When there is an increased lordotic curve there is usually a related kyphotic curve (curve in your upper back) this is your typical hunched shoulder appearance. This increased curve is also related with weakened and lengthen stabilizing shoulder girdle muscles along with very tight chest muscles. This causes an unstable shoulder and an increased risk of shoulder impingement injuries.
So what does this mean for you?…..
Stop doing sit ups! Your “Ab” muscle (rectus abdominis) connects the lower ribs to your pelvis; every time you contract this muscle it causes a forward tilt of the pelvis and usually (due to weakness of the rectus abdominis) a contraction of the hip flexors, again causing more tightness in the anterior hips! The same occurs when you do crunches and leg lifts and so on.
What you should be doing are exercises that control the stability of your back, hips and shoulders.
First gaining core stability, finding your neutral spine and being able to hold and control that position with your core stabilizers; the Transverse Abdominus, pelvic floor muscle, Diaphragm and the small multifidus muscles of the spine. To get these working correctly; lie on your back with your knees bent, and take a deep breath in, your belly should rise. Exhale and your belly should fall.
Now find the pointy parts on the front of your hips, take two fingers and move about one third of the way between that part of your pelvis (it’s called your anterior superior iliac spine) and your belly button, and press in so you can feel the layer of muscle. As you exhale, try to pull your belly button toward your spine (this is for your TA). If you can, at the same time contract the muscle you would use to stop yourself from peeing midstream (do this with an empty bladder). Now hold this contraction for a count of 10 while still breathing.
Once you get this exercise done correctly and can consistently hold this contraction, you can move on to exercises such as:
Planks (hands directly below your shoulders, heels squeezed together, glutes and quads contracted and shoulder blades pulled down)
Bridges (knees bent and feet flat on the floor, neutral spine, belly button pulled toward your spine, using your glutes lift your butt off the floor moving from your hips to your shoulders as one unit like a brick)
WTI’s (scapula strengthening exercises performed laying face down, arms in either a W, T, or I position then squeeze your shoulder blades together).
Doing these exercises on a daily basis will quickly improve your core stability and strength by placing you in a more functional and injury free position.