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#quadratuslumborum

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A lateral pelvic tilt is a condition causing one side of your hip to appear higher or lower when compared to the normal hip position.Medicine identifies these two conditions as:
Hip hiking – where, on one side, hip is raised above the neutral position and
Hip dropping – where the hip drops lower than neutral position.
When the hip is raised above its natural position (in hip hiking), quadratus lumborum muscle becomes tight. Quadratus lumborum is a muscle that connects vertebrae to the iliac crest, so when you think about it, it makes perfect sense that tension in this muscle will raise the hip.
On the other hand, when the hip drops, chances are quadratus lumborum muscle becomes weaker and lengthened and gluteus medius muscle becomes tight. This then leads to weakness in adductor muscles. #physicaltherapy #quadratuslumborum #ql #glutes #pelvictilt

Till vänster: såhär ser jag ut efter att ha legat raklång på hårt underlag (solat på gräsmatta). Till höger: efter att ha misshandlat min vänstra QL med boll och stretch. Ganska uppenbart att mina problem högre upp i axlar/nacke/bröstrygg utgår från lägre nivåer. Hoppas jag får ordning på det nedre snart, för smärtan upptill börjar snart bli olidlig... 💩 #rehab #ql #quadratuslumborum #snejävel

Another #QuadratusLumborum #healingwithpilates for the fabulous @zaynagold and @functionfabulous This is a stretch for the opposing side of the QL that is most likely the one felt. This stretch directly gets at the QL where it attaches L1-4 to posterior iliac crest. Also addresses the long overstretched lateral line and bringing body back to the shortened lateral side.
Keep feet close to wall and arm between wall and body. Try not to rotate.
Learned from the amazing Marie-Jose Blom. #pilatesfresno #qldysfunction #healingwithpilatesisthebest

Back Pain? Try this QL Release! [quadratus lumborum]
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🚨New QL Release🚨
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I did a QL release a few weeks ago but here's another way to release that overworked QL muscle! Here's a little refresher on your QL muscle👇
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It can cause you all sorts of back pain and refer pain into your hip and glutes. Having a tight QL can mean frustrating back pain that can cause way too much trouble😰
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What does the Quadratus Lumborum muscle do?
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It's located at the top of your pelvis and attaches on to the bottom rib and the side of your spine. It helps you
▪️Extend backward
▫️Bend to the side
▪️Bend forwards
The QL can also refer pain into the butt and side of the hip!
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Symptoms of QL Dysfunction!
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🔸Deep, aching in the low back, often worse in sitting or standing.
🔹Pain with coughing and sneezing.
🔸Pain rolling to either side when lying on your back.
🔹Pain can refer to the groin and mimic sciatica symptoms.
🔸You may have one side of your pelvis lifted higher than the other.
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HERE'S HOW TO PERFORM THE QL RELEASE!
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1️⃣ Start by finding a wall or a doorway. Anywhere you can prop one leg up and lay the other flat.
2️⃣ Grab your favorite tennis ball or lacrosse ball.
Lay on your back and place one leg on the wall, so your knee creates a 90-degree angle.
3️⃣ Keep the other leg fully extended. *We're bending the knee, so our low back stays flatter on the ground and helps us get enough pressure on the QL!
4️⃣ Place the ball on the QL.
5️⃣ Now roll towards that side a little bit.
*We want to go into the QL at an angle!
6️⃣ Once you're on the QL, bend your towards your chest and use your opposite arm to continue to pull as far as you can.
7️⃣ Once you can't pull anymore, reach your other arm up and behind you as much as possible.
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💥 Tag someone who could use help with Low Back Pain!
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🔥 As always, check my IG Story in the next 24 hours to get a more in-depth look at this post!
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🎵Cheat Codes ft. Demi Lovato - No Promises (Tabu Kliffe Remix ft. Adam Christopher)
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#joetherapy #lowbackpain #QL

Side-lying with #CoregeousBall promotes gentle visceral massage (hello vagus nerve and downregulation) as well as provides traction to the lumbar spine. The lateral approach to abdominal massage #gutsmash stimulates the external/internal abdominal obliques, #lattisimusdorsi #quadratuslumborum and #psoas and dramatically improves rotational movements and #transverseplane activity. Check out the full article in my latest @24lifemag column. #therollmodel #therollremodel #vagusnerve #fascia #yogatuneup #treatwhileyoutrain
http://www.24life.com/three-moves-for-the-long-haul/

