STEP 1: How to Locate the Quadratus Lumborum Trigger Point #Two
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 deep trigger points are present closer to the spine. Feel along the region of the muscle that sits near the spine for sensitive spots. It shows a related pain pattern over the upper and central buttock, and outer and upper thigh.
STEP 2: How to Self-Release the Quadratus Lumborum Trigger Point # Two
To self-release the Quadratus Lumborum, you will need a ball and a wall. Locate the trigger point close to the spine, just above the hip bone, as shown in the previous video. Place the ball between the trigger point and the wall, leaning inward. Hold for 20 to 30 seconds and release. When you work these muscles, make sure to place the ball below the last rib, never directly on either that or the spine. The last rib is a floating rib, and too much pressure applied may lead to fractures. In the case that 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 # Two
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-T02
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