A certain kinematic chain of the muscle is involved in the biomechanics of the formation of hyperlordosis. Which of the muscle groups we need to stretch, and which of these muscles need to be strengthened.
Exercise Number 1
We engage the biceps of our thigh, which will include the overlying muscles that control the lordosis and the condition of your abdomen. In order to work out your biceps, you need an assistant, one of your near and dear ones.
The patient lies in a supine position, with his hand resting on the ankle joint and asking the patient for a heel reach the buttock (bend the leg for resistance). We create resistance exactly at the time when the patient tries to bend the leg, but we create such resistance so that for the first time it is comfortable for the patient so that the exercise does not cause pain in the lumbar, especially in the buttock.
A big mistake is when the patient begins to tear the pelvis off the floor (lift the buttocks), thereby increasing even more lordosis. It is important to control this, so the assistant should put his hand on the coccyx and trying to hold the pelvis down. The average performance of the exercise is 15-20 reps.
Exercise Number 2
We connect the overlying floor of muscles, this is the floor that goes after the biceps, of the thigh is our buttocks. The strength of the buttocks will help us align our lower back. There is such an exercise as a lumbar bridge: the initial position of lying, legs is bent, the pelvis is raised up, but! it should not be performed because it bends directly in it lumbar spine and your lordosis increases even more. We will change this exercise a little bit, while in the same way we will pump the buttock.
Put foot on foot and with this exercise, the work of the lumbar is minimized and the only thing that we will work is the buttocks in turn.Wents up, wents down as much as possible upwards so that the Lordosis did not bend to about the middle of the total amplitude.
In this case, you should feel the work gluteal muscle. Change the leg and do exactly the same. The average performance of the exercise is 15-20 reps.
Exercise Number 3
We are working on the next muscle, which go along the kinematic chain will spin our pelvis up and minimize your lordosis, these are the muscles of the press. Simple elementary press exercise.
The starting position is lying legs are required, hands are bent behind the head (we don’t pull our hands with our hands), as we exhale, we rise and turn on the abs muscles. Pull the chin up, then to the starting position. The average performance of the exercise is 15-20 reps. If you feel that 15-20 is a lot, start with 5-10.
The following two exercises are the most basic, the previous three were preparatory, designed for those synergistic muscles that are included in the wrong work with hyperlordosis.
Exercise Number 4
Now we proceed directly to the main muscle - this is the iliopsoas muscle that attaches to the spine, passes through the hip joint and attaches to our thigh.
The starting position is standing on one knee, the second leg is bent forward, moving the body forward, stretched, that is, you should feel a stretch in the area of the front surface of the thigh of the leg, which is on the knee. Back to starting position. When performing the exercise, you can slightly twist the case forward so that you do not have so much involved in lordosis. Average exercise 15-20 reps for well-being or more or less.
Exercise Number 5
Exercise for stretching the muscles of the extensors of the lower back. When you have hyperlordosis, respectively
the distance between the attachment points of the extensor muscles is shortened and therefore, like a bow, they bend in the spine itself. Therefore, you need to stretch the muscles of the extensors of the lower back. To do this, take the pose of a praying monk, stretch forward as much as possible, try to feel the stretch in the lower back.
Now, slowly we take the body to the left, crawling with our hands, at this moment we feel the stretching of the right side of the lower back, then in the same way we go to the right, we feel the left side of the back as it stretches. The average exercise of 15-20 repetitions, this is not a strength exercise, but a stretching exercise.
Friends, if you perform this complex at least once every forty-eight hours, that is, in a day, in a month or a month and a half you will see how much your posture has changed, and your hyperlordosis itself. I recommend initially taking a photo of yourself in the mirror sideways and after a month to see how your situation has changed.