The Newsy Neighbour Magazine
March Issue 113
Article Provided By: Barb Smail of The Bank Athletic Club
You
have heard the old adage that knowledge is power. We need to know the location
and function of a muscle when we are performing an exercise. When we visualize,
then we can feel if the muscle is actually working.
There
are many muscles that play an integral role in making your back function
without a twinge or that chronic ache of the lower back. Let us focus on one of
those muscles; the quadratus lumborum, (QL)
The
QL is also known as the “king of compensation.” It is merrily working away as
you shovel your driveway, cut your lawn, vacuum your house, carry your baby or
lift weights. It can go into spasm if you work for an extended length of time
beyond your strength. I have described it as the tent wires of your body;
similar to how tent wires hold up your tent, the QL supports the core body
(shoulders to hips) as you work or exercise.
The
QL originates at the top of the hipbone and attaches to your lumbar spine and
lower ribs.
Let’s
get started on how to strengthen the QL. Side plank is one solution, either
balancing on your forearm or your hand with your feet staggered or with the
bottom knee resting on the floor. Hold for 30 to 60 seconds, rest and repeat.
A
more advanced version of this exercise is the revolving plank, where you begin
in a face down plank and roll to a side plank. 10-12 per side. Take the first
step to a healthier back and start side planking!
Protect
your back and increase its integrity with side plank and revolving plank.
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