stefanduell stefanduell

793 posts   59,151 followers   476 followings

Sports-Physiotherapist (DOSB)  to several professional tennis players on @ATPWorldTour and @DavisCupTennis Team Serbia | Injury Prevention | Functional MyoFascial Therapy

QUADRATUS LUMBORUM MUSCLE (QL) SERIES - STRETCHING OF THE QL
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As a follow up on my QL series I wanted to show how you can stretch the QL and help yourself in case you suffer from lower back pain.
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Before you start stretching your QL always make sure you saw a health professional first who confirmed you doesn’t suffer of a herniated disc!!! Then the stretching is not for you as there is a totally different process of rehab for that!
Also make sure your health professional has cleared your hips and pelvis!
The stretching will bring the maximal effect if your health professional has freed your QL muscle from trigger points and tightness!
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The QL is a muscle that can cause lower back pain from lack of stretching! It must be stretched daily, especially if you sit all day!
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When doing these stretches for your tight QL keep these things in mind:
❗️Don’t do anything that causes you more pain.
❗️Don’t “push through” any pain.
❗️Go into each position slow and controlled. You should be able to breath normal during the entire stretching position.
❗️Hold these positions from 1-2 minutes at a time.
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Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
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Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidastennis | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #MyoFascialRelease #Therapy #Triggerpoint #Treatment #PhysicalTherapy #InjuryPrevention #Rehab #Medicine #Massage #Healing #Rolfing #Blackroll #Fascia #Fitness #Training #Yoga #Pilates #CrossFit #Foamroller #FaszienTraining #Muscle #Pain #Warmup #Cooldown #Stretching #Anatomy #Physiology

QUADRATUS LUMBORUM MUSCLE (QL) SERIES - QL MYOFASCIAL SELF RELEASE EXERCISE
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The QL is a muscle that the average back pain sufferer needs to get checked out! It will bring you to your knees crawling on all 4 when acting up!
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The QL is a low back stabilizer, helps to depress your ribs during exhalation, and acts to laterally flex and extend the lumbar spine.
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Before you start treating your QL always make sure you saw a health professional first who confirmed you doesn’t suffer of a herniated disc!!! Also make sure your health professional has cleared your hips and pelvis!
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If these things are clear you take a @BLACKROLL® BALL, Lacrosse ball, ⚾️ or 🎾. Place it above the posterior iliac crest, just to the side of the spine at the level of the hip and try the release exercise which you can see in the video.
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You can either perform it as shown in the video, placing the ball under your QL and moving the hip alternately in flexion and extension or you roll slowly among the muscle, trying to identify areas of tightness or discomfort. Pause on these areas for several seconds and the tightness should begin to ease. Ensuring you roll from the origin to the insertion is a good way to target 🎯the entire length of the muscle.
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Check my YouTube channel for more myofascial self-release exercises: www.youtube.com/stefanduell
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Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidas_de | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#Physiotherapy #Osteopathy #Myofascial #Muscle #Pain #Release #Treatment #Massage #Yoga #Gym #Pilates #Gym #CrossFit #PhysicalTherapy #Fitness #Training #Rehab #Sportsmedicine #Acupuncture #Sportstherapy #Stretching #Sportschiropractic #Chiropractic #Fisioterapia #Fisioterapeuta #Fisio #Osteopatia #Fascia #Rolfing #Sport #Blackroll

