Normalising Curvature and Glut Building

Kyphosis of the thoracic vertebrae results in increased lordosis of the lumbar spine with a resultant anterior pelvic tilt, which subsequently lengthens the hamstrings and shortens the quadriceps. Correcting this imbalance may improve performance. Phrompaet et al (20110 found that Pilates can be used as an modality to stabilise lumbo pelvic stability by improving flexibility, enhancing control mobility of trunk and pelvic segments, and Pilates prevents the pre-disposition to axial musculoskeletal injury. Da Fonseca et al (2011) found that gait analysis changed following 15 sessions of Pilates, increased walking speed and decreased pain was also seen in the low back-pain Pilates group, weight discharge increased between left and right leg, would be beneficial for you.

See attachment at bottom to view pics

Wall squat with Gym Ball Ensure patella goes over 2nd toe
Picture: Side ways walk to build Glutues Medius with resistance band

 

 

Picture Ball Bridge Ball bridge with knee flexion

 

Gluteus Medius imbalances can be corrected by doing sideway walks and hip abduction with resistance band, single leg bridges, ball bridge with knee flexion on gym ball and the pelvic drop exercise by standing on a step and letting one leg drop of step whilst keeping the pelvis level by engaging abdominals and gluteus medius.

Gluteus Medius Leg Drop keep pelvis stable engage abdominals Hip Abduction with resistance band.

Foam rolling can be used daily on hamstrings, calves, quadriceps and spine including chest opener to counteract kyphotic posture.  Planks, reverse planks, side planks and bridge exercises also to be used daily.

 

Gluteus Medius Leg Drop keep pelvis stable engage abdominalsGlut Building Exercises 1 Wall squat with Gym Ball