Use tennis balls, trigger point balls or hockey balls to mobilise and release the soft tissues in the Quadratus Lumborum in the lower back. Doing so can help the back move more freely which in turn can take the pressure off the hips (reducing hip and back pain) and the knees (reducing knee discomfort). When the QL is restricted this can cause a leg length discrepancy which means that the other areas in the body have to compensate. In addition, if there is trouble with this muscle then it can cause pain when turning in bed, when standing upright or when coughing and sneezing.
******************************
INSTRUCTIONS:
Lie on your back, feet flat on the floor and knees bent. Place 1 tennis balls just above your pelvis (and below your ribs) around 3-4 inches to the right or left of your spine. You will notice that there is a 'dip'. You will want to place the ball in that dip. Then ease into the ball but lengthening the leg of the side that the ball is placed and roll over slightly ONTO the ball. Breathe! You are looking for a little discomfort so if there are a few spots that feel uncomfortable (NOT painful) then stay there and breath. You should feel the discomfort reduce. If it increases then move off and look again. Stay on one side as you find a couple of different 'spots' to work on. Repeat on opposite side.
******************************
Please note that this information is NOT medical advice. It is used for educational purposes only.
If you are having pain or health related issues, please visit a healthcare professional.
If you choose to try some of the exercises, PLEASE use common sense! If something doesn't feel right then DON'T DO IT!
Please note that mobilising restricted tissue can be uncomfortable but it should not be unbearable.
******************************
For more videos on how to move more freely, be sure to subscribe to my channel here on Youtube: https://goo.gl/gXNqWR
For blog posts and articles, head over to my website: http://www.thebodymechanicuk.com/
And to keep upto date with me like my Facebook page https://www.facebook.com/thebodymecha...
QL Soft Tissue Release with One Tennis Ball (Trigger Point/ Quadratus Lumborum/ Back Pain) camera iphone 8 plus apk | |
| 4 Likes | 4 Dislikes |
| 328 views views | followers |
| Education | Upload TimePublished on 6 Feb 2018 |
Không có nhận xét nào:
Đăng nhận xét