QUADRATUS LUMBORUM MUSCLE (QL) SERIES - COLLAPSE OF THE RIB CAGE AND/OR HIP HIKE
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This video is a great follow up to my QL pathology post 2 days ago. Consider the positions you are in throughout the day, those are your habits and your body will adapt to them!
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Checkout the following post from @borisrehab:
'HOW SITTING IMPROPERLY CAN GIVE YOU SCOLIOSIS!?
Are you sitting down at the moment? Pay close attention to which side you lean more on. Odds are you favour one side over the other. Whichever side you prefer, will cause the opposite side of your low back (specifically the QL for you out there) to tighten! In 🅰 you can see that the person is leaning more on his right butt cheek and that causes his spine to twist into a minor functional S-shaped scoliosis.
In 🅱 if you place a book underneath that person's right buttocks he will seem to have a straighter spine.
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In ©, the book is placed under the left buttocks and that sends the spine into a major S-shape! So imagine if you're sitting a certain way, and you have your wallet in one of your back pockets. The wallet might be the reason you have low back pain! So not only is it important to release the left QL in this particular situation, you have to make sure you rectify what's causing it to be tight in the first place! (Ie. Your wad of cash is fucking up your back playa!).'
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Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
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Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidastennis | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #Functional #MyoFascialRelease #Therapy #Rehab #Triggerpoint #Treatment #Chiropractic #Massage #PhysicalTherapy #InjuryPrevention #Medicine #Sportsmedicine #Sportstherapy #Blackroll #Fascia #Fitness #Training #Yoga #Pilates #CrossFit #Pain #FaszienTraining #Muscle #Stretching #Anatomy #Physiology

QUADRATUS LUMBORUM MUSCLE (QL) SERIES - PATHOLOGY AND MYOFASCIAL TREATMENT
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Overuse of the QL is one of the major causes for chronic pain in the lower back. One typical cause is the habit of sitting at the desk using a reclined seat, which releases the intrinsic back muscles and weakens them in the long term. The weak back muscles must now be compensated by the QL leading to painful stiffening. Other causes can be direct damage, weak gluteal muscles or any type of imbalance of the pelvis or spine which forces the QL to stabilize them. A shorten and tight QL can restrict pelvic movement, pull the ribcage down and put an abnormal curve in your back, making you appear to have scoliosis or a short leg.
QL trigger points can lead to referred pain in the lower back, buttocks and down of your leg as you can see on the red marked zones in the picture.
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Before you start working on the QL you need to clear the hips and pelvis! For the diagnose it is very important to eliminate every single reason which could lead to hip and pelvis imbalances, that means always check the full body: feet, knees, hips, pelvis, upper body and don’t forget in this case especially the colon, the kidneys and the diaphragm as they are located ventrally to the QL.
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On the picture you can see how I approach the QL for a myofascial release treatment:
Out of this position with your thumb you can perform 1️⃣a trigger point technique or 2️⃣a release technique for the fascia of the QL.
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1️⃣If you perform a trigger point technique make sure you hold the pressure as long the patient tells you the pain or the radiation goes down or is gone but at least for 1 minute. I usually hold the pressure until I feel a myofascial release under my finger!
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2️⃣If you release the fascia of the QL make sure you perform the technique from origin to insertion to lengthen the fascia if the QL is locked short or from insertion to origin to shorten the fascia if the QL is locked long!
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #MyoFascialRelease #Therapy #Muscle #Anatomy #Triggerpoint #Treatment #DryNeedling #Massage #PhysicalTherapy #Rehab #Medicine #Healing #Rolfing #Blackroll #Fascia #Yoga #Pilates #Crossfit

QUADRATUS LUMBORUM MUSCLE (QL) SERIES - ANATOMY AND FUNCTION
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The QL is a 🗝muscle that the average back pain sufferer needs to get checked out! It will bring you to your knees crawling on all 4 when acting up!
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ANATOMY
▪️Origin: iliac crest, Insertion: 12th rib and transv. processes of the 1st to 4th lumbar vertebrae.
▪️Innervation: subcostal nerve and branches of the lumbar plexus.
▪️Close proximity to colon, kidneys, diaphragm, iliohypogastric and ilioinguinal nerve.
▪️3 sets of fibers: Iliocostal (Ilium to 12th rib), Iliolumbar (Ilium to Lumbar TVPS), Lumbocostal (Lumbar TVPS to 12th rib)
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FUNCTION
▪️Essentially, the quadratus lumborum contributes to the stabilization and movement of the spine and the pelvis.
▪️A bilateral contraction leads to an extension of the lumbar spine.
▪️A unilateral contraction leads to the trunk is bent towards that direction (lateral flexion) and it can also hike up the same sided hip.
▪️A contralateral contraction rotates the spine.
▪️It can also cause functional scoliosis if the upper fibers bends one way and the opposite lower fibers bends the other way.
▪️In addition, the muscle fixes the 12th rib during movements of the thoracic cage and this way supports expiration (accessory muscle of expiration).
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HOW DO I KNOW IF MY QL IS TIGHT?
▪️Your lower back pain over time develops into what seems like a sciatica.
▪️When acting up coughing or sneezing it will bring sharp agonising pain.
▪️People constantly attempting to brace and stabilize their upper body with their hands while they stand or sit.
▪️Being in an upright or sitting posture makes the pain worse but most individuals will experience pain with any movement.
▪️Rolling from side to side after laying face up for some time is extremely painful.
▪️If you’re aware of one leg being genetically shorter than the other and you’re suffering from back pain.
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #Functional #MyoFascialRelease #Therapy #Muscle #Triggerpoint #Treatment #DryNeedling #Anatomy #Chiropractic #PhysicalTherapy #InjuryPrevention #Rehab #Medicine #Sportstherapy #Massage #Healing #Rolfing #Blackroll #Fascia #Fitness #Training #Yoga #Pilates #Crossfit #Pain #Gym

