(jaunty electronic music) ^ ♪ Bob and Brad, ♪
♪ the two most famous physical therapists ♪
♪ on the internet ♪
- Wake up, wake up, wake up.
(hands clapping)
Hi folks.
I'm Bob Shrupp, physical therapist.
- Brad Heineck, physical therapist.
You guys, we are the most famous physical therapists
on the internet.
- In our opinion, of course. Wow.
- Just noticed Brad, is he taller than you are?
- Yes. I'm a - let me tighten the screw down.
Shorten him up a little bit.
- That's Sam, the super skeleton, by the way today,
Brad, we're gonna talk about back pain.
You might try these 7 stretches of the quadratus lumborum,
and see if that helps diminish your pain.
- Sure.
- It's a, it's certainly worth a try.
I did see a study that showed,
there was 3 muscles they felt you should stretch.
And this was uh,
they had reviewed a lot of different other studies.
- Sure.
And they found out the hamstring, quadrius lumborum,
and for pelvic tilt, believe it or not,
were the important ones to,
I'm not sure how you stretch your pelvic tilt,
or anterior pelvic tilt.
- Yeah.
- I'm not sure how that worked.
- Well, we're on the quadrius today anyway.
- So we're gonna talk about the quadrius lumborum today.
And we're using Sam the super skeleton from 3.B. Anatomical
to show you where the muscle is.
But before we do that-
(offscreen chatter)
- Right? Tell 'em Bob.
- Yeah. If you're new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pain-free.
We upload every day.
Also, go over to Facebook and like us,
because Brad and I as children,
along with Sam the Super Skeleton, were not liked-
(Brad sighing deeply)
- and we're trying to turn things around.
So let's get right to the quadrius lumborum, Brad.
This is a muscle that's kind of,
I think, rectangular-shaped.
And it, it, it attaches to the pelvis here,
right on the iliac crest here.
- Right.
- And it goes up, attaches into the lowest rib,
and also on the, the bumps on the side
of the lumbar vertebrae here, the transverse processes.
- So, in other words, if this muscle gets tight,
it can pull on the rib.
So that's gonna possibly-
- Yeah, can pull you like this.
- Right. And also put some pressure on the spine,
where it connects to those spinous processes and,
and put some force there that can cause some irritation.
So we want to keep this muscle loose,
to help you have good posture,
and keep the pressure off the spine.
- Yeah. And what you'll find quite often,
is you might have one that's tight and one that isn't,
because it might be sleeping posture.
If you tend to sleep one- on one side all the time.
- [Brad] Sure.
- Like this, can you see how this one would,
would maybe tighten up on you?
And this one would be stretched out?
- [Brad] Right. You get uneven.
- Right. Or let's say you sit a certain way.
If you're always sitting, yeah, like this,
you might find that this one's tightened up on you.
And this one's a little bit looser.
- [Brad] Can you do that?
Some people sit on their ankle?
- I can't do that.
(Brad laughing)
- I don't, I don't even want to try and do it.
So, just some daily habit,
may be causing you to have a tight lumbar-
uh, quadrius lumborum.
And one way you can tell Brad, by the way,
real simple way is right away with our first stretch here.
- Okay.
- Do you wanna- mind taking him out of the scene here?
(exaggerated groaning)
- So this is a muscle that, you know,
kind of hikes your hip or pulls you down like this, but-
- Right.
- If you get up against the wall like this, Brad,
and you cross the one leg over,
and you bring your arm up like this,
and then you wanna see how far out you go.
- See what I mean? - So yeah, this-
- This gap right here.
- Yeah. To see how tight you are,
'cos I'm stretching it right now.
This is one way,
this is one way to stretch it.
Go ahead and bring the foot over.
Everybody's got a wall, right Brad?
- Sure.
- And you're leaning over like this
and you can lean over like this and don't turn.
You're just going straight into the side bend.
See how far away you go. Let's do this.
Let's compare on me, Brad.
Let's do the other side.
- All right.
- I'm gonna go over.
I'm gonna cross over like this.
My back is up against the wall and I'm gonna pull like this.
And I would say this one is tighter.
- Yeah, you don't have the gap right here,
that you do on the other side,
you got the same distance from the wall-
- And I know why it is tighter.
I'm- I'm actually missing a muscle.
The serratus anterior on this muscle on this side.
- Where'd it go?
- It, it died.
(soft chuckling)
- It died on me.
- It did, didn't it?
- It did.
- Yeah. A neurological-
- Yeah. I had a nerve damage on there and it died.
And so this whole side is a little bit off.
- Okay.
- And, and you can see that it is tighter,
isn't it?
- Sure. So what's the next one, Bob?
- All right. Next one.
We're gonna, this is actually my favorite one, Brad.
- We gonna use the ball?
- Gonna use the ball, yeah.
- Okay.
- And what you do is you can just go ahead,
you're gonna need, obviously, a ball.
So you do need some equipment,
but you're gonna bring this hip forward like this,
and again, without rotating, I'm just gonna go like this.
You can really stretch on this one.
- Yeah. Oh, look at that.
You can see your skin, Bob, you got a belly right there.
(Brad laughing)
- I like to say abdominal muscle, Brad, not belly.
- Yeah. You, you, I think you got a 6 pack.
- Right?
- But that's a-
- I got a keg, I think I got here, is what I got going.
- That's a, that is, it gets that stretch right in there.
I like the ball for this.
