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– Begin this stretch by kneeling on a soft surface. This stretch helps to lengthen tightened hip flexors that are often tight for people with hyperlordosis posture. Apply a stronger pressure in the tender spots to help release the tension.

Move your body up and down, or side to side to find areas of tension.

Position a massage ball/tennis ball between your lower back and a wall.

The target muscles will include the erector spinae group. Self massage around the spine area with a massage ball. Secondly, Do specific exercises & stretches (To Correct the muscle imbalances)ħ Steps To Fix Hyperlordosis With Exercises & Releases Step 1: First, Self Massage muscles of the low back Recommended Article: Posture tips at a desk If you sit a lot, be sure to get up and walk around every 30 minutes. Maintain this posture as you sit or stand as much as possible.ĥ. Now, as you keep stretching your spine, draw your abdominal muscles in a little bit and tuck in your tail bone.Ĥ. Keep your chin tucked in slightly as your spine stretched.ģ. You should feel like someone is pulling your head up.Ģ. – Kyphosis So how do you fix Hyperlordosis?ġ. On the flip side, the hip flexors and erector spinae muscles (low back muscles) tend to be too tight, and will need to be stretched and released. The other very common reason you may have an excessive low back arch, is because your abdominal/core muscles and butt muscles are too weak, so they will need to be strengthened (more on that below). Cause #2: Muscle imbalance – Certain muscles being too weak and others too tight You need to make sure your pelvis stays in a neutral position as much as possible. So while they may feel like they sit/stand tall, they end up in a hyperlordotic posture. You’ve probably heard people telling you “Stand up straight”.īut unfortunately many folks tend to overly arch their backs as they “straighten up”. 2 main causes hyperlordosis? Cause # 1: Sitting or standing in a poor posture for long periods of time There will be an anterior pelvic tilt present.

Hyperlordosis is when the low back curve is excessive, and usually accompanies both the butt and stomach sticking out. Hyperlordosis however, is an excessive low back arch that if not properly addressed could cause chronic low back pain and discomfort. These moves include the Hip circle, the Kip, and the Flyaway.Some Lordosis (low back curve) is normal and we all have it. Lastly, there are the moves done on the Uneven Bars, which require strong upper body strength.

These include the Front Handspring, the Yurchenko, the Amanar, the Tsukahara, the Produnova, and the Chusovitina. On the vault, there are fewer gymnastic moves done, but there are still six moves that are commonly seen, and five of which are moves named after a gymnast. These are the Front and Back Walkovers, the Front and Back Handsprings, Split Leaps, and Saltos, which involve total body rotation around an imaginary axis and include moves such as Aerial walkovers and Cartwheels. On the floor event, there are 14 moves that are common to see. These moves include the Back Handspring, Front Handspring, Front Walkover, Back Walkover, Somersault, Backward Somersault, Roundoff, Cartwheel, Aerial Cartwheel, Aerial Walkover, Straight Jump, Scissors Leap, Split Leap, and a Cross Handstand.įor the Balance Beam, many of the same floor moves are used, but four, in particular, are emphasized.

There are lots of different gymnastics moves for each event, and more are being added every year as gymnasts push to new heights in the sport.