Basically I always see posts on here about hyperlordosis and that squats and deadlifts will fix it.
I've tried my best to do them but my lower back just aches and no matter how hard I try to brace my core I can't involve it or my glutes correctly in any movements.
Since my core and glutes are literally too weak to involve them in basic movements, I've been trying to do bodyweight exercises to fix this until I step back into the gym.
I've been doing:
Hip flexor stretch
Planks
Glute bridges
Now I feel like this isn't really enough and I'm not seeing much help, and during bridges I'm having a hard time getting my glutes involved, my hamstrings either cramp up hard or my quads/knees start to lock up.
Has anyone else had the problem that they're just too weak/tight and solved it? Every single article on the internet is literally
>top 10 exercises for a great butt!
>why you've been doing bridges wrong your whole life
Etc
>>36695545
FUCKING SAME.
Send help
there was a thread like this last night
i'm starting to do this routine
https://www.youtube.com/watch?v=7Svlc3TfCJA&index=7&list=WL
>>36695555
good job
combine modalities
1.) foam roll quads until the "pain" reduces to like a 2/10
2.) do a couch stretch for the hip flexors(kelly starett recommends 2 minutes minimum for any long term tissue changes)
3.) spend several minutes standing up and just squeezing your glutes to activate them
4.) a couple more minutes of flexor stretches
5.) several minutes of glute bridges
>>36695563
I'm going to try this as well. Thanks.
>>36695573
Just to check. I'm not natively English.
Quads = Upper leg muscles
Glutes = asscheeks
>>36695672
yeah
quads are the top front of your leg and on the back below your ass (glutes) are your hamstrings
>>36695573
>>36695672
1.) http://hpsm.ca/wp-content/uploads/2011/06/foam-roll-quad.jpg
2.) http://www.bozemanwellnesscenter.com/wp-content/uploads/2015/04/couch-stretch-300x263.png
3.) self explanatory
4.) same as 2
5.) http://slim.top.me/wp-content/uploads/2014/01/glutebridge.jpg
I had this and fuck I hated my life, I looked like a joke. I'm now almost 100% recovered. You really have to adjust your lifestyle and exercises. I got a job where I walked around for roughly 1 year and combined it with glute bridges, planks and hip abductor exercises. I also foam rolled my quads and stretched hip flexors and groin a lot. Good luck my friend, it does get better but you REALLY have to try.
Is lordosis more common in people with downs syndrome? Because whenever I see a person with lordosis I think they have downs, and they usually do.
If you feel like it isn't working you should pay attention to your neck posture. I find when I fix my neck posture my back also fixes itself.
>>36695545
>Basically I always see posts on here about hyperlordosis and that squats and deadlifts will fix it.
Squats and deadlifts actually make it worse. Leg-heavy exercises result in hyperlordosis as a physiological adaptionto make the exercises easier, that's why all lifters, footballers and sprinters have this problem.
http://www.czytelniamedyczna.pl/4559,the-effect-of-american-football-training-on-the-angles-of-spinal-curvatures-and.html
http://www.thestrengthandconditioningblog.com/2012/07/physical-characteristics-of-sprinters.html