Grad school campus visit! Hogwarts DPT Class of 2020! #QuadratusLumborum #SoundsLikeASpellRight? #universalstudios #hogwarts #hogsmeade

Besties that stretch their QLs together relieve back pain together! The #quadratuslumborum is a lower back muscle responsible for lumbar extension (sticking your bum out) and side bending and can often be the culprit when it comes to back pain. Amongst other things, a weak core and glutes med + min (#sidebumsunday) can lead to a tight, overworked QL as it's forced to work overtime to help stabilize the low back + pelvis. See all roads lead to core and glutes!!!🍑 Here's a nice stretch you can do with a friend or holding a post to release the QL. Simply cross your feet, hold onto a post and bend, pulling your hips away from the post. Focusing on the opposition here will really deepen the stretch. Happy Sunday! 📸 @serenascheng ❤️

Episode 499: Is the Quadratus Lumborum causing your Low Back Pain? [Improve your side-bend]
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Quadratus Lumborum aka the QL originates on the posterior iliac crest and inserts on the medial half of the 12th rib & transverse process of the lumbar spine. It’s action = laterally flex and extend the lumbar spine as well as assisting with inspiration (particularly to help stabilize the last rib and diaphragm). So how do we stretch it? Doing the exact opposite!
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Here is how to perform this exercise:
1️⃣While laying sideways on a swiss ball flex your hip as far as you can while maintaining stability on the swiss ball (this can be tricky)
2️⃣Reach the top arm overhead and down towards the floor. Hold for a couple seconds and repeat
3️⃣Make sure to EXHALE as you reach down
4️⃣The larger the swiss ball the more aggressive you can be with this stretch.
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📝 If your lat’s are the only area in which you feel this stretch than you can place your hand around your neck and reach towards the floor leading with your elbow. One may think, if you only feel it in your lat’s, maybe your lat’s are the restriction 🤔
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As you can see through before and after clips this stretch helped with this Arash’s side bend here!
🔑 After you stretch the QL, it is recommended to follow this up with core exercises to help stabilize appropriately!
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🎶Meek Mill: Heaven or Hell
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. .
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#prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching #crossfit #longevity #movement #quadratuslumborum #core #lowbackpain

MOST RECENT

Acute Low Back Pain Day 2️⃣
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The Quadratus Lumborum (QL) are muscles on the more lateral sides of your low back. Their action is to hike one hip up higher than the other. There are all sorts of sneaky ways for one QL to become shortened and cause pain.⚡️
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Assessment Time🕵🏻
Do you have more back pain on one side than the other? Do you drive with your wallet in your back pocket or sleep on one side at night? If so, the QL is a highly likely culprit to the low back pain.
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The fix 🔨
The high value 💎 stretch. Not only is this the stretch that I’ve come up with to DIRECTLY stretch the QL - a notoriously difficult muscle to stretch - but also one that hits the lats and hip flexors. Muscles that we will go into in further depth that can also cause low back pain.
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To execute, kneel next to an open doorway putting the foot closest to the door in front. Line up your front heel with the knee that is back and reach over to grab the doorway. Push your hips away from the wall, creating space between the bottom of your ribs and the the top of your pelvis 👌🏼 you should feel it on your sides and the lateral portion of your lower back!
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#manualtherapy #strengthandconditioning #stretch #yoga #quadratuslumborum #anatomy #physicaltherapy #massagetherapy #personaltrainer #gym #fitness #flexibility #mobility #mobilitywod #backpain #chiropractic #spinalhealth #fitnessmotivation #fitlife #tipoftheday

Greetings #Instagram! I am thrilled to reveal "My Thervo" #marketing account, but I need your help to make it a #success! It only takes a few minutes to write a review about my services and/or your #experience by clicking the link provided below ↪️https://thervo.com/providers/4kDtw-Fsz/review

or looking me up on Thervo.com 👌🏾


Thank you in advance! 🙏🏽
#Thervo #Professional #MassageTherapist #Trusted #Treatments #QuadratusLumborum #QL #Retreats #Meetings #EmployeeAppreciation #PersonalCare #Rehab #Wellness #Events #Community #SouthCarolina #StudyTours #Workshops

QL Trigger points are made up of stressed or injured muscles that cause pain and tightness. This is why I've been dealing with lower back pain and tight hips!

