Exercises for hyper-lordotic lower back and anterior tilt | Feat. Tim Keeley | No.188 | Physio REHAB

A special video for those out and about walking around or going for a jog 🏃‍♂️, and have a HYPERLORDOTIC Lumbar spine and an anterior pelvic tilt, and you get BACK PAIN when you are either standing for long periods, long walks or when running (and it’s relieved by sitting) then WATCH THIS.

▶️ I have put together 4 exercises over 4 videos to help you to get stuck into to help you sort it out!

1️⃣ Hip flexor stretch with a posterior tilt. Make sure you get the glutes in and activated to posteriorly tilt the pelvis, which also means you switch on the abs to help keep the neutral position. Then a slight push forward but don’t lose the glutes. This way you are stretching AND reinforcing a the neutral spine patterning

2️⃣ QL / Extensor stretch which really helps release the lower back and allow you you move into flexion, or more neutral than what you were in the excessive lordotic position.

❗️But the 2 stretches are not all you need to do

3️⃣ Here it’s best to start with a relatively low level core exercise that helps you focus on keeping a neutral spine when you move a leg and at the same time build some strength in the lower abs and core in general.

4️⃣ Planks are great but I recommend to get the best out of the whole neutral spine scenario, go for knees rather than feet. Then you can go for longer, keep the glutes on and keep a good position throughout.
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