RECOVERY – QL – QUADRATUS LUMBORUM
MOBILIZATION – MASSAGE – ROLLING – STRETCH
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
- Trigger Points . Presentation by TrP Therapist
- Massage Ball on a Yoga Block .
- Leg Crossover & Kneeling Prayer Stretches.
- Bow or Side Arc Stretch holding Door Frame – Chiro
- Anatomy & Stretches – Tarrant Physio
- Sitting on Bench – Keeley Physio
- Sitting on Bench – Modified – Keeley Physio
- Standing Dynamic – Standing Isometric.
- Seated Dynamic. Seated Isometric.
- Big Ball Dynamic. Big Ball Isometric. – E3Rehab Physio
- QL Stretches & Strength . Caleb Physio
Stretch:
1️⃣ Spinal Side Bending at Door
2️⃣ Supine Lumbar Rotation
3️⃣ Side lying Lumbar Rotation
Strengthen:
4️⃣ Single Leg Bridge
5️⃣ Side Plank
6️⃣ Suitcase Carries
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