fixing back pain.(lordosis) need advice to stretch and strengthen these muscles

[yunusmile]

well. i found how to fix the problem. i just dont know exercises. what can i do to :

stretch lumbar erector and hip flexors (or make them weaker )
and STRENGTHEN UPPER HAMS AND LOW ABDOMINAL (make them stronger)

any exercise advice will be very very useful for me . if i can fix my posture problem i will be thankful to you for the rest of my life.


here is my picture. left is how i am. right is how i want to be :

http://imgim.com/snv33311-copy.jpg

and this is a picture showing lordosis found on google

http://cdn.stronglifts.com/wp-content/uploads/lordosis1.jpg

 

[rustilldown]

Hey,
You need to do lots of butt bridges and split squats / BW lunges focussing on the stretch and form not the weight. Foam roll every day, and there's some other lower back stretches I forget the name , cats cradle or some shit. Also lay on back legs strait out . Grab one knee and bring it to chest, focussing on the other strait leg being forced away at the same time. Do 10 reps each knee then switch. Let knee away from body , as you bring it back closer to chest grab with hands and pull towards chest. This was my fav and most successful stretch. Also hold it in that position after the 10th rep to stretch that opposite leg that's flat on the ground


Ride it like you stole it!!