Last week, we discussed about what is lumbar hyperlordosis and causes. The followings are some exercises to strengthen our core muscles and stretches for tight muscles which can helps with the anterior pelvic tilt that leads to hyperlordosis.
1. Dead bug
Start with lying on your back with your knees and hips bent to 90 degrees, use your core muscles, and maintain pelvic neutral position. Do not allow your spine to move.
If simply holding the position is easy for you. You can slowly straighten out one leg without touching the floor and raise an opposite arm overhead at the same time. Try not to arch your spine during this movement.
Hold for 5 seconds. Return to starting position and then repeat on the opposite side.
2. Half Kneel hip flexor stretch
While kneeling down on one knee, lean forward and bend your front knee until a stretch is felt along the front hip area of the side kneeling down. Place a towel under the kneeling side if you have sensitive knees.
3. Latissimus Dorsi Stretch
Start in an upright position and arms over head. Then grab the wrist of the side you want to stretch and draw it over to the side bending at your trunk till a gentle stretch is felt along the side of your body. You may need to slightly bend forward as well to feel the stretch.