Strength training and Kyphotic Lordotic Posture
I’d say 80% of people I train have either Kyphosis (rounding in the front of the shoulders), Lordosis (an anterior tilt in the pelvis), or both. Strength training is incredibly important to improve functional movement and prevent injuries with a Kyphotic Lordotic posture.
What muscles should I focus on?
If you possess Kyphotic Lordotic Posture (KLP) you will want to place your attention on strengthening the calves, lateral sides of the feet, hamstrings, gluts, the TVA, internal and external obliques, the rectus abdominis, the upper back extensors, and the neck flexors.
How often should I do strength training?
I recommend a minimum of 3x a week, to a maximum 6x a week. Be sure to also incorporate flexibility work to release the tight quads, psoas, pecs, low back, scalenes and neck extensors. With regards to repetitions, this is how I train both myself and my clients: I do unilateral work on my non-dominant side for a full minute (or a slow set 8-12 reps). Then I repeat the exercise using both legs or arms, etc. If the exercise must be performed unilaterally, then I do twice as many repetitions on my non-dominant side.
With KLP you want to work with a posterior tilt (tuck under) in the pelvis to turn off the overactive psoas and quads and simultaneously open the tight low back. Once you have worked this way for awhile you can begin to work with a neutral pelvis (not tucked or extended). However, please note that substantial strength in both the abdomen, gluts, and hamstrings must be gained before progressing to working with a neutral pelvis. In addition to becoming aware of your pelvic position, you will also want to keep the shoulders from elevating by engaging your lats, which attach under the armpits. To do this plug your shoulders down your back. Lastly, breathe. Inhale to prepare and exhale on the effort pulling your belly button in towards your spine and lifting in and up on your pelvic floor muscles (the muscles that stop your stream of pee) to contract your transverse abdominis (the deepest layer of your core). This will not only flatten your abdomen, but also protect your lower back.