MOBILITY EXERCISES to release this tension! -Deep Squat Stand (hold 20-30 sec) -Side Lunge (15 each side) -Split Squat (15 each side) -One-Leg Stiff Deadlift (15 each side) -Donkey Kick (15 each side) -One-Leg Elevated Bridge (15 each side) -Standing Hamstring Stretch (hold 20-30 sec) -Hip Flexor Stretch (hold 20-30 sec) -Samson Stretch (hold 20-30 sec) -Spiderman Stretch (hold 20-30 sec) -Lower Back Stretch (hold 20-30 sec) -Standing QL Stretch (hold 30 sec each side) -Pulling Knee Up (hold 10 sec /15 each side) -Lying Knee Rolling (15 each side) -Cat Stretch (hold 10 sec / x3) -Pelvic Tilt Stretch (hold 10 sec / x15) -Upward Dog (hold 5 sec x 10) *Repeat 1-2 times
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#lowerbackpain #qltriggerpoints #quadratuslumborum #quadratuslumborumstretch #qlstretch #quadratuslumborumtriggerpoints #lowerback #tighthips #stretch #stretches #mobilityexercises #injury #injuriessuck #injuries #fitfam #fitnesslifestyle #ottawa

This is another very common area for trigger points. However because this muscle lies deep to your other back muscles and abdominals (lies underneath the other muscles), it is not as easily accessed.

In treatment, I work slowly and gradually through each layer of muscle to find the trigger points, stretch the muscle, apply compression and relieve the associated pain.

The easiest way to resolve a trigger point is with compression: pressing on the area melts the tissue and releasing the pressure forces blood into the area so the muscle fibers can heal and relax.

#triggerpoints #triggerpoint #musclepain #musclespasms #muscles #nervepain #nerves #triggerpointtherapy #massage #anatomy #myology #massagetechniques #massagetherapy #massagetherapist #licensedmassagetherapist #healthcare #wellness #selfcare #naturalheathcare #naturalhealth #Longisland #newyork #neckpain #backpain #shoulderpain #quadratuslumborum

THE QUADRATUS LUMBORUM IN SCOLIOSIS
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The quadratus lumborum is a muscle I often adress in massage sessions and Personal Trainings because day to day life often leads to tightness of this muscle. Due to its connections to the spine, the lowest rip and the ilium (upper rim of the pelvis) it can cause the „my right leg is longer than my left leg“-syndrome and a lumbar scoliosis. In a scoliosis case it is often combined with a erector spinae dysfunctionality which enlargens the curve as you know from the previous post.
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More on @dale_kientopf
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#physiotherapie #physiotherapy #physicaltherapy #scoliosis #quadratuslumborum #scoliosisstrong #myodetox @vinnierehab @docjenfit @dr.jacob.harden @drkev_hybrid @joerehab @theprehabguys

I often get asked in class - “why do a plank?”
It’s a fab isometric exercise - hold your body in a fixed position whilst resisting external force.
The muscles it targets are some of the most important for core strength.
It’s also good to challenge yourself and set your own goals.
Please don’t restrict it to class, make it an everyday move!
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#plank #pilates #plank4parkinsons #isometric #rectusabdominis #transverseabdominis #pelvicfloor #erectorspinae #multifidus #quadratuslumborum #gluteus #challenge #everydayexercise #strongnotskinny #keepflexible #exercise #matwork #joelispilates

