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Do you have a constant, deep ache in the lower back? Or, do you feel like you lack stability or strength in the lower back? This exercise is great for isolating and strengthening the Quadratus Lumborum (QL) muscle that is painted on me. Confusingly, the QL that is being strengthened in this video is the left one, not the painted one. For those of you interested in learning more about what you can do for your QL, we have already posted numerous strengthening and massage exercises for it.
The 3-legged brown starfish can be just as effective without the use of a band. Start with a wide stance to help lock your pelvis down. Put one arm up at a 45 degree angle and imagine reaching up toward the corner of the room as you shift your body over. The goal here is to keep the pelvis still while you shift your ribcage over. If you are struggling to keep the pelvis still, widen your stance some more. While you are shifting to the right (as shown in the video), you will be using the left QL and left obliques to achieve this.
Keep your shoulders and hips level with each other as you shift over. Imagine having two plates full of food on each shoulder. If you were to lean your upper body, the plates will fall off. Keeping the pelvis and shoulders level will prevent you from compensating and using other muscles. The goal is to target the QL and obliques on one side.
When performed properly, you will feel a deep burn in one side of the lower back. You may feel a stretch in the opposite QL as you shift the body over. For instance, I felt a tiny stretch in my right QL as I shifted to the right, but the left QL was the one that felt most of the burn as a result of it doing the work.
This exercise is a great way to introduce some blood flow and strength to the lower back and improve your body awareness.
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