Meet the Quadratus Lumborum: Most people haven't heard of this muscle and why it is so important to them. It is a muscle in your lower back. More specifically it originates on the Iliac Crest (the top ridge line of the pelvis), it inserts onto the transverse processes (knobby part) of the L1-L5 vertabrae and also on the front of the 12th rib.
It is responsible for your rib cage stability while you breathe, lateral flexion, and bilaterally extends the spinal column.
First, stabilizing the rib cage is pretty straight forward and doesn't need much explaination. However, what Lateral Flexion means is Lateral (to/from the side) flexion (think of folding). So, bilateral means lateral from both sides (humans have assymetery in our bodies). So the Quadratus Lumborum is responsible for bending your spinal column to the side. When you use both of the Quadratus Lumborums (one on each side) it helps bend the spinal column forward in half (as if you were bending at the waist to look at the floor).
One can imagine that if it helps to bend your spinal column forward and sideways, it plays a key role in rotating your trunk when it's used altogether. I can imagine you are already thinking of a rotating bent over belly dance move we all love to use! The Large Bent Over Hip Circle. AHA! It also helps to twist your torso while your hips are facing an opposing direction. Belly dancers use this all day long without realizing it!
You must strengthen your quadratus Lumborum to help prevent low back pain! You can easily do this with a side plank! I've included a link to a youtube video of the side plank here. http://www.youtube.com/watch?v=N46EfHOn-Yc He is a little boring, but, you can easily see the goal and understand the mechanics with this. He also provides various levels after you have mastered the first level.
If you cannot access youtube here is a description of how to execute a side plank.
Laying on one side of your body with a slightly bent knee, making sure to line your ankles with your hips. Rest on your lower elbow and place the other hand along the top of your side once you have used it to assist the body raising up. Raise up the middle of the boddy into a plank position, hold for up to 30 seconds if you can, and eventually 1 minute.
**Most people cannot do this for 30 seconds if they have never performed this move. Don't panic, just start with 10 seconds at a time and build appropriately over time. Or, if you are coming off an injury you may need to begin with using your knees as the feet in the original plank. We call this a modified plank and you will raise your core from your knees up only. Again, time your self to see progress. It will progress I promise. BTW you can do this EVERDAY! <3 Your welcome!
STRETCH -You need to stretch this muscle everyday, but especially after dance. Remember never stretch a cold body, always warm it up with some type of activity, dance will do, trunk sways are great! Lay on your side at the edge of your bed-facing the middle of the bed. Take your top leg and let it drop off the bed behind you while attempting to keep your legs straight (don't bend the knee, but don't lock it either). Absolutely make sure your hips stay parallel to one another (keep your hips pointing towards the center of the bed). You should feel a long stretch along the side of your body. Hold this for 30 seconds and repeat the other side.
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