Rotation. Rotation. Rotation.

Rotational exercises are all the rage in keeping fit…Twisting is one of the basic primal movements; we want to work our abs, we want a stronger core, but do we want to shred our discs and damage vertebrae?

Before you attempt your med ball rotational throws, Russian twists, or swing a golf club there are few finer points of spinal rotation to consider:

Spinal rotation strengthening exercises should be done with rotation of the thoracic spine…keeping minimal movement in the lumbar spine.

That said, you do not want to “lock” any portion of your spine in place, like the lumbar or fix your hips, the whole spine should move sequentially.

Spinal rotation improves with hip rotators that are stretched and hips that are mobile.  If your internal and external hip rotation is compromised, you will be forced to rotate more in your lumbar spine, which can stress your discs.

Basically…if your mid- back, (your thoracic spine) is tight, then your low back, and your cervical spine will pay the price.  Remember, as the great PT Shirley Sahrmann said…"You get what you train.” (The correct exercise performed incorrectly is a BAD exercise!  Meaning if you train with crap form, you will be stuck with that crap form in your sport, or in life).

To summarize:  If you do not have thoracic spine and hip mobility…go get some!

BRILLIANT.  EASY.  BESPOKE. 

Bend and Snap...all about your Quadratus Lumborum

For today's letter "Q" we take a brief look at the Quadratus Lumborum muscle, the QL for short. What is it?  Why do I have one?  Why should I care?  

Your QL attaches to the last rib and the lower lumbar vertebrae in your spine and to the top of the back side of your pelvis, your iliac crest.  Because of its square-ish shape and it's points of attachment, the QL is important as a stabilizer for your pelvis.

Not only that...it helps your spine bend side to side;  when both right and left QLs work together they extends the spine;  It fixes the rib cage in place and it elevates the illium bone.

How does this relate to you?  Well...Do you sit?  Do you drive?  Do you take airplanes?   Do you run or squat?  Then your QL is contstantly used.  This constant use or constant contraction, like any other muscle, can result in tightness, pain and muscle spasm.

If the QL gets tight and therefore short, your whole spine can become pulled out of alignment. The lower back can arch more, creating a chain reaction of other postural issues, and muscle imbalances. 

In the video below, expert physical therapist and Crossfit Mobility creator Kelly Starrett shows how to keep your QL stretched out, so you keep the surrounding tissue happy.  (You can also stretch your QLs with seated lateral bending, and gentle twisting motions lying on your back).