Correcting posture: lumbar curvature (Pot belly)


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)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s