Hyperlordosis is an increase in the curvature of the lumbar spine, which can cause lower back pain and limit mobility. Some exercises that may help reduce hyperlordosis and strengthen back muscles include:
“Cat-cow” – start on all fours, with your hands under your shoulders and knees under your hips. Slowly and smoothly straighten your spine, lifting your head and lowering your stomach towards the floor. Return to the starting position and then round your spine, lowering your head and arching it towards your chest.
“Side bends” – stand up straight and raise your arms above your head. Then slowly lean to the left, feeling a stretch on the right side of your body, then return to the starting position and repeat on the other side.
“Bridge” – lie on your back, bend your knees, and place your feet on the floor. Then slowly lift your hips up until your body looks like a bridge, holding yourself up on your shoulders and feet. Hold this position for a few seconds, then slowly lower back down to the floor.
“Leg lifts” – lie on your stomach and stretch your arms forward. Then slowly lift one leg and hold it in this position for a few seconds, then lower it to the floor and repeat the exercise on the other leg.
The number of repetitions and sets of exercises for hyperlordosis may vary depending on your fitness level, training goals, and recommendations from a doctor or physical therapist.
However, as a rule of thumb, it is recommended to start with 1-2 sets of 10-15 repetitions of each exercise and gradually increase the number of repetitions and sets as your fitness improves.
It is important to perform these exercises correctly and without putting excessive strain on your spine. If you experience any pain or discomfort, consult a doctor or qualified physical therapist for individual recommendations and exercise advice.