Hi folks, I'm Bob Schrupp physical therapist. Brad heineck physical therapist.
Together we are the most famous physical therapists on the internet, in our opinion of course Bob.
Today for your viewing pleasure we have the single best quadratus lumborum stretch by far.
We think it is because we invented it.
Well, somewhat, you invented it.
Well I don't know if I really did but I just found out it worked very well and the quadratus lumborum
For the low back, you know a source of pain if you can stretch that muscle,
But it seems like a number of stretches you have to like get into a pretzel position, get off balance
But kinda difficult to understand even, the way they explained that.
But we're gonna explain the anatomy how it stretches and how this works is very simple, but-- you know the quadratus lumborum.
Just to continue with the discussion here. Who's it gonna get tight on, it's gonna be tight on someone who kind of
You know sits one way all the time and that side gets tight
Wouldn't you say? Well it's certainly one good option, you know, but I think it may tighten up as a result of a protecting mechanism too Bob
Oh sure
Trying to brace the back. We could probably chat about that for hours
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Yeah. All right, Brad how are we gonna do this? Okay quadratus lumborum. It's really nice, you know
Quadratus is a a name. It's kind of one of those--
That makes sense. Yeah, cuz quad is four,
It's got, it's kind of, it's not like a square but a rectangular muscle and that attaches
to the pelvis, iliac crest goes up to the bottom rib and also attaches over here to a few of the--not the spinous process but the transverse processes of the vertebrae
And that's why it's you know associated with back pain, the location.
It's connected to the spine as well as the pelvis and the ribs.
Now let's look at this, when this muscle contracts it pulls the body this way. So i'll do what he's doing.
Yeah, and there may be a little rotation with that. Now to stretch that muscle, it's very tight
What we want to do is go the opposite direction and can you zoom in on that really closely Liz?
This works though. Brad's done a really good job with this,
I have to say. Well Bob I worked on this all night
Apparently. I got the QL, quadratus lumborum, the fibers go this direction
That's the little red lines
Now if we go this way and we put a little twist, yeah look how he's twisting, he's twisting away
Look how that baby is stretching. It feels good just looking at it. So I'm going like this and I'm stretching this way. There you go.
To make your body do this and give it a good stretch so that you can relax
Because if you relax and breathe, muscles stretch much better, your whole body does, that's the key.
So-- that's why we don't want to put you in a pretzel position because just getting into the position you're gonna get all tight
and you're not gonna allow the muscle to stretch like it should.
Right, exactly, because we did another video like this,
and I believe we showed three or four stretches and they're all not near as easy or as effective as this.
Now people are saying, get to the point. Quit babbling.
Alright, so here we go. What you'll need is
You're gonna need, now we use the Booyah Stik, yeah Booyah!
And it works very well, but you don't have to have one, you can use like a broom handle or you know
Something of that nature that you have at home already, but you need
A relatively firm chair and you're gonna put the stick right here on edge of the chair and then you put the stick vertical.
Straight up and down and reach up about as high as you can.
Now Bob is gonna show remember how the muscle stretched when we made those motions,
Now if we hold here that's gonna help pull and stretch that muscle and
You can see by his clothing and as Brad has said in the past a lot of times if you see
The clothing being stretched that means the muscle's being stretched, right.
I learned that at PT school Bob. All right. Well now why don't you go ahead and show it once. I'm gonna lean forward
You can see how this shirt is becoming taut, right through here.
And so he leaned forward and then he did the twist. He turned a little bit to the left
And look at how that is stretching in there and I'll bet you're feeling that in the muscles
Oh yeah, feels good Bob. I can point it out with the Booyah Stik.
Now what you want to do is go up to 30 second stretch
And a real key point is that you breathe and relax and as you exhale
Let everything relax. So you're not forcing it to stretch. You're allowing it
It's just kind of a frame of mind and as you relax
It just stretches and then you go take a break after your 30 seconds
And you know, this is also got some other benefits
Well I was gonna say the double benefit is that you're stretching this shoulder actually and
I mean I have to say this Brad I have become a huge believer of the Booyah Stik
I know we created it
But there's nothing like having a problem yourself to figure out how well something works
And so I was having an impingement problem on my left shoulder and this baby has taken away
I'm gonna do a video on it coming up, but it's been awesome. He had to steal my thunder for the quadratus lumborum
We're back to the quadratus lumborum, but again, I applaud you Brad because you did a fantastic job on the visual here
That's the best visual I've seen on the quadratus lumborum and how it's stretching
I mean, couldn't have done better unless I cut into you and show you and we'll save that for another year
But yeah, that kinesiotape really worked well for that demonstration
So once again we can how-- does that go Bob? We can fix just about anything except for a broken heart
But we're working on it. The Booyah stick could maybe work into that somehow. I'm not really sure.
I don't know. You're gonna get that heart up there? Okay. All right. Be careful.