The quadratus lumborum muscle is located behind the iliac crest of the transverse process of the 1st to 4th lumbar vertebrae. There is the psoas major muscle on the medial side and the erector spinae muscle on the posterior side. How to train the quadratus lumborum muscle? You can train the quadratus lumborum muscle through methods such as goat stand up, hip rotation, and hands climbing on the feet. So, what are the training methods for the quadratus lumborum muscle? Let’s take a look at some training methods below!
1. Goat Stand Up
Lie prone on the equipment rack, keeping your body naturally downward Bend and feel a stretch in your lower back (bend naturally downward and choose the angle of the bend according to your physical condition), and cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.
2. Hip rotation
Stand your legs slightly wider than shoulder width, put your hands on your hips, and breathe evenly. With the waist as the central axis, the hips first perform a horizontal rotation movement in a clockwise direction, and then perform the same rotation in a counterclockwise direction. The speed increases from slow to fast, and the amplitude of rotation increases from small to large. Repeat this for 10 to 20 times each. Second-rate.
3. Climb the feet with both hands
Stand upright and relax the whole body. The legs can be slightly separated. First raise the arms, and then lean back the body, trying to reach the maximum possible extent. Pause for a moment, then bend forward, move your hands down so that your hands touch your feet as much as possible, pause again, and then return to the original position. Can be done 10 to 15 times continuously.
4. Feiyan Dian Shui
The patient lies prone, with the abdomen on the bed, and the limbs and head raised like Feiyan. The purpose of the exercise is the same as the Arch Bridge Pose.
5. Lying on the side and raising the legs
The patient lies on the bed on his side, with the upper leg raised. When raising the leg, the angle between the legs should be as right as possible, and the legs should be alternated. conduct. This method can exercise the abductor muscles of the lower limbs and buttocks.
6. Supine Arch Bridge
The patient lies on his back on the bed, with the soles of his feet, elbows, and back pillow on the bed, and his calves are perpendicular to the bed so that the rest of the body is arched away from the bed. Like an arch bridge.
7. Weight-bearing dumbbell lateral flexion
Keep your body upright, holding a dumbbell in one hand and the palm of the other hand close to your body. Then slowly move the body's center of gravity to the side holding the dumbbell, maintain the contraction of the waist muscles, pause for a moment, and then quickly return to the starting position.