Hi everyone ~ I just had my posture looked at by my Pilates instructor (Stott program) and she said that I have a very flat upper back and neck but with a pretty serious lordotic curve in my lower back. In her posture manual, I most closely looked like "military posture"
She was a bit mystified as I have very loose hip flexors, a strong lower back & abs and good flexibility and strength in my hamstrings. Does anyone have any suggestions for exercises that will help reduce the lordosis? I'm tired of sleeping with a pillow under my knees ;-)
Thanks in advance!
She was a bit mystified as I have very loose hip flexors, a strong lower back & abs and good flexibility and strength in my hamstrings. Does anyone have any suggestions for exercises that will help reduce the lordosis? I'm tired of sleeping with a pillow under my knees ;-)
Thanks in advance!
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Ohio
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Re: Flat back w/Lordosis (and new too!)
Mon, October 3, 2005 - 3:00 PMComing from the STOTT program, check to see if you are in true neutral spine (for your own spine.) Let me know need some pointers on how to do that, from there it sounds like you need to work in imprint to help loosen up your lower back. -
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Re: Flat back w/Lordosis (and new too!)
Wed, October 5, 2005 - 4:34 PMWorking in neutral spine is generally uncomfortable for me. As a dancer, I work most often in the area between imprint and neutral. Quite often I feel like don't even know where neutral is - especially when standing.
I had a C section (bikini cut) almost 8 years ago - could this be part of the problem? -
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Re: Flat back w/Lordosis (and new too!)
Wed, October 5, 2005 - 7:20 PMWhen neutral spine position, check or have someone check to see if your paraspinals are active (these are the two strips of muscles on both sides of the spine. If they active (meaning tight and not relaxed), means that you're not in a true neutral spine position for you. What you need to do is a slight posterior tilt to hips. Make a triangle by placing your hands on your hips and your pubis bone. Now level the triangle, so it is a flat plane. Imagine a bowl of resting on that plane. If the paraspinals are active, then slightly tip the bowl towards you until the paraspinals relax. Once they do, that is your true neutral spine. This same posterior tilt will be needed to achieve neutral spine both standing and sitting. Utilize the same image I mentioned above. If you have more questions, just ask.
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Re: Flat back w/Lordosis (and new too!)
Wed, October 5, 2005 - 7:29 PMIn regards to the C section, this should not effect your ability to go into a posterior tilt, unless there was complications from the procedure. However, with C section, the transvers abdominis is cut, so it could have affected your ability to draw in and active this muscle. This would be aparent, it would effect your dancing. Does it? -
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Re: Flat back w/Lordosis (and new too!)
Thu, October 6, 2005 - 1:27 AMMy neutral is almost imprint. When I'm dancing, I can hold neutral for awhile but usually lose it after 5-10 minutes and am back into poor posture. My lower back gets so tight that bending forward to stretch can be painful. This was not an issue before the procedure.
It's been difficult finding exercises to isolate and strengthen my lower abdominals as my hip flexors like to do everything (yet they are quite loose and flexible.)
Thanks so much for taking the time to talk to me about this!
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Re: Flat back w/Lordosis (and new too!)
Wed, June 21, 2006 - 6:31 PMDo rolling like a ball on the best mat you can find - extra cushy will help with the flatter sections of yr spine...also shoulder bridge, roll-up (using bent-knees to facilitate the tuck)....foam roller, ball, massage, consciousness about holding patterns - could all help as well.
Give yourself time - it will start to unlock...
Brady
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Re: Flat back w/Lordosis (and new too!)
Thu, July 27, 2006 - 3:37 PMIt sounds to me that your lower abdominals have been severed by the C-section and consequently you are going into your lower back, or "Lordosis." You need to make a reconnection with your lower abdominals. Just finding your neutral spine is not enough, that's probably why you are not finding relief in that position. But be patient. This is one of the toughest challenges a women's body can face! It can take a year or longer to make that reconnection.
I agree that exercises in the C-Shape spine position is the easiest way to make that reconnection, such as "Rolling Like a Ball". If your instructor has a spine corrector I would suggest using it. (Unfortunately, a lot of studios don't invest in the auxilary Pilates equipment anymore.) The spine corrector is the best thing for before and after pregnancy.
Be patient and good luck. At home, try lying flat with your knees bent. Place one hand 2 inches below your belly button. Try pulling your belly away from your hand. You wont see or feel any movement for a long time. But that's the base of your powerhouse (the pelvic floor) and that's where you want to reconnect.
Good luck, and hang in there!
