I have a sway back..

[Fitness]

All,

As always, I am turning to you folks for suggestions. I have a
sway back - I think technically its called lordosis when your
inward curve at lower back region is too much. I do have weak
stomach muscles too which I am trying to improve. I am now
totally focussed to improve my back and I want to really
improve my back. Any suggestion/tip will be of help. I am
extremely afraid to do hyperextensions. I tried a couple of
times at the gym on Roman Chair. I couldnot even balance
myself. What other exercises can be recommended to develop
more strength on lower back muscles? Anybody having lordosis
and have been successful in correcting that? I have flexible
hamstrings but my upper back and middle back is also not
flexible. It might be a long process to correct this but I
hope I will be able to.

Thanks in advance.

[Mistress K]

"Fitness" <fitness_ca@hotmail.com> wrote in message
news:cb48b66c.0208051030.7e3e8bbc@posting.google.com...
> All,
>
> As always, I am turning to you folks for suggestions. I have
> a sway back - I think technically its called lordosis when
> your inward curve at lower back region is too much. I do
> have weak stomach
muscles
> too which I am trying to improve. I am now totally focussed
> to improve my back and I want to really improve my back.

Strengthen abs, lower back, and hips. Ideas for exercises of
various difficulty levels:
http://www.orthoassociates.com/spine_recovery_protocol.htm

If you are frightened of hyperextensions, try something like
supermans. Lie on tummy with arms straight and out in front of
you. Lift arms and legs off the floor and hold for as long as
possible, so you look like Superman flying. Then slowly lower.

Stretch hips, hams, quads. Be aware of postural habits in
daily life when sitting, standing, walking, bending over. A
good exercise which helps increase body awareness is the
standing pelvic tilt. Stand with hands on hips, feet about
shoulder width apart. Tilt the top of pelvis forward, stick
butt out, arch lower back. Go as far as you can. Note how this
feels. Then tilt the top of your pelvis back as far as it will
go, curling pelvis under. Note how this feels. Repeat the back
and forth a few times and pay attention to what the "middle",
or "neutral" position feels like too. It helps to do this
pelvic tilt before exercises like squatting, to remind
yourself where to hold your pelvis.

Krista

--
--------------------
www.stumptuous.com/weights.html www.trans-health.com
mistresskrista@stumptuous.com

[Steve Frei]

Fitness wrote:
>
> All,
>
> As always, I am turning to you folks for suggestions. I have
> a sway back - I think technically its called lordosis when
> your inward curve at lower back region is too much. I do
> have weak stomach muscles too which I am trying to improve.
> I am now totally focussed to improve my back and I want to
> really improve my back. Any suggestion/tip will be of help.
> I am extremely afraid to do hyperextensions. I tried a
> couple of times at the gym on Roman Chair. I couldnot even
> balance myself. What other exercises can be recommended to
> develop more strength on lower back muscles? Anybody having
> lordosis and have been successful in correcting that? I have
> flexible hamstrings but my upper back and middle back is
> also not flexible. It might be a long process to correct
> this but I hope I will be able to.

If you have hyperlourdosis, might it be that your back is too
good already? How about strengthing abs and just stretching
the back and hamstrings? If squats feel good, they sound like
they'd give you the right kind of workout.

-=S=-

[Al]

"Mistress Krista" <mistresskrista@stumptuous.com*rem0vethis*>
wrote in message news:EFz39.283393$WJf1.23282@news01.bloor.is-
.net.cable.rogers.com...
>
> "Fitness" <fitness_ca@hotmail.com> wrote in message
> news:cb48b66c.0208051030.7e3e8bbc@posting.google.com...
> > All,
> >
> > As always, I am turning to you folks for suggestions. I
> > have a sway back - I think technically its called lordosis
> > when your inward curve at lower back region is too much. I
> > do have weak stomach
> muscles
> > too which I am trying to improve. I am now totally
> > focussed to improve my back and I want to really improve
> > my back.
>
>
> Strengthen abs, lower back, and hips. Ideas for exercises of
> various difficulty levels:
> http://www.orthoassociates.com/spine_recovery_protocol.htm
>
> If you are frightened of hyperextensions, try something like
> supermans.
Lie
> on tummy with arms straight and out in front of you. Lift
> arms and legs
off
> the floor and hold for as long as possible, so you look like
> Superman flying. Then slowly lower.
>
> Stretch hips, hams, quads. Be aware of postural habits in
> daily life when sitting, standing, walking, bending over.
> A good exercise which helps increase body awareness is the
> standing pelvic tilt. Stand with hands on hips, feet about
> shoulder width apart. Tilt the top of pelvis forward,
> stick butt out, arch lower back. Go as far as you can.
> Note how this
feels.
> Then tilt the top of your pelvis back as far as it will go,
> curling pelvis under. Note how this feels. Repeat the back
> and forth a few times and pay attention to what the
> "middle", or "neutral" position feels like too. It helps to
> do this pelvic tilt before exercises like squatting, to
> remind yourself where to hold your pelvis.
>
>
> Krista
>
> --
> --------------------
> www.stumptuous.com/weights.html www.trans-health.com
> mistresskrista@stumptuous.com

Thank you very much Krista, great post, I am going to save it
and let my two teenagers read it.

[Strawberry]

"Steve Freides" <steve@fridayscomputer.com> wrote in message
news:3D4ECAF7.9DD3C659@fridayscomputer.com...

[snip]
> > As always, I am turning to you folks for suggestions. I
> > have a sway back - I think technically its called lordosis
> > when your inward curve at lower back region is too much.
[snip]
> If you have hyperlourdosis, might it be that your back is
> too good already? How about strengthing abs and just
> stretching the back and hamstrings? If squats feel good,
> they sound like they'd give you the right kind of workout.

On the contrary, it is more likely that what needs stretching
are the hip flexors, not the hamstrings!

And, squating without first recoginizing the problem is a
doubtful way to proceed.

Krista gave good advice, as usual. Try her pelvic tilt
exercise but lay on the ground, with your back on the floor
and the feet also (so legs make a triangle shape wrt to the
floor.) The tactile feedback of the floor on the lower back
during this exercise can help one become aware of hip
movements.

-d

[Fitness]

Thanks everybody for all these valuable tips. I will start
working on. Thanks again.

"strawberry9" <strawberry9@worldnet.att.nospam.net> wrote in
message news:<FbL39.27703$Kl6.1734236@bgtnsc04-news.ops.world-
net.att.net>...
> "Steve Freides" <steve@fridayscomputer.com> wrote in message
> news:3D4ECAF7.9DD3C659@fridayscomputer.com...
>
> [snip]
> > > As always, I am turning to you folks for suggestions. I
> > > have a sway back - I think technically its called
> > > lordosis when your inward curve at lower back region is
> > > too much.
> [snip]
> > If you have hyperlourdosis, might it be that your back is
> > too good already? How about strengthing abs and just
> > stretching the back and hamstrings? If squats feel good,
> > they sound like they'd give you the right kind of workout.
>
> On the contrary, it is more likely that what needs
> stretching are the hip flexors, not the hamstrings!
>
> And, squating without first recoginizing the problem is a
> doubtful way to proceed.
>
> Krista gave good advice, as usual. Try her pelvic tilt
> exercise but lay on the ground, with your back on the floor
> and the feet also (so legs make a triangle shape wrt to the
> floor.) The tactile feedback of the floor on the lower back
> during this exercise can help one become aware of hip
> movements.
>
> -d