![]() ![]() Near the bottom of the spine, the quadratus lumborum attaches to the 12th rib, the transverse processes of the lumbar spine, and the iliac crest (this can vary just like the piriformis). The QL muscle is located laterally on each side of the spine. If you were looking at your friend’s back, you would notice the spine runs up and down in the middle of the back. The quadratus lumborum (QL) is a large muscle located on the posterior (back) side of the trunk and abdominal wall with a left and right side QL. The first thing to know about the quadratus lumborum is where the muscle is found in the body. ![]() In this article, you’ll learn how to manage quadratus lumborum pain with exercises & stretches from beginning to end. 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.Are you getting back spasms after a long day at the driving range? How about a sharp pain in the low back after putting in some miles on the bicycle or taking a deep breath after a hard bout of exercise? Both of those could be symptoms of quadratus lumborum pain. 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. 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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