QL and Psoas Stretch for Backpain and Tightness- MoveU
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Do you have back pain or a disc injury? These two exercises together will help to decompress the spine by loosening the QL (Quadratus Lumborum) and hip flexor muscle (Psoas). This decompression can help reduce disc pain and sciatic symptoms. Do each of these movements for 1-2 minutes.
With the QL massage, place the ball so it is coming at the QL from the side, not straight on. If a lacrosse ball is too hard go with something softer like a tennis ball to start. If you are a petite person you may even want to try something smaller, like a golf ball, to see if you can get at it better. Some people get nodules in the QL muscle and this exercise can bring a great deal of relief with that. For me personally, it has increase my range of motion with pelvic tilts.
When doing the Hip Flexor stretch make sure you are squeezing the glute and tucking the pelvis under (posterior tilt). Doing so will greatly intensify the stretch. You can play around with reaching the arm up over you, behind you, or slightly in front of you to shift the focus of the stretch a little. As always… stretching is temporary, so strengthen yo shit!!
People ask us about Inversion tables and decompression machines. They may not be completely necessary. We recommend that you do something active with your body rather than letting something else do the work for you. You can do the exercises in the video and then hang from a pull-up bar if you really want to decompress. If you continue moving like shit it’s just going to revert back to normal though so educate yourself on better movement!!
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