QUADRATUS LUMBORUM PAIN
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🔻 Our amazing but at times painful quadratus lumborum muscle starts at the pelvis and runs up to the lowest rib, posteriorly.
🔻 It plays an essential role in stabilizing the pelvis when a person is upright. It also helps support the core of the body when breathing. 🔻Our QL is one of the primary sources of lower back pain, and will inhibit breathing, when the muscle or the fascia is shortened. 🔻Other muscles that can inhibit breathing include the sternocleidomastoid, the pectoral muscles and the erector muscles of the back. 🔻So we can see, when QL is tight, restricted with nasty trigger points, it can cause back pain, hip pain, breathing restrictions, which will progress into muscle spasms.
Just this morning I have treated two clients who have been suffering from nasty QL muscles.
Remedial massage, #deeptissuemassage#myofasciatherapy#triggerpointtherapy#stretching#mobilization
Is a great and effective way to treat QL. •
• 🔻 What can we do to help ourselves on a daily basis? 🔻 Focus on opening up the space between the lower ribs and the pelvis. 🔻 Flexion is your go to stretch, providing length to QL. ..
🔻 Utilizing the #trx for a lovely outdoor workout, am focusing on flexion, rotation ( oblique twist) and up-stretch to lengthen posteriorly.
This is quite a challenging exercise which targets the #core#obliques#hips#abdominais and #shoulders 🔻 I would love to hear your comments, tag a friend who help from this.#functionalfitpilates ..
.. Contributing to #merrithewmindfulmovement
Flexion week 1 mindful movement thanks to:
It’s #manualmonday ! 🙌🏼Today we are showing a posterior AC joint #mobilization . We utilize shoulder joint mobilization to relieve pain (neurophysiologic mechanisms) and potentially improve shoulder mobility. This technique along with other AC joint techniques may be indicated when pain is present in the top of the shoulder, the AC joint is tender to palpation, and/or swelling near the joint. Try applying 3 x 30 seconds and then combine with glenohumeral joint mobilization and cervicothoracic techniques as indicated. Reassess by checking mobility and pain levels to determine if you are on the right track. A study by Harris (2012) in JOSPT showed enhanced outcomes, although small sample size, with the addition of joint mobilization to the shoulder complex in injection-confirmed AC joint pain.
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Banded Distractions help to address joint capsule restrictions by opening up the joint. Incorporating movement with the band helps to reset your shoulder, placing it into a more optimal position. Poor chronic holding patterns place the joint into a less optimal position, causing the joint capsule to become tight or locked in a shortened state, affecting the range of motion at the joint.
If your shoulders are in a chronic state of being rounded forward or you sit often there is a good chance that these joints are locked in a more shortened state, affecting full range of motion and ability at the joint.
Ask your therapist about banded distractions at your next visit and how it can assist you with your progress.
Gem 💎 exercise to help address shoulder stabilization issues. There is a lot of really great stuff out there in regards to “rhythmic” stabilization exercises for the shoulder. I have talked before about the anatomy 📚 of the shoulder and what makes it one of the most mobile joints in the body, and subsequently why it is also one of the most popularly injured 🤕 joints of the body.
Here is an easy and practical in facility or in office 🏢 exercise utilization a kettlebell 🔔 and the principle of proprioceptive neuromuscular facilitation (PNF), this principle allows our muscle and joint receptors to get a better handle on neuromuscular control and coordination.
What I ❤️ about this exercise is that it really doesn’t take much weight to get the desired affect. The need to control the kettlebell in the vertical position is surprisingly very challenging 😓 AND you will quickly notice how much the lats. and serratus become involved in the eccentric phase, two other big players in the shoulder pain/scapular positioning game. Great in a rehab. Setting or to prime the nervous system before heavy push days. 💰TIP💰: This is also a good opportunity to practice diaphragmatic breathing 😤, chest breathing will tilt the ribs anteriorly and the overhead weight will then assist in low back over extension.
