Lumbar hyperlordosis, exercises to correct posture Hello friends, today we will learn a series of exercises that will help us correct and relieve the symptoms caused by lumbar hyperlordosis. Both hyperlordosis and lumbar rectifications are directly related to positional abnormalities of the pelvis. Thus, hyperlordosis will always be accompanied by pelvic anteversion. In a hyperlordotic process we will find that the hip flexor muscles (psoas, rectus femoris of the quadriceps) will be shortened or contracted, generating an anterior traction effect that will move the pelvis forward and arch the lumbar spine. To this situation of anterior tension, we must add hypertonia or shortening of the lumbar extensor muscles that will generate the same effect on the pelvis and lumbar vertebrae. Sometimes we can also find a decrease in tone or atrophy in the abdominal and gluteal muscles, resulting in an imbalance of muscle forces that lead to anteversion. It is therefore necessary to stretch the muscle groups that cause excessive tension on the spine and pelvis, and to strengthen those that are weak and defeated compared to the previous ones, in order to achieve a postural improvement. Lumbar hyperlordosis, exercises to correct posture. STRETCHING Personally, I like to combine the stretching of the iliopsoas with that of the rectus femoris in the following way. We bend the knees and place one of them in contact with the ground. We move forward, transferring all the weight of the body onto the front leg, and we stretch the back leg. Additionally, and since the insertion of the iliopsoas is at the lumbar level, we can stretch both arms upwards, thus increasing the sensation of stretching. On the one hand, we will notice the stretching of the iliopsoas in front of the iliac crest, and that of the quadriceps in front of the thigh. We perform the stretch 3 times, holding it for at least 45 seconds. You can do them separately. For the iliopsoas we lie down on the edge of a table, leaving one of our buttocks on the outside. We bring one of our knees to our chest and extend the opposite leg. We let that same leg fall outside the table, causing a hip extension and a tightness in the anterior area of ​​the hip and groin. The place where we lie down should be high, allowing us to leave one leg hanging without it touching the floor. We count to 45, trying to relax with each exhalation, letting the leg fall more and more towards the floor. We do 3 series of at least 45 seconds each. Lumbar hyperlordosis, exercises to correct posture. For the rectus femoris it is easy, we lie down on the opposite side of the leg to be stretched. We catch the ankle of the upper leg with our hand, bending the knee, thus forcing its flexion and stretching. We do 3 series of 45 seconds each. The paravertebral muscles are tiny muscles that are responsible for stabilising and keeping the lumbar spine upright. They work practically all day long, and by stretching them we will give them a little time to rest. We kneel on the floor, bring our buttocks towards our heels and make an egg shape. If we are not comfortable we can stretch our arms out in front of us. We do 3 sets of at least 45 seconds each. Next we strengthen the defeated and weak muscles that contribute to the imbalance of the anteversion of the pelvis. STRENGTHENING For the abdominals, we lie face down, supporting ourselves on our forearms, the tips of our feet and our knees. With a push of our pelvis, we raise our knees, remaining supported only on the tips of our feet and our forearms. Without moving our head, keeping our navel always at the bottom of our abdomen, we maintain the position. We breathe and hold for as long as possible. Do not set limits, let yourself go, and hold for as long as you can. Perform 3 repetitions until fatigue in each one. For the gluteus maximus muscle, we support ourselves with our knees and hands on the floor. Always keeping our gaze forward, we raise one of our legs straight, with the tip of the foot facing us, count to 5 and continue with the opposite leg. 4 sets of 12 repetitions per leg will be enough. RELAXATION We lie on our backs, with our knees bent and place a soft ball, made of foam rubber if possible, under the sacral area. We relax and make lateral movements on the ball, noticing how the support of the ball favors slouching.