💡Self Help! Rib Mobilizations
Depression of my lower ribs and poor diaphragmatic control has led me to some 💥low back pain. The diaphragm plays a critical part in respiration💨and may even be the culprit for your lower back troubles😭
1️⃣Grab a foam roller (if you don’t have one you should get yourself one they’re great!). Lay down on your stomach and place the foam roller horizontal to your body just along the lower parts of your rib cage
2️⃣Place 🤲🏻 and 👣 on the ground to modify the amount of body weight over the roller. It could be 💥 so START SLOW & BE GENTLE❤️
3️⃣Gently roll your ribs along the foam roller, breathing rhythmically through your stomach trying refraining from too much chest breathing while rolling
Disclaimer: it may be painful so please perform cautiously. This is not the cure all for your pain
📌someone who may benefit from giving this a try
Low Back Pain? Try this QL Release!
👉Always my go-to when my low back gets grumpy!
Here's a little refresher on your QL muscle👇
It can cause you all sorts of back pain and refer pain into your hip and glutes. Having a tight QL can mean frustrating back pain that can cause way too much trouble😰
What does the Quadratus Lumborum muscle do?
It's located at the top of your pelvis and attaches on to the bottom rib and the side of your spine. It helps you
▫️Bend to the side
The QL can also refer pain into the butt and side of the hip!
Symptoms of QL Dysfunction!
🔸Deep, aching in the low back, often worse in sitting or standing.
🔹Pain with coughing and sneezing.
🔸Pain rolling to either side when lying on your back.
🔹Pain can refer to the groin and mimic sciatica symptoms.
🔸You may have one side of your pelvis lifted higher than the other.
HERE'S HOW TO PERFORM THE QL RELEASE!
1️⃣ Start by finding a wall or a doorway. Anywhere you can prop one leg up and lay the other flat.
2️⃣ Grab your favorite tennis ball or lacrosse ball.
Lay on your back and place one leg on the wall, so your knee creates a 90-degree angle.
3️⃣ Keep the other leg fully extended. *We're bending the knee, so our low back stays flatter on the ground and helps us get enough pressure on the QL!
4️⃣ Place the ball on the QL.
5️⃣ Now roll towards that side a little bit.
*We want to go into the QL at an angle!
6️⃣ Once you're on the QL, bend your towards your chest and use your opposite arm to continue to pull as far as you can.
7️⃣ Once you can't pull anymore, reach your other arm up and behind you as much as possible.
💥 Tag someone who could use help with Low Back Pain!
🎵Cheat Codes ft. Demi Lovato - No Promises (Tabu Kliffe Remix ft. Adam Christopher)
Parte do nosso compromisso com a população é levar nossas propostas para todas as regiões do Estado. Por esse motivo, estamos adentrando Goiás com a Caravana Mudança de Verdade.
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Iniciamos os trabalhos desta segunda-feira bem cedo, com uma visita a cidade de Montes Claros. Logo em seguida, a Caravana esteve na cidade de Piranhas, durante uma importante reunião com lideranças locais.
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Seguimos em frente e cada vez mais firmes, contando com o apoio de mais e mais pessoas nesta luta para trazer de volta a alegria e esperança de todos e todas.
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