If you treat people following ACL reconstruction then this brand new guide will be of great value.
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It’s a criteria-driven protocol where athletes have to progress through 6 phases of rehabilitation before they are cleared to return to play.
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It’s evidence based, and has been written by two Australian Sports Physiotherapists with expertise in knee and ACL injuries. 👌
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You can download it at https://bit.ly/2MF6PEE .
Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
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Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
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Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidastennis | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#ACL #Reconstruction #Surgery #Physiotherapy #SportsPhysiotherapy #Osteopathy #Functional #MyoFascialRelease #Therapy #Triggerpoint #Treatment #DryNeedling #Chiropractic #PhysicalTherapy #Injury #Prevention #Rehab #Medicine #Sportsmedicine #Sportstherapy #Massage #Healing #Blackroll #Training #Yoga #Pilates #CrossFit #Muscle #Anatomy #Physiology

Preparing my office for the upcoming week with @NubisPhysio! 👌
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Thank you @GerryWeberOpen_Official for providing me with a larger room to ensure enough space for convinient treatments of my clients here at @GerryWeberSportPark! 🙏
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Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
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Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidastennis | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #Functional #MyoFascialRelease #Therapy #Pilates #Triggerpoint #Treatment #Chiropractic #Medicine #PhysicalTherapy #Rehab #Sportsmedicine #Fascia #Sportstherapy #Sportschiropractic #Massage #Healing #Rolfing #Blackroll #Fitness #Training #Yoga #CrossFit #Muscle #Pain #Warmup #Cooldown #Stretching

KNEE PAIN SERIES: OSTEOPATHIC MANIPULATION (CHIROPRACTIC ADJUSTMENT) OF THE PROXIMAL (SUPERIOR) TIBIOFIBULAR JOINT HVLA PRONE POSITION
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This post describes another possibility regarding my previous post about the ‘MOBILIZATION AND OSTEOPATHIC MANIPULATION (CHIROPRACTIC ADJUSTMENT) OF THE PROXIMAL (SUPERIOR) TIBIOFIBULAR JOINT HVLA’:
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In this case the patient is laying in prone position and the therapist is using his pisiforme bone of the right hand as a hypomochlion to pull the fibula head to the right position with a high velocity low amplitude (HVLA) thrust technique.
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If you find a restriction in the proximal tibiofibular joint which requires a correction you always should make sure to have released all myofascial structures which cause an proximal tibiofibular joint restriction with a specific myofascial release treatment to each structure (Popliteus, Biceps femoris, IT-Band, TFL, Glutes, Peroneus longus et brevis, Extensor digitorum longus, Tibialis anterior, Soleus, Gastrocnemius, Quadriceps).
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Usually if you do a proper myofascial release treatment the proximal tibiofibular joint restriction will correct itself but sometimes it can still stay in the wrong position.
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If so, there is a high chance to get knee problems (most likely lateral) or to force an so-called ascending (upstream) ⬆️ kinematic chain which even can lead to a wrong position ↪️↩️ of your pelvis and furthermore to lower back problems, if you don´t work on it properly!
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Additionally, the patients usually suffer from an ankle dorsiflexion range of motion (DF ROM) deficit (descending or downstream ⬇️ kinematic chain) which can be reduced significantly through this kind of manipulation!
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Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
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Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidastennis | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #MyoFascialRelease #Therapy #Fascia #Treatment #Triggerpoint #Medicine #Chiropractic #Massage #PhysicalTherapy #Rehab #Fitness #Healing #Rolfing #Blackroll #Training

