Lordotic Arch

John Vernon · 11-01-2006, 08:55 AM

Since beginning my journey through hell as I now know it (aka, my current job) I have managed to misplace my lordotic arch. At first I thought I left in the break room of the office but alas, it was not there.

I've got a pretty good idea of how to find it again, LOTS of hamstring stretches, OH squats, etc. Any other movements I should pay particular attention to that will hasten the return of my lordotic arch? I really miss it.

Allen Yeh · 11-01-2006, 11:17 AM

Glute activation exercises, hip flexor stretching, rectus femoris stretching.

Scotty Hagnas · 11-01-2006, 12:25 PM

Allen-

What glute activation exercises do you use?

Scott Hagnas
CrossFit Portland

Eva Claire Synkowski · 11-01-2006, 05:20 PM

hows your posture while seated at work?

i dont know how quickly good posture will lead you to your lordotic arch, but sitting all hunched over a keyboard defintely wont help the battle!

Steve Shafley · 11-01-2006, 06:10 PM

I use two:

x-band walks (basically look a jumpstretch band between your feet, cross it in an "x" and walk sideways.

And glute bridging with my weight belt around my knees pushing out.

Allen Yeh · 11-02-2006, 02:45 AM

I use supine bridging - with my shoulders on a swiss ball and what Steve mentioned x-band walks.

Ken Urakawa · 11-02-2006, 12:44 PM

Single leg squatting (even if you need to use a ball or bench as a safety) does some fun stuff to the glutes.

I went to a lecture a few years ago dealing with the shoulder and it's various injuries, etc. One of the guys there worked with MLB pitchers, etc. Anyway, short version is that isometric contractions are very effective in increasing activation of muscles, and then once there was effective activation, normal ROM exercises worked well.

Allen Yeh · 11-03-2006, 03:01 AM

Quote:

Originally Posted by Allen Chu Yeh

I use supine bridging - with my shoulders on a swiss ball and what Steve mentioned x-band walks.

Here is a video of X-band walks it's the last exercise in the article.

http://www.t-nation.com/findArticle....6-124-training

John Vernon · 11-03-2006, 07:50 AM

Thanks for all your input, I appreciate it. I've always had above average flexibility in my hamstrings but my quads/rectus femoris (femori?-plural) have always been extremely tight. My old ART/DC told me I had the tightest quads he'd ever worked on. This also impact my IT band but that's something I've been dealing with for some time now.

Allen, thanks for the vid. I'm not sure I want to know what an "ass expert" is all about but I'll give those X-band walks a go.

Yael Grauer · 12-01-2006, 09:39 AM

Does anybody know what to do for the opposite problem? My friend who does massage told me that I have an overpronounced lordotic arch. I think he said that this is why my hips are so tight and my lower back is tight leading to upper back and neck pain, but I was having trouble memorizing the five zillion new stretches he gave me. Apparently every single part of my body needs tons of work (and hearing that really helps me concentrate on holding myself in the utmost positive regard and put my attention on all of the ways that I am perfect and already doing everything just right, in order to follow a thread of positivity that will continue to deepen my excellence).

Anyway, since I think this arch thing is the root of all the problems, I thought I'd tackle that one first (that and trying to relax my neck...) Any suggestions? Also, are foam rollers the best alternative to getting chiropracty, massage, etc. etc. every single week forever?