Rolling out Quadratus Lumborum
So we have started on a series of how to properly Lacrosse Ball. So we’re gonna find this is on the paraspinalis. We’ve done some on the glute med, the glute max, so find those videos through subscribing to our channel, and like and share. That’s the way we get popular in here by sharing good information. So this is going to be on the paraspinalis (show me the midline of the spine, right there).
This is a bony area, you don’t want to go into here and actually push on it. She’ll see that she’s got some good muscular definition, you can see that around it there’s these two long muscles on the sides, and that’s where we’re going to be targeting. Go ahead and find the PSIS. It’s the dimples that people have usually on their back. So now we are mainly going to go up from that but to the side of the center. So she’s going to lay on her back and put the Lacrosse ball there, and spend a little bit of time rolling on it.
Okay notice how lateral (to the side) she is. The danger I tell people at least some of my patients, is that if they go on anything bony then they risk of bruising, but for the most part you can go on the softer tissues and be pretty safe. So she’s mainly just rolling it there. I’d spend about 30 seconds or so doing this per side, and she can move up or down, or wherever she wants to, or wherever it’s tender. The same principle can be applied to the mid thoracic spine as well, but this is kind of it in a nutshell.
If you want to go a little bit more lateral on the Quadratus Lumborum, you can find an area which feels like a rope, kind of running from there’s about 6 inches from the iliac crest where the PSIS area, to the rib cage and that’s going to be the QL. I usually recommend going in from the side where she is at now, and kind of drive it in there without rolling on top of it. If she rolls on top of it a lot of times it’s very tender, so she’s going to almost try to bow it like you’re bowing a guitar string. Then you leave it here and that will be probably beneficial on some tight Quadratus Lumborum cases.
So again I hope this was helpful. Subscribe to our channel and there’s lots of good information on sports injuries, theory on how to I don’t want to say self-manage since you should go on a diagnose, before you end up getting some of these things for at home, but I hope this was helpful.
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Another article I strongly suggest if you have a tight quadratus lumborum you need to read about Low Back Pain
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