Quadratus Lumborum Stretch (DO’S AND DON’TS!)
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- Опубликовано: 7 авг 2016
- Build muscle without creating imbalances here - athleanx.com/x/no-imbalances
The quadratus lumborum is one of those muscles that often gets overlooked and it ends up wreaking havoc on your training. This deep back muscle has major implications on your training when it isn’t properly stretched and released. In this video, I will show you the best way to stretch the quadratus and how to make sure the muscle doesn’t get tight. I will also show you why trying to foam roll this muscle is one of the worst things you can do in trying to fix it.
The quadratus lumborum is a muscle that has attachments to the rib cage, lumbar spine and pelvis. You can see just by where it is attaching that it can have some major influence on your posture and safety of your lower back and entire torso. Its main function is to either hike up the hip if you keep the torso fixed or to bend to one side if you keep the legs fixed.
When the QL gets tight you will most often create a pelvis that is tilted up on the tight side. This can be a major problem when you try and squat or deadlift with a pelvis that is tilted. Your ability to distribute weight evenly through your feet is greatly impacted as is your ability to generate equal force. You wind up trying to pull or push asymmetrically which places a great deal of torque on the lumber spine.
Injuries to the lower back happen most often because of a dysfunctional quadratus lumborum that is already present. This muscle tends to get easily tightened because of the positions we place ourselves in during sleep or while sitting. Both of these activities occupy a great deal of time during a single 24 hour cycle. If you lie on your side at night you tend to tighten the QL on the side that is facing up. Also, if you sit on one cheek for the majority of the day, the quadratus on that side will tend to get very tight.
Regardless of what is causing your tightness however, you will need to work on stretching the QL while also mobilizing the tissue itself to improve its quality and pliability. You can use a lacrosse ball or even a fat grip to get into the area of tightness. Here you want to floss the muscle back and forth through the compressed area to help break up any adhesions that have formed in the muscle belly far away from the origins or insertions.
Using a foam roller to get at this muscle is nearly impossible. Not only is this muscle deep in the lower back but it is also rather small and unlikely to be pin pointed without over involvement of the structures around the quadratus. For instance, rolling will likely wind up hitting the lower ribs or even worse, the lumber spine itself. This is one of the worst things you can do as both are likely to either cause further spasm or create a discomfort that prevents you from being able to relax and truly release the muscle.
For a complete workout program that trains you safely while helping you to pack on muscle size and strength, head to athleanx.com and get the ATHLEAN-X Training System. With a program created by a professional sports physical therapist and strength coach, you can be assured that the workouts are tested and proven to deliver without putting you at risk for unnecessary injury.
For more stretching routines and videos on joint mobility and flexibility, be sure to subscribe to our channel here on youtube at / jdcav24
Several years of physio and nothing helped. All it took was a video from Jeff.
I am 15 and for the past 3 years, I have had this pain in my low back/ hips and I haven’t been able to play sports, and i have always been very athletic so it really brought me down and even was depressed at one point. I fell in love with working out about a year ago, and I’ve been feeling the same pain after every workout, which has really affected my motivation. After so many PT and doctor appointments, nothing has helped, except this RUclips video. Thank you so much this has really changed my life in so many ways. Can’t thank you enough.
How many of us out there have gone to physio with back pain and they show us the “ pull your knee to your chest stretch “ and it does nothing, the pain doesn’t go away. they bill your insurance company for $90 or whatever until you realize they don’t know what they’re doing and stop going. These videos make the whole profession seem like a joke. They’re just out to give you the cookie cutter routine and collect their pay check
Jeff Cavalier has the same initials as Jesus Christ. Hmmm
I had back pain for over 2 years and the first exercise fixed it in 5 minutes, my life has changed since I watched this video. That was 3 weeks ago and I have been doing this stretch everyday and am still pain free.
Im a physical therapist and i find your videos really clear and inspiring. I suggested some of your exercise to my patients. Thanks!
Wtf. One stretch and no pain.
Jeff I am a deployed soldier in the Middle East. We do not have chiropractors out here just less than adequate Army doctors. I was about to go to sick call to get my lower back looked at. I did you video and have instantly started to see and feel progress. This is a stretch I will be doing on a regular basis especially before leg day. I appreciate what you are doing so much and I look forward to utilizing your workout tips and scientifically proven techniques. THANK YOU!!!
Man my lower back feels amazing after just one stretch. I felt a muscle i've never felt before.
Can you do a video on SI joint dysfunction?
Jeff is God sent.
Discovering this workout has solved an issue I have been dealing with for the last 10 years of my life. I have been through chiropractors, physiotherapists, etc and I had not been able to being diagnosed but today I just happened to found this and it has unlocked my back miraculously. Thank you!
Years of back pain gone after 1 week of this stretch 2 times a day. Jeff, your channel has improved me beyond measure. The back pain I lived with was robbing me of a complete life because the pain effected everything I did. I cant thank you enough.
I've had a bad back for years, after putting into practice what I've learned from the videos over the last few months I'm now pain free and feel like a new man, Amazing
Cannot believe I'm just seeing this! I've been an avid fan of your videos for YEARS! And this was like the hammer to the head of the nail on this problem I was beginning to consider a chronic condition! You're a freaking BLESSING and you give out so much that I can't help but to support what you do!
I’m a professional athlete and personal trainer and I HAVE LEARNED SO MUCH FROM YOU IT’s INCREDIBLE! Thank you for all that you do and for all of your knowledge!
This video has changed my life. Years of back pain and not one doctor ever said it could be my QL. My quality of life has improved almost 100%. The back pain I had was preventing me from getting good sleep at night, which was leading to so many other health issues. Now, I'm sleeping better and all those issues have gone away!
This is gold right here. Been suffering from pain & discomfort for four years. No one could give me answers or actual help. So thanks!
I've spent a year plus in physical therapy trying to fix this issue, going to multiple doctors and they were never able to identify the problem. These stretches have helped me so much and I'm so grateful you put this video up. Thanks Jeff
I have some lower back pain that comes back every 6 months or so for a period of 2 weeks. I usually takes those weeks of to heal. This video brought me instant relief and after doing this for a few days I've got no pain left anymore. Thank you Jeff, for always providing us with your genious content!