![]() ![]() Tightness in your QL muscles can cause back pain as well as affect your movement patterns resulting in pain in other areas as well. They connect the spine, hips, and ribs, and allow you to move your body laterally, or side to side. While often overlooked, the quadratus lumborum muscles play a vital role in your body mechanics. Trigger points (knots) within the QL muscle can even cause other muscles nearby to become “agitated” such as the gluteus medius, a key “ hipster” muscle. The Quadratus Lumborum (QL) has been known to cause a variety of symptoms depending on the individual. This muscle can also become activated to help you compensate when other core stabilizing muscles become weak such as your abdominal muscles. Independently, the QL muscle can elevate your hip to do a “hip hike” or it can help you bend your trunk to the same side. Make sure to work in all 3 pillars (QL massage, stretch, and strengthening) to reap the full benefits of back muscle optimization and Quadratus Lumborum work.Both QL muscles work together to extend our spine. However, Quadratus Lumborum stretch is not the end all be all. A strong, high-stamina QL muscle is like armor for your lower back - so make sure to work QL exercises into your regimen going forward.Ī deep, well-executed Quadratus Lumborum stretch can be a key staple in a well rounded back muscle fix regimen. 'Famous' Physical Therapists Bob Schrupp and Brad Heineck present Back Pain Try Stretching Your Quadratus Lumborum (7 Ways)Make sure to like Bob and Brad on. Lastly, once the muscle is loose and the majority of pain is gone, it can be very helpful to strengthen the Quadratus Lumborum muscle to build up resilience and prevent pain in the future. ![]() This will further remove constant tension in the muscle without being held back by knots, trigger points, etc. Once the constant tension and trigger points are ironed out of the QL muscle from step 1, it can be super therapeutic to perform a nice Quadratus Lumborum stretch. Strengthening will not release years of constant tension, and stretching may be extremely difficult with knots present - so iron these out first (preferably with QL Claw). Starting with QL massage is important because the knots, trigger points, and constant tension in the muscle can only be released through physical manipulation. There are 3 total steps in a full QL pain relief: massage, stretch, strengthen - in that order. The Quadratus Lumborum stretch is only one piece of the puzzle, as you may have picked up by now. Implement Quadratus Lumborum Stretch For Full Back Pain Relief The article linked below has a few great Quadratus Lumborum specific exercises, but you can also check out Back Of Steel for a well-rounded back strengthening supplement program. *Subscribe To Back Muscle Solutions for the BEST back muscle content on the internet* Post Quadratus Lumborum StretchĪfter a few minutes of deep, focused Quadratus Lumborum stretching it is crucial that you build strength in the QL muscle to help prevent tension from building back up in the muscle. You can do this a variety of ways: with a hockey stick (shown), a broomstick, a fixed pole, a door frame - the possibilities are endless. The second minute of the short video below shows what you came here for - the most soothing Quadratus Lumborum stretch of all time. Quadratus Lumborum Stretch 2 - The Real Gains This first Quadratus Lumborum stretch is shown in the first minute of the video below - walk before you run here to avoid strain or discomfort. ![]() ![]() The Best Quadratus Lumborum Stretch Quadratus Lumborum Stretch 1 - Easy (Start Here)īefore hopping into the deep, soothing Quadratus Lumborum stretch that has the potential to open up your lower back to lengths you never imagined, start with a light QL stretch. In this post I'll share the best Quadratus Lumborum stretch of all time, and I'll also share two other strategies to relieve QL muscle pain. A deep, well-executed Quadratus Lumborum stretch has the potential the release a ton of nagging knots and tension in the lower back. ![]()
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