I’m a bit confused by the terminology here, you say you have lordosis of which a major contributing factor is an anterior pelvic tilt. However you refernced the hunchback look in your reading. Traditionally hyperlordosis (as the spine is normally lordotic to a degree) is associated with a swayback posture to compensate for the excessive inward curvature of the spine.
That problem is treated as the other commentors have stated by strengthening the hip extensors and working to release the hip flexors (the psosas in particular). However a hunchback posture is commonly ascociated with kyphosis which is an outward curvature of the spine. By definition kyphosis is the opposite of lordosis, extreme cases of kyphosis and lordosis together are rare by my knowledge, however being anteriorly rotated through the shoulders and upper trap dominant (which can cause a similar look) while possesing an anterior pelvic tilt is not, especially in the desk-job population.
The point is that correcting the anterior pelvic tilt is still a priority but the hunchback posture is more an issue to be delt with via scapular strength and postural considerations. So in addition to everything you are doing for the pelvis, working on strengtening the lower trap and rotator cuff may also be something to prioritize.
Basic cuff work can be done practically with a cheap set of aerobics weights (1-3lbs) and a high table to lay on. Stand in front of a mirror with the weights, feet shoulder width apart, take a tall upright core posture using the hips to stabilize (might as well work on hip position too) a drawn in core (drawn in means holding a tight core without contracting the abdominals to the point of flexion).
Squeeze through the mid back to pull your scaps backwards and down, you should feel like you are trying to hold something in place at the mid back. The upper trap should not be active. Raise the weights laterally, at a 30 degree angle to the scap, and directly in front of you at shoulder width. These are three different movements, do each at two sets of 15.
Throughout the movement hold the squeeze in the lower trap and focus on a smooth stable motion of the arms. During the motion you are trying to activate the rotator cuff muscles, not the upper trap or deltiod.This is the reason for the light weights, as anything much heavier than that will cause the deltoid and upper trap to compensate for the greater load. During the motion if someone came and pushed on the upper trap they should be able to squish it, basically it shouldn’t be flexed.
The second portion will require you to lay on a table high enough so the arm hangs at rest without touching the floor.Keep you head relaxed on the table to avoid activating the upper trap. From this position pronate the forearm and retract the shoulder blade through the using the lower trap. Then abduct (move it laterally away from you) the arm to level with your body, hold for 10 seconds in this position while maintaining activation the lower trap, then release an restart from rest two sets of eight here, and use just arm weight at first if you can’t maintain the hold without compensating with the upper trap.
When finished there keep the same position (shoulder retracted, forearm pronated,neck relaxed) and bring the arm into shoulder extension ( straight back to your side) hold 10 seconds like before and reset. Do this on both sides. Finally laying facedown on the table retract the lower trap, and abduct both arms, forming a T-shape with your body, hold here ten seconds for three sets, then three more with the elbows bent forming more of a cactus shape. That should be enough to get you started.
From here on focus on posture throughout the day, try to keep the shoulders back while at your desk, even if you fatigue after 5 minutes that is five minutes in the right direction, don’t slouch while watching T.V. playing video games, texting ect. Those mundane things honestly will have more of an impact than the coorective work.
Finally as if this post wasn’t long enough, when coorecting the pelvic tilt I would be cautious trying to strengthen the abdominals. Only the muscles on the front and on the back of the thighs can rotate the pelvis forward or backward while in a standing position because they can discharge the force on the ground through the legs and feet. Abdominal muscles and erector spinae can’t discharge force on an anchor point while standing, unless you are holding your hands somewhere, hence their function will be to flex or extend the torso, not the hip. The abs don’t cause the tilt, but a majority of abdominal excercises require substantial contribution by the hip flexors, which you do not want to become any more active. So approach with caution, prone bridging is okay is executed properly, but avoid all the crunches, leg raises, and such.
Hope that helps you!
