STEP 1: How to Locate the Quadratus Lumborum Trigger Point #One
The Quadratus Lumborum is the deepest abdominal muscle and is commonly referred to as a back muscle. It is irregular and quadrilateral in shape, and broader below than above. Because it is a deep muscle, it is a little hard to locate. Feel along your side for the upper border of the hip, and trace this along the back. With the other hand, feel for the last rib over the back. The Quadratus Lumborum is present between these two points and the spine. This muscle helps in moving the torso sideways unilaterally and in arching backwards when working bilaterally. It has two main trigger points, superficial and deep. The superficial trigger points are present near the hip and rib cage. Feel around the area for sensitive spots. It shows a related pain pattern over the lower buttock and inner thigh.
STEP 2: How to Self-Release the Quadratus Lumborum Trigger Point # One
To self-release the Quadratus Lumborum, you will need a ball and a wall. Locate the superficial trigger point as shown in the earlier video, placing the ball between the trigger point and the wall, leaning inward. Roll your torso to the affected side to bring more pressure to the point. Hold for about 30 seconds and release. While still in position, move the ball a little lower so it sits just above your hip bone and about three to four finger widths away from your spine. Once again, roll slightly onto your affected side. Hold for 20 to 30 seconds and release.When you work these muscles make sure you place the ball below the last rib and not directly on it. The last rib is a floating rib and too much applied pressure can lead to fractures. In case you are unable to locate it, please find a qualified therapist to help you and refrain from working on it independently.
STEP 3: How to Stretch the Quadratus LumborumTrigger Point # One
To stretch the Quadratus Lumborum, you will need a chair. Sit on the chair comfortably. Let’s assume that we are stretching the right side first. Take your left hand and hold the right handle of the chair. Turn your torso and head to the right side as much as possible. If you feel the stretch, you may hold for 30 seconds and release. Should you require more of a stretch, keep the torso rotated and lean away from the back of the chair slowly. Take your right hand over the head for an even bigger stretch. Hold for 30 seconds and release. Remember to stretch the other side as well.
CODE:QUALUM-T01
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