Today we are going to look at Lordotic Posture and how to use posture exercises to correct it.
Lordotic Posture or Lordosis is the medical term for an increased forward curve of the lower back.
Head – the head is usually in a neutral position, i.e. not tilted forward or backwards.
Neck – there is usually a normal curve in the neck
Upper Back – there is usually a normal curve in the upper back
Lower Back – the lower back as an increased curve, convex forward
Pelvis – the top of pelvis titled forward
Knee Joints – the knees are slightly hyperextended
Ankle Joints – the angle between the leg and the sole of foot is greater than 90 degrees
Weak & Over Stretched Muscles
If you look at the above pictures notice how the forward tilt of the pelvis increases the distance between the top of the pelvis and the ribs. This puts the Front Abdominal muscles is a lengthened weak position. The front abdominal muscles should counteract the forward tilt of the pelvis keeping it in a neutral position. Since the hamstrings insert into the back of the pelvis, the forward tilt of the pelvis puts the hamstrings in a lengthened position. The hamstrings may or may not be weak but should also help prevent the forward tilt of the pelvis.
Tight & Overly Strong Muscles
An increase curve of the Lower Back will put the Lower Back Muscles in a shortened position. These muscles can also be overly strong helping pull the back of the pelvis upwards causing a forward pelvic tilt. The Hip Flexors (muscles at the front of the hip) can also be tight and overly strong, also helping tilt the top of the pelvis forward.
Exercises that Strengthen the Abdominal Muscles and Hamstrings, while stretching the Lower back Muscles and Hip Flexors would be of benefit to someone with this type of alignment.
See the Posture Exercises section to learn more.