Check this post by @physioosteogram if you struggling to remember your dermatomes, seems to make more sense this way. Nice add-on to your orthopedic diagnosis tool kit! 👌👆🤓
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Great way to define a dermatome! 🛠
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Medical definition of a dermatome: 'A dermatome is an area of skin that is mainly supplied by a single spinal nerve. There are 8 cervical nerves (C1 being an exception with no dermatome), 12 thoracic nerves, 5 lumbar nerves and 5 sacral nerves. Each of these nerves relays sensation (including pain) from a particular region of skin to the brain.
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A dermatome also refers to the part of an embryonic somite.
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Along the thorax and abdomen the dermatomes are like a stack of discs forming a human, each supplied by a different spinal nerve. Along the arms and the legs, the pattern is different: the dermatomes run longitudinally along the limbs. Although the general pattern is similar in all people, the precise areas of innervation are as unique to an individual as fingerprints.
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A similar area innervated by peripheral nerves is called a peripheral nerve field.
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Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
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Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidastennis | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #Functional #MyoFascialRelease #Therapy #Spine #Triggerpoint #Treatment #DryNeedling #Anatomy #Chiropractic #PhysicalTherapy #Rehab #Massage #Blackroll #Fascia #Fitness #Muscle #Pain #Disc #Physiology #Orthopedic #Medicine #Diagnosis #Diagnostic #Tool #ProlapsedDisc #DiscProtrusion #Dermatome

KNEE PAIN SERIES: MOBILIZATION AND OSTEOPATHIC MANIPULATION (CHIROPRACTIC ADJUSTMENT) OF THE PROXIMAL (SUPERIOR) TIBIOFIBULAR JOINT HVLA SUPINE POSITION
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Regarding my previous post about ‘THE POPLITEUS MUSCLE’ it is very important to have a look at the proximal tibiofibular joint, because of it’s fascial connection.
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Usually if you find fascial tightness or triggerpoints in the popliteus muscle, you will find a restriction in the proximal tibiofibular joint which requires a correction.
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First of all you should make sure to have released all myofascial structures which cause an proximal tibiofibular joint restriction with a specific myofascial release treatment to each structure (Popliteus, Biceps femoris, IT-Band, TFL, Glutes, Peroneus longus et brevis, Extensor digitorum longus, Tibialis anterior, Soleus, Gastrocnemius, Quadriceps).
.
Usually if you do a proper myofascial release treatment the proximal tibiofibular joint restriction will correct itself but sometimes it can still stay in the wrong position.
.
If so, there is a high chance to get knee problems (most likely lateral) or to force an so-called ascending (upstream) ⬆️ kinematic chain which even can lead to a wrong position ↪️↩️ of your pelvis and furthermore to lower back problems, if you don´t work on it properly!
.
Additionally, the patients usually suffer from an ankle dorsiflexion range of motion (DF ROM) deficit (descending or downstream ⬇️ kinematic chain) which can be reduced significantly through this kind of manipulation!
.
Check my YouTube channel for more information about treatment and exercises: www.youtube.com/stefanduell
————————————————————————
Partners:
@BLACKROLL® | @SportslineHK | @DynamicTape | @Premax.co | @SmartToolsUSA | @VossWorld | @Bounce_Can | @adidastennis | @Seirin_Global | @HeadTennis_Official | @NUBISphysio
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#Physiotherapy #SportsPhysiotherapy #Osteopathy #Functional #MyoFascialRelease #Therapy #Fascia #Triggerpoint #Treatment #DryNeedling #Medicine #Chiropractic #PhysicalTherapy #Injury #Prevention #Rehab #Sportsmedicine #Sportstherapy #Fitness #Sportschiropractic #Massage #Healing #Rolfing #Blackroll #Training #Yoga

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