Lumbar Lordosis Rehab

[Sven Ravnstag]

I've got next to no lumbar lordosis (down to about 44% of the normal curve measurements), and I also deal with a bit of back cramping/discomfort when sitting or standing for long periods.  Are there pro-lordotic exercises used in the gymnastics community to avoid a rounded back?

 

[Martin de Jesus Ponce Robaldino]

well,y can do several things to correct a lumbar flexion syndrome (is a syndrome when your back muscles become too long to support your lordosis, and your abs and hip flexors are tight).

 

if you have some degree of scoliosis, then you need to se a physio.  If not, you can begin by stretching, massagin and elongating your anterior core, obliques, hips flexors, pecs, and lats.  And need to strengthen and shorten your back spinal erectors, and glute work will work too.

 

If you ask me, combining ABH with AU and glute ridges will be a great idea.

[Sven Ravnstag]

Thanks for the reply!  No scoliosis to speak of; I have a very slight later bend but not enough to create any curvature.  I have noticed that the ABH have made a noticeable difference in my paraspinal tone (it's interested to note that this movement has been quite a challenge for me given what you mentioned about back muscle weakness).

 

I seem to be having trouble finding what an "AU" is.  Also, did you mean glute bridges?  I found the bridges but nothing on ridges!

 

Thanks buddy!

[Keilani Gutierrez]

he meant glute bridges and "AU" stands for Arch Ups.

[Sven Ravnstag]

Oh, no!  Not another exercise with the word "arch" in it!

 

[Keilani Gutierrez]

Oh, no!  Not another exercise with the word "arch" in it!

 

trust me, when we're 50+, we'll thank ourselves for doing it xD

[Jon Douglas]

Oh, no!  Not another exercise with the word "arch" in it!

 

Once you've completed SL/PE2 they lose all their intimidation factor just don't whatever you do lose mastery on it!

[Joshua Naterman]

Hahaha

 

If you're stuck in posterior pelvic tilt, you may need to stretch your abdominals, hamstrings and calves in addition to performing mobility/strength work for your lumbar spine.

 

For the abdominals, a cobra or seal stretch is appropriate, but go slowly and perhaps consider starting on your forearms.

 

Cobra is a bit more focused on abdominal stretching and, thus, spinal extension, while the seal stretch does tend to stress the hip flexors and the actual musculature of the anterior chain (quads, abs, hip flexors) quite a bit more. You will need to experiment with both to see whether or not you feel like seal stretches are appropriate for your situation, or if they will be useful to you.

 

I like these stretches because they do a good job of stretching most of the fascial chain, which I feel is very important to do. The fascia is where all  motor and sensory fibers have to pass through, and when it gets tight it can impact efferent signal strength and afferent signals sent to the nervous system.

 

Cobra Progression:

 

Illustration of entry into the beginning stretch:

 

A guy in the beginning position:

 

The next discrete step: straightening the arms with hands in front of you. This will help you move further into an arched position, as you can see in the next picture. Note: Straight arms are not necessary.

 

 

And, finally, a pretty perfect cobra position. I only wish I had this kind of anterior chain flexibility.

 

 

This next one incorporates quad flexibility as well, and is pretty insane. I don't know if I could ever achieve this next one

 

 

 

 

Transitions into a seal position from a cobra:

 

 

Notice that for this next one the hips tend to come off the ground, but the thighs are still in contact. The above progression is starting to peel the hips off as well, but superior spinal flexibility allows the model to keep the hips closer to the ground than the model below, who is starting to transition towards a seal position. This is not necessary, but if it feels like a seal position will help you, it is a good place to start the transition. It is labeled a cobra, but the hips are clearly not on the ground at all. This is easier to see in the obnoxiously large 2000 pixel wide version, which you can find on google image search.

 

 

Finally, a fairly proper seal: The first picture shows straighter legs, which puts more pressure on the feet. This makes the stretch more intense, so once you reach this stage comfortably you should probably start with the second picture. Either way, at this point you will have straight arms. They are necessary to lift the hips off the ground without losing your arch.

 

And, finally, a proper seal:

 

 

So it is hard to find a good picture of this. The only difference from the previous progression is that, apart from the top if the foot, no part of your lower leg is in contact with the ground. This may require you to use one (or several) thick book, or wooden block, or other method of lift, for each hand to rest on in order to perform without losing that nice arch.