Welcome to stormshannon.com
  • Home
  • Video Index
  • Blog
  • Feedback
  • Links
  • Testimonials

BLOG

Balancing the QL: the secret to pain

11/19/2013

0 Comments

 
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.  
Picture
0 Comments



Leave a Reply.

    Archives

    July 2020
    June 2020
    May 2020
    April 2020
    October 2019
    June 2019
    July 2018
    July 2017
    June 2017
    April 2017
    September 2016
    July 2016
    May 2016
    August 2015
    July 2015
    June 2015
    May 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    June 2014
    May 2014
    March 2014
    January 2014
    December 2013
    November 2013
    April 2013

    RSS Feed

    Need a new book to read? Check out Awakenings! Written by my Amazing wife! Click the link above
Powered by Create your own unique website with customizable templates.
Photos used under Creative Commons from afu007, Michael Stern, Chef_Glover, oscarandtara, Nicholas_T, sillygwailo, Luca Nebuloni
  • Home
  • Video Index
  • Blog
  • Feedback
  • Links
  • Testimonials