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Fitness And Exercise

Flexibility Exercises

Ql exercise

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Quadratus lumborum

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This contains an image of: Mobility + Stretch Flow for low back / QL

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If you have tight weak muscles in the lower back, hips and buttocks it may be due to weakness in the Quadratus Lumborum (QL) muscles. Try this simple effective exercise that will strengthen, relieve tension and improve muscle flexibility.

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This contains an image of: 🔥Lower Back Mobility Series.

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Poor Mobility 🤝 Back Pain Poor mobility may not have CAUSED your back injury, but it may be what’s perpetuating the chronic injury years after. At least that was my experience. My hips were tight years before I herniated a disc, this only got worse after injury. There were lots of back movements I couldn’t even get into because of these mobility restrictions. It took years to get a decent seated good morning. The further we get in tightness & restriction, the more of an uphill battle it will be to rebuild the back. If the outer hips are restricted, this can make side bending even more challenging to target the QL’s. If the hamstrings are extremely tight, it can limit the spinal flexion we can get into. If the front of the hips are tight, it can limit the full extension of the hips

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a man is holding a baseball bat in front of a sign that says pain here

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💥Relieve QL Pain and Tightness!💥...(Swipe Left!)

1️⃣Spinal Health: 👉🏽Improved Alignment: Stretching the Quadratus Lumborum (QL) helps maintain proper spinal alignment by releasing tension in the muscles that connect the pelvis to the spine. 2️⃣Lower Back Pain: 👉🏽Muscle Relaxation: Weighted QL stretches can alleviate tightness and spasms in the lower back, which are common sources of pain. 3️⃣Spinal Flexibility: 👉🏽Increased Range of Motion: Regular stretching of the QL improves lateral flexion (side bending) of the spine, enhancing overall flexibility. 4️⃣Core Strength: 👉🏽Stabilization: A strong and flexible QL contributes to core stability, as it works in conjunction with other core muscles to support the spine. ✅Tips for Safe Stretching 👉🏽Start Light: Begin with a light weight to avoid overstraining the muscle.

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Benefits of Weighted QL Stretch on Spinal Health, Lower Back Pain, Spinal Flexibility, Core Strength

Stretches you didn't know you needed for your lower back If the side muscles of your low back (QL) feel tight, try these. Deep breaths into the area can help ease tension. Credit to OP for this great post

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Fix lower back pain and stiffness with this stretches

One of my most popular muscles to stretch. The QL muscles (Quadratus Lumborum) are often a cause of non-specific-lower-back pain and general tightness, and can even contribute to ‘wonky’ hips. I’m a big fan of strengthening the QL’s, but I also like to lengthen them. I’ve got a few variations of QL stretches, but this one hits deep... and best of all you let gravity do a lot of the work :) #qlstretch #lowbackpain #onlinecoach #personaltrainer #mobility

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The Quadratus Lumborum (QL) is just one of the possible structures that can be the source of, or contribute to low back pain. It is considered a core muscle attaching from the spine to your ilium (pelvis). Functionally, it adds stability to the spine and assists in laterally flexion/side bending and elevating/hiking the pelvis. Here is an example of how to offer lengthening to this muscle group with an exercise through the full available length. Let me know what you think! - - - - - #ql #...

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Quadratus Lumborum Strengthening

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Tight hip flexors Shoulder and core connection Awareness Adductors ,Ql and obliques Tag someone who needs to see this ❤️ CH€CK 0UT B!O L!NK 🔗 for: 📖 Full-Body Mobility Program💥

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POV: You started doing this exercise regularly to stretch your QL muscle & improve hip mobility. Now your lower back feels better than ever

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⭐️⭐️⭐️⭐️ Quadratus Lumborum ⭐️⭐️⭐️⭐️

✅ This Post focuses on exercises for the Quadratus Lumborum (Q.L)

💥 The Q.L is the deepest abdominal muscle and is found in the lower back between the top of the pelvis and lowest rib.

➡️ The Q.L concentrically flexes the spine laterally while also stabilizing the Lumbo-Pelvic-Hip complex (LPHC).

💯Since it assists in stabilizing the LPHC, it does have some muscle fiber attachments to the lumbar spine (low back)

⚠️ As a result, the Q.L may be associated as a factor for Low Back Pain.

🔥This muscle can often become sensitive due to overactive muscles / compensations.

🚶🏼‍♂️The QL plays a huge role in relation to locomotion as well.

#quadratuslumborum #ql #back #lowback #backpain #lumbar #corrective #exercise #sweat #fitness #training

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Try these stretching exercises to relief pain 1) Piriformis syndrome relief! 2) QL stretch here! Relieves back pain like magic 😍⭐️ 3) Scapula stretch also called the magical stretch ✨ By #backpain #piriformispain #piriformisstretch #scapula #qlstretch #stretching

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are you constantly feeling an achy pain in your mid to low back? have you tried massaging and digging at it but nothing seems to help? try these strength and stretch exercises daily to help! credit: docjenfit

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get rid of annoying back pain!

We show the best way to stretch your QL (Quadratus Lumborum) muscle which gets tight on many individuals, causing low back pain.

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🟣 quadratus lumborum

- Standing perpendicular to a door frame. This is another way to create tension in this area, in a good way. The back arm should be snug against the lower back, as shown.

Why am I addressing this area often?

#1 lower back issues are one of the most common physical complaints in the world.

#2 this muscle is one of the most requested areas!

See a doctor for lower back pain or prior to performing exercises. See your doctor for post-surgical questions!

#ql #quadratuslumborum #lowerbackhelp
• #Lowerbackstretch #lowerbackstretch #lowback #chiropractor

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Easy Back and Hip Relief Stretch credit:@Weyabeti

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The relationship between the gluteus medius and the quadratus lumborum (QL) plays a crucial role in pelvic stability and lower back health. When the glute medius is weak, the QL compensates, leading to tightness and pain. This imbalance can cause hip elevation, lower back strain, and even leg length discrepancies. 🔹 Weak Glute Medius → Tight QL 🔹 Tight QL → Poor Hip Alignment → Back Pain How to Fix It: ✅ Strengthen the glute medius with side-lying hip abductions, monster walks, and clamshells. ✅ Release the QL with targeted stretches, soft tissue work, and controlled breathing. ✅ Improve pelvic alignment with core engagement and mobility drills. #GluteMedius #QL #PelvicStability #BackPain #HipPain

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This contains an image of: #lumbarspinemobility

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#lumbarspinemobility

Challenge your core and lower body with this killer Abs & Wall Sits workout! Combining static holds with dynamic core exercises, this session will fire up your abs while strengthening your legs and endurance. Why try this? ✔ Builds core stability & strength ✔ Engages lower body muscles ✔ Boosts endurance & control Try this workout and feel the burn! Let’s go! Credit @worthyfitq #AbsWorkout #WallSits #CoreBurn #StrongLegs #FitnessChallenge #NoEquipmentWorkout #HomeWorkout #LegDay #CoreStrength #BodyweightExercises

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