How to FIX your Tight Quadratus Lumborum (QL) for Good!

Summary

This 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.