GymSmarts Community

 Kris Merlo Robinson, “The Posture Lady:” Here a very important quick test and exercises to help the gymnast improve their alignment and prevent injuries. This article will help identify lordosis (too much low back arch). And give 3 quick exercises to improve posture. If you would like more information on posture, you will probably find Kris’ DVD: It’s About Posture helpful.

Have you ever wondered how much curve your low back should have? Well, it shouldn’t be flat and it shouldn’t be too arched. A flat-back position is simply called “flat-back” posture. Most gymnasts don’t have this problem. A low back that is too arched is called “lordosis,” and this problem is seen in too many gymnasts! A physical therapist has special skills to check the amount of curve in your back, but you can check it to some degree on your own.

 When testing for normal curve of the lower spine:-         Stand with your back to a wall, heels two to three inches from the wall.-         Place one hand behind your low back. -         If there is too much space between your back and the wall (if you can easily move your hand back and forth more than an inch), you need to correct your posture. CORRECTING LORDOSIS:Again, lordosis is when you have too much curve in your low back. Lordosis  makes you look like your belly is sticking out and it makes your buttocks look big. You may be experiencing low back pain and your coaches may be bugging you about your gymnastics positions – that you just aren’t making a straight line! Get to work on your posture by giving lordosis a 1-2-3 punch!  Try the 3 exercises below.1. FLATTEN YOUR LOW BACK AGAINST THE WALL First of all, try standing against the wall again, and pull UP and IN with your abdominal muscles (keep your shoulders relaxed and your chest lifted).  You should be able to use your abdominal muscles to get your low back to touch the wall. Hold this positionfor 5 seconds or so and try to do this at least once a day. To make this exercisemore difficult, try placing your arms up straight against the wall and pull your abdominals UP and IN. 2 - PRESS YOUR LOW BACK AGAINST THE FLOOR Next, lie down on the floor and press your low back against the floor, by pulling your abdominal  muscles UP and IN.  Hold this position for 5 seconds or so and be sure tokeep your shoulders pressed back against the floor. Try this exercise after a good workout, when your muscles are warm and relaxed. Just make sure your abdominal muscles wake up and work!3 – PULL UP AND IN WHENEVER YOU CAN Finally, you must learn to tighten up your external oblique (lower) abdominal muscles, by pulling UP and IN without the wall or the floor.  This simple exercise can be done when you are standingaround, when you are sitting at school or at the computer and when you are doing gymnastics.

Tired of hearing that you have too much arch in your low back or that your line isnot straight? Do these exercises (1-2-3) to help increase your abdominal strength and straighten your low back spine so that there is only a little curve.  Your abdominal muscles will look nice and flat and your buttocks will be tucked under to help make your bodyline straight.  Go for it!