How to FIX your Tight Quadratus Lumborum (QL) for Good!
Summary
TLDRThis video script introduces three effective exercises to alleviate tension in the quadratus lumborum (QL) muscle. It covers using a ball to reduce muscle tightness, segmental side bends to restore spinal motion, and side planks to reinforce stability. The routine aims to improve flexibility and strength in the lower back area.
Takeaways
- 💪 The video focuses on reducing tension in the quadratus lumborum (QL) muscle, which is commonly tight due to constant tension.
- 🏋️♂️ Three favorite moves are introduced to help reduce tension, restore motion, and reinforce stability in the QL muscle area.
- 🔍 The exercises are designed to be performed in a sequential order for maximum effectiveness.
- 🌐 A ball (like a lacrosse ball, golf ball, or any round object) is used in the first exercise to locate and reduce muscle tension in the QL area.
- 🕒 Holding the ball against the tight spot for 30 to 60 seconds, or up to 90 seconds for more advanced individuals, is recommended to alleviate tension.
- 🤸♀️ The second move involves sitting on the edge of a bench or chair and performing a controlled side bend to restore spinal motion.
- 🔄 The side bend should be done segmentally, moving one vertebrae at a time, to ensure proper motion restoration.
- 🏋️♀️ The third move is a side plank, which is a classic exercise to reinforce stability in the QL muscle area.
- 📈 The side plank can be made more challenging by adding hip dips towards the ground and then lifting the hip towards the ceiling.
- 📚 The video suggests incorporating these exercises into a daily routine or before a workout to notice significant changes in muscle tension over a couple of weeks.
- 🎥 The presenter also promotes a new spinal mobility program with a 14-day free trial for those interested in further improving their spinal mobility.
Q & A
What is the primary focus of the video?
-The primary focus of the video is to demonstrate three effective exercises to reduce tension, restore motion, and reinforce stability in the quadratus lumborum (QL) muscle, which is commonly tight due to tension.
What muscle is commonly tight and the focus of the exercises in the video?
-The quadratus lumborum (QL) muscle is the focus of the exercises in the video, as it is a muscle that commonly gets tight.
What is the first exercise shown in the video and what does it aim to achieve?
-The first exercise involves using a ball (like a lacrosse ball) to reduce muscle tension in the QL. It is meant to alleviate tightness in the area.
What is the purpose of hugging the same side knee towards the chest while performing the first exercise?
-Hugging the same side knee towards the chest helps to elongate the muscle under tension, further reducing the tightness in the QL muscle.
How long should one hold the first exercise to achieve the desired effect?
-The first exercise should be held for 30 to 60 seconds for beginners, and up to 90 seconds for more advanced individuals.
What is the second exercise in the video and what does it aim to restore?
-The second exercise is a seated side bend, aimed at restoring side bend motion in the spine, specifically in the area where the QL muscle is located.
How should one perform the seated side bend exercise correctly?
-To perform the seated side bend, one should start by hugging themselves and then dip their shoulder, side bending from the thoracic spine to the lumbar spine, moving one vertebrae at a time.
What is the third exercise in the video and what is its purpose?
-The third exercise is a side plank, which is used to reinforce stability in the area of the QL muscle.
How can the side plank exercise be made more challenging?
-The side plank can be made more challenging by adding movement to it, such as dipping the hip towards the ground and then lifting it towards the ceiling.
What is the recommended approach for someone with chronic QL tension?
-For someone with chronic QL tension, incorporating these exercises into a daily movement routine or performing them before a workout can help notice significant changes within a couple of weeks.
What additional resource is mentioned in the video for improving spinal mobility?
-The video mentions a new spinal mobility program that has been released as part of a monthly membership, offering a 14-day free trial for those interested in improving spinal mobility.
Outlines
🏋️♂️ Reducing Quadratus Lumborum Tension
This paragraph introduces three exercises aimed at reducing tension in the quadratus lumborum (QL) muscle, a common area of tension. The first exercise involves using a ball, such as a lacrosse ball, to apply pressure and find tight spots, holding the position for 30 to 60 seconds or up to 90 seconds for more advanced individuals. The movement is intensified by hugging the knee to the chest and rotating the body to the same side, which can be quite intense. The exercise is meant to be performed on both sides to assess and reduce baseline tension.
🧘♀️ Restoring Spinal Motion with Segmental Side Bends
The second exercise focuses on restoring motion to the spine, specifically side bending motion, which is essential for the QL muscle located near the spine. The movement is performed sitting on the edge of a bench or chair, hugging oneself, and attempting to side bend one vertebrae at a time from the thoracic to the lumbar spine. The exercise requires going as far as possible without lifting the opposite hip, and then uprighting the spine from the lumbar to the thoracic spine. This slow, controlled movement is repeated for five to ten reps on each side to compare and identify which side feels tighter, allowing for more focused work on that side.