Graston® technique

Tid til #fridaymobility
Quadratus Lumborum, nok den mest oversete muskel ift. lændeproblemer, næsten ingen gør noget ved den!
Her er den bedst (kendte) strækøvelse for netop den muskel!
Placer den bagerste fod mod en dørkarm eller lignende (hvis du ikke lige har et slyngetræningsstativ i haven;)), grib fat i karmen med begge arme og lad dig falde, juster med ændret greb - lad evt den øverste og nederste hånd skifte plads. Prøv dig frem, så du bedst muligt får fat i den!!
God træning!!!
HUSK: Træning er IKKE "one size fits all" ;)
#bodyzendk #werunthiscity #shoplocal #shopsmall #shopbodyzen #latinerkvarteretkolding #Kolding #mitkolding #fridaymobility
#mobilityfriday #mobility #mobilitet #yogaforrunners #runnersstrength #strongrunning #rehab #lbp #quadratuslumborum #runhappy #runyourworld

#cupping#cuppingtherapy#cuppingmassage#cuppingmassagetherapy#tcm#detox#detoxification#stagnation#stressrelief#masterhealer#plumbblossom#holistichealth#healing#acupuncturelife #liver#woodelement#quadratuslumborum#lajolla🙌☯️ My La Jolla soul sister and colleague Healer~ Robin Massage Therapist extraordinaire @the_mermaidguru cupped my back to release tension and stagnation. 👏👏👏I could feel it building and knew it was time for a session. 🤔 This will prevent my back muscle, Quadratus Lumborum from locking up! ❤️ Also I feel much better emotionally. ❤️❤️❤️Cupping not only releases muscles it moves Qi & Blood to detoxify & assist any stagnation in our Liver~ The Wood Element. 🎋 Oh our dear friend, the liver. The organ of impatience, anger and frustration. 🙄Another sesh to add to plumb blossom cupping series! 🙌☯️Thank you Robin!

Side-lying with #CoregeousBall promotes gentle visceral massage (hello vagus nerve and downregulation) as well as provides traction to the lumbar spine. The lateral approach to abdominal massage #gutsmash stimulates the external/internal abdominal obliques, #lattisimusdorsi #quadratuslumborum and #psoas and dramatically improves rotational movements and #transverseplane activity. Check out the full article in my latest @24lifemag column. #therollmodel #therollremodel #vagusnerve #fascia #yogatuneup #treatwhileyoutrain
http://www.24life.com/three-moves-for-the-long-haul/

I love this QL stretch! The Quadratus Lumborum gets so tight with stress and can over work to make up for underactive obliques. This stretch really hits the right place - but of course you need a certain amount of mobility to get into it!
Shot in the stunning studios at @onehotyoga wearing @lurvsportswear

#sweat #thursday #onehotyoga #pilatestrainer #pilatesteacher #pilatesinstructor #pilates #yoga #mover #flexibility #mobility #ql #quadratuslumborum

I love #pavrittajanusirsasana also known as #revolvedheadtokneepose. (Aren't yoga asanas a mouthful!😂)
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It's an awesome side stretch and much needed after a day of sitting in the office. .
I'm going to be exploring this pose and the benefits of stretching your #quadratuslumborum or QL muscle in my 6.30pm class tomorrow at @pulselabsg. 😊 Send then a DM if you're keen to join!
#yogaeverywhere #yogaeverydamnday #feeltheyogahigh #singaporeyogis #sgyoga #sgfitness #fitfam #sgfitfam #instafit #instayogi #fitspo #yoga #yogini #yogalove #yogaaddict #practiceandalliscoming #yogasg #yogasingapore #iloveyoga

⚫️⏹⏹⏹ Low Back PAIN (Quadratus Lumborum) . ⏹⏹⏹⚫️. Watch my story post today!!!➡️. ⏹⏹⏹⏹⏹. This one isn't easy to release. Make sure to bend knee as you treat area with ball. Grasp leg pull toward chest and pressure in QL will build then release leg. Repeat 3 to 5 times.
Look for my video on Instagram @Paintherapy or DM me😊. .
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#muscle #selfmyofascialrelease #crossfit #movement #strength #mobility #painrelief #trainharder #fitnessbody #exerciseplan #triggerpoint #functionaltraining #personaltraining #physicaltherapy #exercisevideo #exercisephysiology #bodybuilding #goodform #crossfitgirls #crossfitmen #squat #posture #core #quadratuslumborum #spine #stevemurpheylowback
#yoga #hipflexors #postureo #fitnesstip

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