Today we’re gonna be talking about rolling again, with our side torso muscle.
The muscle is called the quadratus lumborum, or the QL. It’s just here at the back on the side and you can often get this tight if you sit a lot, Stand a lot, or do sports like cycling.
So a good way to release that tightness is with our foam roller here.
So we’re gonna need a foam roller and the ground or a mat.
So we’ll pop that on the ground.
You wanna make sure that you get it on the side but towards the back instead of the front.
So as you place it there, you wanna angle yourself 45 degrees upwards.
Press on that roll up all the way to the hip bone and then back down to the ribcage.
Now along that point there, towards either end, you’re gonna find a tender spot. And you just wanna hold it there for a little bit to let it relax.And then once it’s relaxed, roll up and down again until you find another one and hold it there.You can progress this by lifting your hip up to increase the pressure and the release into that muscle back.
Now if you find that the exercise causes pain or discomfort, then stop straightaway, however it is common to feel a slight discomfort when it’s pressing into a tender spot, but that’s normal. If you do experience pain, then stop straightaway and seek a health professional.
The lat muscle can become overused and tight with excessive pulling, lifting or sports. Without proper maintenance, it may result in pain. Muscle rolling is an effective alternative to stretching. Video Demonstrated by Anthony Ton
We’re going to be talking about foam rolling,
especially with the lats here, the muscles on the side of the arm, straight down the torso there.
You can get tight lats with a lot of swimming, a lot of pull-ups, or any sort of activity or work that requires you to do lots
of pulling, essentially.
Now what you’re gonna need is a foam roller and a mat or the ground.
So we’re gonna pop that foam roller on the ground there.
You want this right under your armpit towards the back, not the front.
Then we’ll adjust on it, find a good spot,
roll up, roll down.
When you find a tender spot, you wanna hold it right there.
Now you’re gonna feel a bit of pressure and discomfort if you’re on a tender spot.
But that means that you’re just letting the muscle release.
Now hold it there and roll up and down and find another tender spot.
Now a way you can progress this is by lifting up your hip to give you that more pressure and push and release into that lat muscle.
Now you can roll all the way from the rib cage down here all the way up to the top of your armpit there.
If you do get any pain or symptoms of difficulty breathing, then stop straightaway and seek your health professional.
Thank you for watching.