind you, gently pull ankle up so knee moves toward the wall behind you
Stretching is as much progressive as strength training- aviod pain while stretching- go to the point of tightness but still comfortable. Warm muscles stretch more efficiently- better range of motion after training, sauna, jacuzzi.
Hope this helps some.
"Happy are the flexible- for they won't get bent out of shape."

 

[bignate73]

i agree with all but one

stretch hams.....

its incorrect. for an anterior pelvic tilt...the hamstrings are already lengthened as are the rectus abdominus. the main muscles needed to stretch are the low back and the hip flexors. attention needs to be paid to strengthening the abs and hamstrings to bring the hips back to a neutral position. as well as exercises that involve the glutes more. move to hack squats to strengthen and get reestablish hamstring and glute involvement. the majority of people with an anterior pelvic tilt tend to squat with less glute involvment. ie sticking their ass out even at the top of the squat standing still.

perform corrective stretches before and after workouts as well as throughout the day. i have an anterior pelvic tilt and i HAVE to stretch every once in a while if standing too much due to my low back tightening up.