The term kyphosis refers to an increased flexion in the upper spine. This increased flexion leads to excessive abduction of the shoulder blades. This means that the shoulder blades are farther apart from each other than they should be. The head is also forward, which is a result of an over-extension of the neck.
Lordosis refers to the positioning of the pelvis and the lower spine. The lower, or lumbar, spine is hyperextended. The pelvis is tilted forward, decreasing the angle between the pelvis and the thigh. The result is flexed, or short, hip joints.
What Kyphosis-Lordosis Looks Like
A person with kyphosis-lordosis may appear to have a sunken chest, as the excessive flexion of the trunk creates a hollowing of that area. The anterior tilt of the pelvis makes it seem like the person has a belly, when simply realigning the pelvis by strengthening the obliques will pull the belly in. No dieting needed!
Daily Activities Facilitate Poor Posture
Sitting at a desk or computer all day will reinforce kyphosis, as many people work hunched over their computers, with their heads hanging forward. To make matters worse, sitting for long periods can create a tightening of the hip flexors, which can cause the pelvis to tilt forward.
Pilates Exercises Improve Posture
Undoing all of the nasty things we do to our bodies on a daily basis is one thing that Pilates instructors are very good at doing. An instructor with a client that has kyphosis-lordosis will concentrate on strengthening the neck flexors and upper back muscles. To correct the excessive extension of the lower back, she will focus on strengthening the hamstrings, gluteals, and external obliques. She may work with her client on stretching the hip flexors and the chest muscles, as they can be tight.
A kyphotic client would benefit from learning the Breast Stroke, Swimming, and Swan Dive to strengthen the upper back. The Half Roll Back and Obliques would be good options to strengthen the external obliques. Single Leg Extension and Heels On Bar will strengthen the butt muscles. Hamstrings will benefit from Hamstring Press on the Stability Chair.
Props Ensure a Safe and Effective Pilates Workout
A Pilates Instructor will watch her client closely, modifying each exercise to ensure that his workout is effective. She will probably find that his start position, for example, needs to be altered due to muscle imbalances. Because he has a forward head, he will need a pad underneath it to ensure that he begins exercise with his head in a neutral position. Because his hip flexors are tight, he may need to work in table top or with his legs draped over a barrel to keep the muscles relaxed.
See a Pilates Trainer for a Postural Assessment
A Pilates instructor will conduct a postural assessment upon first meeting her client. The assessment is not a diagnosis. Rather, it provides her with valuable information about her client's posture. It tells her which muscles are strong and which may be weak or tight. This allows her to create a customized program to address individual needs and improve posture.
You may also like How Pilates Can Improve Your Posture, What is Sway-Back Posture?, How Pilates Can Transform and Reform Your Body, and Is Pilates for Wimps?
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