Give this one a try and discover just how challenging it really is. Leave comments, questions, or your flavor on shoulder stabilization!
Here's a little story to finish the week as best as possible.
In the picture you can see a trainee of mine that thought of canceling our scheduled session.
Long story short, she was hardly breathing and barely able to move without pain.
She decided not to cancel our session, and came to have a manual therapy session.
In the picture, you can see her after the treatment, climbing stairs and breathing almost painlessly while doing so.
She left the place with a smile, and I knew she would finish this day better than she had expected.
Here’s one of my awesome clients and national figure competitor @lpetchlee1 demonstrating a brutal but highly effective renegade row variation.
Since posting my massive renegade row article series this month I’ve had several questions on how to correct upper body mechanics and rowing technique during renegade rows. Although there are a number of cues I frequently use, the reactive neuromuscular training method using horizontal band resistance is one of the most effective and surefire quick fixes for renegade rowing technique.
For instance a common problem frequently witnessed during renegade rows is poor lat activation as a result of improper postural alignment and faulty shoulder mechanics. In other words many folks tend to elevate their shoulders, round their upper back, and rely predominantly on their arms, traps, and shoulders to row the weight.
Using reactive neuromuscular training (RNT) in the form of horizontal band resistance not only improves shoulder mechanics and spinal rigidity, it forces the lats and upper back to be more fully engaged. That’s because it literally requires the individual to keep their shoulders packed and depressed throughout as excessive elevation or protraction will make it nearly impossible to lock these in. Additionally the lats must work overtime as you have both a horizontal and vertical force vector acting on the shoulder thereby producing a stimulus that mimics both a row and lat pulldown.
As an added bonus the horizontal band resistance further increases extension forces acting on the spine thereby requiring even greater core and abdominal activation then normal as a means of resisting extension forces that want to pull the hips and lumbar spine both down and forward.
Whether you’re looking to enhance your rowing technique or simply searching for a new way to blast your lats and upper back (as well as your core) more effectively during renegade rows, you’ll want to give these a go ASAP.
Swipe Left! This technique is called Flexion-Distraction (FD) and it is effective in increasing disc height, addressing disc herniation, tight musculature, low back pain, scoliosis, and low back pain due to pregnancy. The aforementioned symptoms are treated accordingly. The video is an example of treating the Lumbar (low back) region.
📚Choi, J., PT. et al (2014). The effect of manual therapy using joint mobilization and flexion-distraction techniques on chronic low back pain and disc heights.
Journal of Physical Therapy Science, 26, 1259-1262.
Time to loosen up for weekend fun! (and a happier back 😉) Enjoy!!
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HIP MOBILITY FLOW
Tight hips bringing you down?
This quick little hip mobility flow is one of my go-tos for tight hips.
Spend time exploring your range of motion. Try to get as much out of it without wincing or forcing.
Here’s how it goes:
1️⃣ Shinbox - 3-5 reps per side. This will target primarily the outside of your front leg and the inside of your back leg.
✅ MAKE IT BETTER by hinging Forward with a straight spine. It’s not how far down you go, but how well you can stay “long” as you Hinge Forward. You should be feeling a stretch in your “back pocket”.
2️⃣ Shinbox Pry - 3-5 reps per side. This will target your hip socket, allowing you to create space.
✅ MAKE IT BETTER by pressing your down leg into the floor as you pry while exhaling to relax. You may have a desire to round forward, but avoid and lengthen y’all.
3️⃣ Shinbox Bridge - 3-5 per side. This will target the front side of your hip and you should feel a nice hip flexor stretch as your bridge up.
✅ MAKE IT BETTER by squeezing your butt as you bridge to give you a greater mobilization. Reach hand up and over to get more out of the line.
If you’re really tight, try to perform a few times per day. This is also a great way to warmup the hips prior to any physical activity.
Tag a friend who needs this 😊 • • • • •
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Be a Happier Healthier Human!! .
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