💪 Reinforcing Stability with Dynamic Side Planks
The final exercise is about reinforcing stability in the area with a side plank, a well-known exercise that can be made more challenging by adding a hip dip towards the ground and then lifting it towards the ceiling. This dynamic movement can be performed for five repetitions or held for time until fatigue sets in. The exercise is intended to increase blood flow to the area and enhance stability, with one to two rounds recommended on each side. The paragraph concludes with a recap of the three exercises and a suggestion to incorporate them into a daily routine for chronic QL tension relief. Additionally, there's a promotion for a new spinal mobility program with a 14-day free trial and a call to action for likes and subscriptions.
Mindmap
Keywords
💡Quadratus Lumborum (QL)
💡Tension Reduction
💡Restoring Motion
💡Stability Reinforcement
💡Lacrosse Ball
💡Segmental Side Bends
💡Side Plank
💡Muscle Elongation
💡Breathing Techniques
💡Chronic QL Tension
💡Spinal Mobility Program
Highlights
Introduction to three favorite moves to reduce tension in the quadratus lumborum muscle.
Explanation of the importance of sequential order in performing the moves for maximum effectiveness.
Use of a ball for the first move to reduce muscle tension, with a focus on finding the tight spot and applying pressure.
Modification for intensity by holding the position for 30 to 60 seconds or up to 90 seconds for advanced individuals.
Technique of hugging the same side knee to chest to elongate the muscle under tension.
Advising on how to find and work on the tight spot with the ball, including rotating towards the same side.
Suggestion to perform the exercise on both sides to assess baseline tension levels.
Transition to the second move focusing on restoring side bend motion of the spine.
Instructions for sitting on the edge of a bench or chair for the side bend motion restoration.
Description of segmenting the spine and side bending one vertebrae at a time for motion restoration.
Emphasis on the difficulty of the side bend motion and the importance of slow, controlled movement.
Introduction of the third move, a side plank, to reinforce stability in the area.
Guidance on performing a basic side plank and options for increasing difficulty with movement.
Recommendation for the duration and repetitions of the side plank for reinforcing stability.
Summary of the three moves and their purpose in reducing tension, restoring motion, and reinforcing stability.
Advice on incorporating the routine into a daily or pre-workout routine for chronic quadratus lumborum tension.
Invitation for viewers to suggest the next muscle group or body area for a similar routine.
Promotion of a new spinal mobility program with a 14-day free trial for interested viewers.
Encouragement for viewers to like and subscribe for updates on future videos.
Transcripts
do you have that tight ql on you
otherwise known as the quadratus
lumborum which is a muscle that commonly
gets tight in this area if you always
have tension there I'm going to show you
three of my favorite moves to help
reduce that tension for good if you're
not familiar with my videos I like to
show three simple moves for a particular
body area or a particular muscle group
that first helps reduce tension in that
area secondly restores Motion in that
area and thirdly reinforces stability in
that area so we can really hold on to
those changes for long periods of time
and to get the most bang for your buck
these moves have to go in sequential
order of each other so first let me show
you how to reduce that tight muscle
tension all we need for this move is a
ball I got a lacrosse ball here you can
use a golf ball soft ball anything
that's round and first thing you're
going to do is find where your spine is
and then you're going to roll that ball
just off to the side and then slowly
lean back on it now just with my body
weight pressure I can already feel I'm
hitting a tight spot so if this is
pretty intense for you you're just going
to hold this for a good 30 30 to 60
seconds if you don't feel that tension
quite yet you can slowly move around oh
until you find a tight spot and as
you're holding this if you feel that
tension start to decrease what you're
going to do is hug your same side knee
towards your chest and now we're going
to try to elongate that muscle under
tension and oh my goodness this is about
to bring a tear to my eye and to take it
up even further you can slowly start to
rotate towards that same side oh putting
more of your body weight through that
tightness if you never used a ball like
this to reduce tension aim for 30
seconds my more advanced people actually
want to aim for 90 seconds that's the
gold standard and of course you can do
the other side especially if both sides
are pretty tight doing both sides is a
really good audit to see what your
Baseline tension should be on your good
side so on my right side I'm rolling
around it's a little bit harder for me
to find that tension so I'm immediately
going to bring my knee towards my chest
oh there we go I found that tension and
then I'm just going to slowly roll my
body weight and then just think about
breathing into that ball
pressure channeling your inner Zen in
through the
nose out through the
mouth and just think of that tension
just melting away so now that we reduce
that tension on both sides we're going
to start to restore some motion in that
