If you struggle with your plank initially, gently touch your knees to the ground. Keep your core engaged. Use your knees to stabilize you, but not to hold your weight. Planks help strengthen your core and lower back, the muscles responsible for keeping your back straight.
Hold the stretch for 15 seconds on each leg. Repeat the stretch 3-5 times a day, or whenever your hips feel tight. You should feel a stretch, but there shouldn’t be any pain. If you feel painful pulling in your muscles, stop immediately. [4] X Expert Source Shira TsviPersonal Trainer & Fitness Instructor Expert Interview. 7 January 2020. This helps open your hips to promote proper posture, which will slowly help minimize your lordosis.
Hold each bridge for 5-10 seconds before lowering your buttocks down slowly. Rest for 5-10 seconds before repeating the exercise. Always check your body alignment before you start the exercise. If you feel strain or pressure in your neck or shoulders or a sharp pinch in your lower back, stop immediately.
Aim to build up to 2-3 sets of 10 crunches, resting for 30-60 seconds between sets. Check with your doctor or physical therapist before attempting crunches. Do not lift your body from your neck or pull on your head and neck while coming up into your crunch. This is not only ineffective, it can also be dangerous if you pull too hard.
Child’s pose is a resting pose. If you’re comfortable in it, hold it for up to 2 minutes whenever your hips are tight. Stop holding the pose if you experience any discomfort. Child’s pose is not a pose where you should feel an intense stretch.
Always talk to a healthcare professional before starting any new drug, even if it is over-the-counter.
If you have flat feet or high arches, consider getting a professional fitting for insoles or orthotics. Your doctor can recommend you to a podiatrist, or you can talk to a professional at a local medical shoe store. You can find shoes with arch support in specialty shops, such as at your local mall and online.
Better posture will take time and practice. Try to keep the best posture you can, but don’t get upset if your posture doesn’t automatically improve. Imagine, there are weights on your feet keeping your legs grounded while a balloon pulls you up from the top of your head. Check your posture by looking in a mirror. Make sure your shoulders are at the same height.
Avoid sitting to one side or with your legs tucked under you whenever possible.
Postural lordosis caused by carrying excessive weight in the front of the body. Traumatic lordosis caused by fractures connecting the links of the spine. Post-surgical lordosis that occurs after a laminectomy. Neuromuscular lordosis caused by a wide range of neuromuscular disorders. Lordosis caused by a contracture of the hip joints. Birth lordosis due to childbirth involving a baby which is too large for the Uterus.
Lordosis caused by carrying excessive weight in the front, for example, requires exercises that strengthen the lower back while lordosis caused by hip problems requires hip exercises. Your physical therapist will help you find the right exercises for you.
If your doctor believes you are a good candidate for spinal surgery, they will recommend you to a surgical specialist. The specialist may perform additional evaluations to make sure surgery is the best option. Spinal surgery is usually followed by physical therapy to help advance the recovery process.