Now, one thing I wanna mention,
Bob's doing all these stretches.
If you happen to have spondylolisthesis,
these might not be tolerated.
For me, they are not at all.
So I'm not gonna partake.
- Yeah, he's not doing any of these.
You might do the last thing.
- Right? With the, with the ball massage.
- All right, here's a rotational one.
You can do number 3.
So you you're getting into rotation like this.
I'm gonna rotate over.
Now, I'm gonna actually take the lower leg,
and put it up on top of the knee here.
And then I'm gonna pull down like this.
I'm keeping this shoulder down.
- Right.
- And I'm pulling this one down-
- Right here is that stress. Yeah.
- I can feel that pulling right in there.
- This is kinda like a pretzel.
You got your legs all wound up,
but it really does position the pelvis
and put the stress on that right area.
- So we're giving you 7 of 'em
so you can pick out which one you like the most.
If I were to do it the other way, I'd be going like this.
And like this, I'm on my mic a little bit,
but um-
- And you can see where,
'cos there's tension on his clothing,
and that, that's a good way to figure out,
if the muscle is stretching there.
- Right. All right.
Another one, Brad is, you can sit,
and you can kind of sit crosslegged like this,
which is kind of difficult for me 'cos I'm an old man.
- Yeah.
- But it kinda locks the pelvis in place here.
- Sure. Mm-hm.
- And then I'm gonna rotate like this,
and I bring this arm over this way, like this.
- Yep.
- And just a good, good stretch here.
Gonna be easier for the younger folks, probably,
to do this one than me.
- Right, yeah.
You know if you're, but you're getting it right.
- I'm getting it.
- On the right side.
Lean to the left, get it on the right.
- So again, you can see I'm tighter on this one.
I, I just don't.
- Yeah, you are.
- I just don't go as far.
- Yeah, hm.
- So I really probably should focus on that one more.
Cause I do, do this stretch.
- Good.
- In case you don't believe me.
- Well, I believe you, Bob.
There's no doubt about it.
- All right.
You can also kind of do the splits here,
and do the same thing.
- All right.
Now, normally you're gonna do this on the floor.
You're not gonna be on a table,
with your legs hanging off like this,
but it works better for Lonnie to get the-
- Yeah. And again, always on these,
make sure you're not turning.
You're actually just trying to go straight
to this side here, like this.
All right.
The number 7.
This is the one that I actually do,
but I'm gonna start doing that ball one too.
'cos I, I really like that ball one.
Is you actually, I do this in the stairs
and the reason I like doing this one,
I get two stretches in one.
- Sure.
- So I'm stretching my hip adductors,
which really are tight on me.
And I put those up on a staircase,
like this, and then I just lean over like this,
and I'm stretching my hip adductor,
and I'm stretching my quadrius lumborum-
- Sure. - at the same time.
Just works out really nice.
- The nice thing about using the stairs is,
you have different levels, which kind of-
- Yeah. And that's exactly what I do, Brad.
I start off with the lower level,
and I stretch a little bit,
and I just keep working my way up,
and I've been trying to get a little more-
'cos my, you know, you just, as you get older,
those hips really get tight on you.
- Yeah.
- And, and you're gonna start noticing that you're,
you know, walking like this,
because your hips are pulling you down.
- Right. Yes. So stretch away, get some mobility going.
- So the last thing is you can actually do some massage.
You probably should bring him back over.
- Huh? Yeah.
- Sam the Skeleton and- the Super Skeleton.
'Cos you can actually use a tennis ball,
or a lacrosse ball or-
- Yeah, I gotta, I'm gonna use a tennis ball,
'cos a lot of people have these laying around,
or you can just go down to the local park,
or take one from someone playing when they're not looking.
(Bob laughing)
- Anyways, there's a hollow spot,
between the ribs and the pelvis.
And that's where you're gonna want to get that ball.
You can see that ball sinks right into that muscle,
and you don't wanna get in there.
You don't wanna feel it on the bones.
So, you might- gonna have to drop down, Lonnie.
(Brad grunting)
- All right.
So we're gonna take that and you'll feel it.
And then you can kinda roll around,
do this on some carpeting.
Carpeted floor works the best or a nice mat like this.
Oh, I'm on it.
There we go.
Oh, my mic fell.
If that happens, make sure you get the mic out of the way-
(offscreen chuckling)
- There, and you can roll around,
and you may lay in it for, you know 1 to 2 minutes,
and just let it work.
It may hurt at first.
And after about 20 to 30 seconds,
you get that knot to release and it'll feel better.
Then you can roll it back and forth.
You're probably not gonna lay on this for, you know,
4 or 5 minutes.
So it's gonna be- wouldn't you say, Bob?
- [Bob] I don't know.
I don't have, I don't do this one.
- Yeah.
- [Bob] So is it intense?
- No. That's why, as a tennis ball,
if you used the lacrosse ball-
- [Bob] Yeah. Probably be too much.
- And it does depend on the individual.
- [Bob] Right.
- If you're a larger person,
and you got a little more cushion there-
- [Bob] You may not feel it as much.
- You may tolerate - Yep, all right.
- [Bob] Wow.
Remember, Brad and I can fix just about anything-
- Except for-
- A broken heart.
- There you go.
- But gosh, are we working on it.
We're working hard.
- Yep. That one is gonna have big dividends,
when we get that baby shelved.
(Bob laughing) - Thanks-