![]() So it originates from the iliac crest (back hip bone) and inserts into the lumbar spine and 12th rib. ![]() These are the vertebrae located in the lower back area. The ql muscle also inserts into the transverse processes of the lumbar vertebrae L1-L5 ( 1). Insertion: One of the points of insertion of the ql muscle is the 12th rib. Bending over is usually the easiest way to feel these hip bones on each side. If you place your fingers on your lower back and bend over, you’ll feel the back hop bone just outside of the lumbar spine. This is the outer area of the back of the hip bone. The fact that it’s located in the back region can lead people to think it’s a back muscle, but it’s actually part of your deep core. The Quadratus Lumborum is a deep abdominal muscle, part of the deeper core. I’ll keep things very simple, but it’s important to know how to target the ql properly. The Quadratus Lumborum Location And Functionsīefore we get started on how to release the ql, I want you to get familiar with this muscle and where it’s located. I’ll go into detail in this post on how to fix these imbalances so you can avoid this from happening in the first place. ![]() In addition, movement imbalances, compensation during certain exercises, and any discrepancies in leg lengths can also contribute to a tight and overactive ql. In general, prolonged sitting is one of the major causes of ql muscle pain. I’m also going to discuss what causes this muscle to tighten up in the first place.
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