I get questions from clients in passing quite often during session, classes, and so on. One I got this week was related to posture, and specifically a curved lower back, meaning the client often was mistaken for being pregnant. They asked what could be done to correct this.
A major factor of excessive curvature in the lumbar spine, more commonly known as swayback, is anterior pelvic tilt. This is generally caused from a weakness in the abdominals and hamstrings.
Corrective stretching
Lumbar erectors
Hip flexors
TFL (part of hip flexor)
Corrective strengthening exercises
Abdominals
- Flutter kicks
- V ups
- Plank
- Abdominal crunches
- Russian twists (with a weight if you want to make it harder)
Hamstrings
- Butt lifts (with feet elevated on chair to make it harder
- Ham string curls lying on front
- Single leg deadlifts
- single let butt lifts
Glutes
- Squats
- Wall squat hold
- Walking lunges
- Butt lifts
- Superman leg / arm lifts lying on front
- Single leg squats
- Step ups (big step or bench)
