The Quadratus Lumborum is a major low back muscle that when imbalanced is a primary cause of chronic recurring musculoskeletal pain. In the video below Dr Leibenson outlines ways in which you can test the strength of your QL and several exercises to rebalance it which will go a long ways toward improving your function and stability. It is important for correcting back pain, knee pain, ankle pain, and shoulder pain. Test yours today and start adding these exercises into your program.
Start with the side bridge on knees shown in the video and perform them for one set completing as many repetitions as you can until you lose form or notice shaking in the muscles. Perform a single set 3-4 times a day for 1-2 weeks or until you can perform the side plank for at least 20 seconds without shaking or losing form. Once you can perform the side plank then start performing 2-3 sets of 10 second holds daily and start adding in sets of the plank roll.
At that point progress to the Suitcase Carry. Start with no more than 20 pounds and notice the difference between sides. When the Suitcase Carry is no longer challenging progress to the Rack Carry, the Bottoms Up, and the Overhead Bottoms Up. When you have progressed to the point that you can perform the Overhead Bottoms Up and there is no discernable difference in the sides then you have completed rebalancing the QL.
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