7 EJERCICIOS para aliviar el DOLOR del CUADRADO LUMBAR

ACCESS THE MASTERCLASS https://bit.ly/422REfu ⬆️ Support my content by becoming a member https://bit.ly/41Zc0Vk 🤸🏻‍♂️ Find exercises by body area https://bit.ly/3pGssfX 📱 Download my app https://bit.ly/3qQIC3D 💪 Long-term exercise programs https://bit.ly/33Mpk7I 👨‍🦲 I personally address your case: https://bit.ly/3pw6Y2z 🫱🏻‍🫲🏼 Are you a physiotherapist? Check this out https://bit.ly/3YLp9kV 📩 Get my videos delivered to your inbox every week https://bit.ly/3UH02g4 7 Key Exercises to Relieve Quadratus Lumborum Pain - Complete Guide 🧘‍♂👍 Description: Welcome to our video "7 EXERCISES to Relieve Quadratus Lumborum Pain," a detailed guide for those looking to alleviate pain and improve flexibility in the lower back. The quadratus lumborum muscle, located in the lower back, is often a source of pain and discomfort. This video will provide you with a series of effective exercises to stretch and strengthen this crucial area. In this video, you'll find exercises divided into two categories: stretching and strengthening, which will help you safely and effectively relieve pain and strengthen your lower back. The stretching exercises include: 1. Lateral Quadratus Lumborum Stretch 2. Muslim-style pose facing the opposite side. 3. Leg rotation at a 90-degree angle. 4. 90-90 with knees to one side, incorporating the opposite arm. 5. Massage with a ball to relieve tension. Strengthening exercises include: 1. Twist with knees from side to side. 2. Kneeling, raise one knee off the floor with books underneath. 3. Side plank on knees, going up and down. 4. Weighted march exercise, standing up with one hand. 📌 Dosage: • Complete the stretches in 3-4 sets of 45-60 seconds each. • Choose 1 or 2 strengthening exercises that suit your abilities and perform 3-4 sets of 10 repetitions. • If you feel good with the exercises, repeat the routine 3-4 times per week, always leaving a rest day between sessions. • Eliminate any exercises that cause you pain. This video is ideal for those looking for a practical and effective way to manage pain in the quadratus lumborum. Follow the instructions carefully and adjust the exercises according to your needs and abilities. If you find this video helpful, please like it, subscribe to our channel, and share it with others who might benefit from these exercises. Your support is crucial for us to continue offering valuable health and wellness content! #LumbarSquarePain #BackExercises #BackPainRelief #HealthAndWellness #Physiotherapy #LumbarStrengthening 0:00 INTRO 2:19 FIRST EXERCISE (STRETCHING) 6:40 SECOND EXERCISE (STRETCHING) 8:55 THIRD EXERCISE (STRETCHING) 10:55 FOURTH EXERCISE (STRETCHING) 13:08 FIFTH EXERCISE (STRETCHING) 17:20 SIXTH EXERCISE (STRENGTHENING) 20:04 SEVENTH EXERCISE (STRENGTHENING) 22:47 EIGHTH EXERCISE (STRENGTHENING) 25:44 NINTH EXERCISE (STRENGTHENING) 27:50 TENTH EXERCISE (STRENGTHENING) 29:04 DOSAGE The information presented does not constitute medical advice. It is merely one perspective and is not intended to be the only truth. If you have any questions, consult your healthcare professional. The video's creator is not responsible for any harm that may result from incorrect or unsupervised application of the recommended guidelines.