Lumbar hollow-back or lumbar swayback can be defined as an excessive inbound bender of the spine . It is important to dilute your back muscle to destitute from lumbar lordosis . The exercises for lumbar hollow-back can be very helpful in increasing overall functional power of the spine .
Stretches of Hip Flexor
The first stone’s throw to do this employment for lumbar lordosis is to stand flat in normal standard position with both the hands resting on your side . Now , lend one leg forward stoop at the knee joint articulation and then take one leg back bending slightly at the knee toes touch the earth . Keep your laurel wreath one over the other on the forwarded branch . Bend back until the coxa flexor is stretch to optimum point or you should palpate muscle stretch at pelvis joint and then come back to initial position . Repeat this Stretches of hip flexor in standing stead for 10 clock time .
Lower Back Muscle Stretches
The initial position for this lumbar lordosis exercise is to lie in down on the floor on your back with legs full stretched , now perpetrate your knee slowly on to your chest and now hold your ramification with palm below the knee joint caps . Inhale deeply when you are performing the exercise . have in the position for 30 - 50 seconds and then come back to the initial position . Repeat this workout for lumbar hollow-back 10 to 20 time .
Abdominal Crunch
To begin with abdominal crunch exercise for lumbar hollow-back is to lie flat on your back with legs full stretched straight and feet on the floor . Now , put your hands at the back of the head to confirm your neck and lift your torso or upper body off the ground to 30 degree angle and then slowly descend back to the kickoff position . Repeat this exercise 10 times .
Oblique Crunch
The first dance step to do this drill for lumbar lordosis is to lie categorical on your back with legs bent at the knee joint and soles of the feet resting on the floor . reside the right stifle on the left . The right-hand leg is now flexed at the hip and articulatio genus joint as well as it is rotate at the hip . Keep your both hands behind the head at the ear level and curl to the rightfulness as far as potential and then slowly come back to the initial office . ingeminate this lumbar lordosis exercise for 5 to 10 times . Repeat similarly on the other side .
Leg Crunch
dwell down on the flooring facing the ceiling and support your neck with your hand at the back of the forefront . snarf your torso or upper eubstance off the floor as you are going to do abdominal compaction . asseverate the position , then lift your legs off the storey and may be 6 inch off the trading floor while performing this exercise and unfold the legs as wide as potential . Now , bestow your ramification together slowly down and span them . double this lumbar lordosis exercise for 10 times .
Hip Extension in The Supine Position or Bridge Crunch
The initial position for this lumbar lordosis exercise is to lie prostrate on your back with knees flexed and soles of the ft resting on the floor asunder from each other . Keep your both hand at their respective sides with medal facing the ground . Now rescind your hips up as much as you’re able to with squeeze of your gluteus muscle musculus and hold in this posture for 10 to 15 seconds and recall back to the initial position . Repeat this exercise for lumbar lordosis for 10 time a day .
