4 Exercises to Cure the Infamous ‘Duck Butt’ 2


 frontduck

Do you suffer lower back pain? When lying down, do you have a large gap between your lower back and the floor?

 

When I started out training I found it very uncomfortable to lay flat on my back. So doing exercises like leg raises and butterfly kicks were pain in the ass (literally). My lower back felt very, very uncomfortable.

 

After a little reasearch I discovered I had a something called hyperlordosis to a mild degree. Hyperlodosis is very common, but not too many people are aware of it and some people don’t even know they have it.

 

Hyperlordosis can be servere or mild. It occurs in both men and women; although it is more noticable in women. It is sometimes reffered to as ‘Duck Butt.’

 

This is because it causes your but to stick out and your belly to protrude (like a duck) because of a misalignment in the lower spine. Apart from being uncomfortable, Hyperlordosis can cause a range of health issues in the long run.

 

duck

 

 

  • Lordosis is the name given to the natural curve in your lower back
  • Hyperlordosis is the term given to having an excessive curve in the lower back.

 

2 Causes for Hyperordosis;

 

Hyperlordosis causes your butt to stick out and your belly to protrude. This is because of an excessive ‘C’ curve in the lower spine.

 

hyperlordosis

One of the reasons for Hyperlordosis is tight hip flexor muscles (psoas) or lower back muscles (erector spinae); which I found was the reason for my lower back pain.

 

Tight Hip Flexors:

 

hips

 

When the hip flexor muscles are overly tight (like the picture on the above right), this causes a pull downwards on your pelvic region causing it to tilt forward. As a result your lower back has an excessive arch. As shown in the image below.

 

skeletontilt

 

Tight Lower Back Muscles:

 

The lower back muscles run either side of the spine and are called the erector spinae. When this muscle is overly tight it can pull  upwards on your pelvic region causing it to tilt; again causing an excessive arch in the lower back.

 

 

tightspine

 

Now, if you have this problem don’t start flapping about in a panic (no pun intended!) As you know I’m definately not a chiropractor, but I can tell you how I sorted my issue out with a few daily stretches. I managed to correct my problem with just 4 simple stretches; 2 for the back and 2 for the hip flexors.

 

Here are the 4 stretches I used to correct hyperlordosis caused from tight hip flexor and lower back muscles.

 

1) Standing Leg Bend  (for the hip flexors)

 

leg stretch

 

  1. Bend your knee and hold on to your ankle. When you pull your leg back, tilt your pelvic region forward (you will start to feel a stretch in your hip muscles).
  2. Hold the stretch position for 25-30 seconds.
  3. Repeat for 3 sets on each leg.

 

2) Lying Knee Tuck (for the lower back muscles)

 

lower-back

 

  1. Lay down on the floor on your back
  2. Pull your knees slowly into your chest
  3. 3.Hold the position for 30-50 seconds (you will feel a stretch in your lower back).
  4. Repeat for 3 sets.

 

3) Lunge Pose (for the hip fexors)

 

lunge

 

  1. Get on your knees.
  2. Put one leg forward with the knee bent at 90 degrees.
  3. Your other leg is back behind you, slightly bent and resting on the floor (you will feel a stretch in front part of your hip).
  4. Hold for 30 seconds and then swap sides.

 

4) Cat pose  (for the lower back muscles)

 

cat

 

  1. Get on all fours
  2. Arch your lower back just like a cat when it is frightened (you will feel the stretch in your lower back)
  3. Hold for 30 seconds and repeat again for 3 sets.

 

With these stretches consistency is the key. I would advise performing these stretches every morning and evening if possible to get the best results. If you consistantly use them you will loosen up the hip flexors and lower back muscles.

 

Do you have any thoughts or comments? Feel free to leave them in the comments section below. Did you find this post useful? Hit the like button and share it with people who may benefit from it. Thanks!

 

-Kam

 


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