Quite a number of female clients I teach have hyperlordosis at the lower back. What is hyperlordosis?
Our spine has natural curves and at the lumbar region the curve is known as lordosis. Hyperlordosis is when the curve is exaggerated as shown below:
A person with such a lower back would have a standing posture like:
The characteristics of this posture include:
1. Anterior pelvis tilt – i.e. pelvis tilted forward
2. Rounded upper thoracic spine
3. Rib cage thrusted forward
4. Hyperextension of the knees during standing
This posture is common with pregnant women with the weight of the baby. And this posture could remain post partum.
This posture is also common amongst ladies wearing high heels.
If not corrected, this could lead to issues such as lower back pain.
So when it comes to Pilates exercises, the focus will be to:
1. Improve abdominal strength
2. Stretch out the hip flexors and front thigh muscles
3. Stretch out the back
4. Improve thoracic mobility
In my teaching, I like to use the Cadillac and Reformer for these Pilates exercises. For those of you familiar with the movements they are Hinge and Saw at the Cadillac as well as Eve’s Lunge and Upstretch on the Reformer. For abdominal strength, I like to use the Spine Corrector.
Some of the Pilates exercises can be done at home without Pilates equipment such as:
1. The Hundreds
2. Spine Stretch
4. Pelvic Press