area since the ql is just located off
the spine we're going to restore some
side Bend motion so all you need for
this is somewhere to sit I'm on a bench
or you can sit on a chair at home and
you're going to scooch to the edge and
then you're going to give yourself a
little bit of a hug here what we're
going to do is try to segment our spine
or try to side Bend one vertebrae at a
time so I'm going to start going to my
left what I'm going to do is start to
dip my shoulder side bending from the
thoracic spine and then I'm trying to
move one vertebrae at a time until I get
to my low back or my lumbar spine and I
feel like I'm running out of real estate
right around here you just want to go as
far as you can without letting that
opposite hip come off then once I'm at
the end of my rrange now I'm going to
try to upright my spine or straighten up
from the lumbar spine up to the
thoracic so once I start to Upright here
I'm going to take that momentum
immediately start to side Bend to my
right side now again trying to work one
vertebrae at a
time and turtle wins the race with this
one it looks simple but it's actually
very difficult especially if you're
trying to move one vertebrae at a time
and then we're going to Upright slow
control
movement until we get back to the top
I'll show you the same movement from the
back now hug yourself I'm going to start
to my left so I'm going to dip that left
shoulder start to side Bend from my
upper thoracic down to my lower down to
my lumbar again without that hip coming
off of wherever you're
sitting and then once you get to the end
of that range you might feel like you're
about to cramp that's totally normal and
then now we're going to try to Upright
from the bot botom back up to the top
and then use that momentum to then start
to side Bend from the other
side doing both sides at a time you can
really kind of compare what side feels
tighter than the other because you could
focus some more isolated reps on
whatever side is more
sticky so there's move number two you're
going to do a good five to 10 slow
controlled reps on each side and again
that's going to help restore that nice
spinal motion right around where that ql
muscle lives but we still got some work
to do so to recap we reduce some of that
tension in the muscle we restored some
of that motion specifically in the spine
now we want to reinforce those changes
with some stability work so for this
we're going to do an Old Reliable that
most of you have probably done in your
life and that's just a side plank so if
I'm lying on my side here what you're
going to do is bring that top leg out in
front so you have a wider base of
support then you're going to drive that
forearm into the ground to bring
yourself up now this is level one we're
just going to hold this side plank for
about 30 seconds but if this is too easy
for you we can start to build some more
movement into it so I can slowly dip my
hip towards the ground just hovering
above it and then I'm going to slowly
bring my hip up towards the ceiling
seems super simple but I'm shaking like
the Dickens right now so you can either
hold it for time or you can think about
doing a good five repetitions going up
and
down or until you're smoked and then
take a break and go to the other side so
again driving arm nice straight line
level one would just be holding this for
as long as you can until you start to
fatigue but if it's too easy we're going
to slowly dip hip towards the ground
just hovering above and then now try to
bring that hip up towards the ceiling
just trying to move from the
pelvis again nice slow controlled
movement think about how you were doing
those segmental side bends before trying
to do that similar thing but now I have
to stabilize while doing
it after a good one to two rounds on
each side you're going to get some nice
blood flow to that area and you should
feel more stable so to recap we did
three simple movements number one was
just getting a lacrosse ball or any type
of ball to help reduce some of that
muscle tension level two was restoring
that motion specifically that side
bending and number three is reinforcing
stability with a static side plank or
you can get a little bit more d Dynamic
by moving the hips up and down and if
you have chronic ql tension if you did
this routine before a workout or built
it into your daily movement routine
you're going to start to notice some
serious changes especially within a
couple week period now if these Concepts
made sense to you where I take a
specific muscle group or a body area and
first reduce the tension and then
restore motion and then reinforce it
with stability then let me know what
group of muscles you want to see next
and if you want to restore some spinal
Mobility check out my new spinal
Mobility Program that just released in
my monthly membership and as a bonus
right now I'm offering a 14-day free
trial so you have nothing to lose and
only spinal Mobility to gain and of
course don't forget to like subscribe so
you know when the next video
[Music]
drops
関連動画をさらに表示
Fix your tight HIP FLEXORS for Good! (3 easy exercises)
The Secret to LONG-TERM Relief of a Tight QL: Stop Stretching and Create a "Neurological Event"
How to Fix your Tight Groin/Adductors (3 easy exercises)
Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]
The PERFECT Mobility Routine to FIX YOUR SIT (3 Min/Day)
The SECRET strategy to unlock your Mobility (3 “R” Approach)
5.0 / 5 (0 votes)