| Javier |
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Hello. I've been suffering from right-quadratus lumborum for 10 months already. I also have really tight right back-side in general. My PT tells me I have tightness in my right quadratus lomburm and tightness in my left psoas. My right leg seems a little bit pointing out (both leg and ankle). But she wasn't sure which side was the pelvic torsion, if right was forward and left backward, or the opposite. Any hint on this? Because I found a set of exercises to try to correct this but the exercises need to be done knowing the exact direction of the twist. Thank you, any help would be really great. |
| jenglan3 |
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I had a lot of trouble with this in college. I was instructed to strengthen the glute medius on both sides and do a lot of rotation exercises in both directions. I was told not to do the exercises in an unbalanced fashion which I think is what you are proposing? Lie on your back with your feet on a wall. Your legs should make right angles to the floor and to the wall, and your knee will be at a right angle as well. One leg at a time, try to push your heel into the wall using only your glutes. Your back should not fire. It takes a lot of practice to be able to do that. It took me a couple weeks, I think. Once I could do that, the next step was one legged squats. I also highly recommend the hip and trunk exercises in the Wharton Stretch Book. This condition was a nightmare for me for a long time. But it did clear up and go away for good eventually, once I made a commitment to strength and flexibility. Interestingly, I was able to come in with minimal training and set PRs right away. My hypothesis is that I made so many gains in efficiency by straightening out my stride that even though my aerobic fitness was lacking, I was a better runner. |
| TDF |
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I would suggest that you check out Somatics: http://essentialsomatics.wordpress.com/ The latest post on Martha's Blog is for rowers, but she talks about the QL and pelvic twist. It sounds like you might have found exercises related to Malalignment Syndrome. I could never figure out what side to do them on either. The side bend exercise may help: http://essentialsomatics.wordpress.com/2011/02/06/what-to-do-about-hip-pain/ I am not sure if she has the video of it online. http://essentialsomatics.wordpress.com/2011/02/06/what-to-do-about-hip-pain/ |
| mlbfan24 |
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jenglan (and the OP), What were/are your symptoms? I'm pretty sure I've been dealing with something similar for quite some time. I also have loss of coordination issues in my right leg, and it feels like my left leg does more work than my right, even though I am right leg dominant. My right leg is the tight/twisted side. |
| 2 sides |
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Video of the side-bend exercise is here: http://youtu.be/N5Cdc2-Rids or, if that doesn't work it's the 5th video down here: http://www.essentialsomatics.com/index.php?/hanna-somatics-learning-center/hanna-somatics-videos Good discussion so far guys. I think I suffer from the same thing, for like 8 years now. Going to try the side bend now. |
| nottake |
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Interesting stuff. Which side am I supposed to work with that exercise? The twisted one? And I'm thinking, if one side if twisted the other should be twisted in opposite direction? Thanks! |
| Hydrite |
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Go to a chiropractor and have him pop you back into alignment |
| Javier |
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I've been to a chiro for several times but adjustments didn't help. I didn't feel any relief at any point |