You're the man. I've been suffering with QL spasms on the right side of my body. Trigger point release and these strengthening exercises will have me training BJJ in no time.
Brother, when I walk, my pelvis and spine sway and sway. What is the reason? Do I have weakness in this muscle? I'm tired of being bullied. I haven't left the hostel for a year 😅😢
Honestly thanks so much for sharing this! So nice to have a few exercises to do that do not require much. I'm so weak I can't even do ten seconds of that first one. Can definitely feel it firing/waking up with those strengthening exercises. Thanks again, subscribed with the bell on. :)
Hey there i do boxing a lot i my spare time and plan on becoming one too but my back is...holding me back, im somehow feeling after my workout like day after i that i cant straighthen up myself properly and its hurting liw back and middle maybe?
Same. When I have to the band to my left side. Perfectly fine. When I grab it from the right side I look like a U because it's so weak. This is the first exercise i've been able to target the weak side.
Hey boss, I strained my back about 3 weeks ago and got my spine reset by a chiropractor but now 2 weeks later I’m sore and lower back a little tight. I haven’t been to the gym as I don’t want to strain it again. When do you think would be good to start doing these exercises? I don’t feel pain just soreness after a 8 hour shift. Tia!
Good question man! These exercises can be started right away, and they help a ton in reducing soreness post work shift. I'd start with the Side Plank and OH Paloff Press since they are lower risk/stress on the body but will provide fairly quick and noticeable resilience in the lower back. Make sure to give the endurance portion attention too (for example - working up to 1:30+ per side on the side plank), best of luck in your training!
How do you schedule these three exercises during your week? Like Monday side plank, Wednesday suitcase carrying, Friday Overhead Paloff Press? Or do all three in each workout: Three times a week every other day?
Whichever fits your schedule! I personally do the former, picking one exercise per workout, but if you’re ambitious to target the QLs you can do all three in a workout. And you got it on rest - make sure to leave a day between
This is literally the opposite of the KOT practices. Training in a conservative tone doing what the QL is "supposed" to do which is resist motion when KOT takes QL strengthening to another level.
You're the man. I've been suffering with QL spasms on the right side of my body. Trigger point release and these strengthening exercises will have me training BJJ in no time.
Appreciate this, keep going man!
Same problem here man, super tight ql and pain with a shifted right hip. Did you start these exercises gradually while feeling the ql or did you wait?
lol BJJ is a QL killer.. i have the same problem :(
Tried the claw 3 days on the bounce now going softly but no release what am I doing wrong....even had a deep tissue massage
Yes bjj spazzed my ql up bad, gonna be spamming these and getting a Roman chair to strengthen ql. Best wishes to everyone !
Short and sweet
Just what I was thinking!
excellent 10/10 thanks!
That third movement changed everything, immediately provided relief! Thank you so much
it really helped me too
Will try these tomorrow.
Thank you! I really needed this! Not just streaching
The rubber band one looks juicy! Gonna try that one out tomorrow. Subbed! Cheers
All exercise are on point! I will try for sure. Good stuff, carry on making videos!!
Great video man definitely gonna try these at the gym tomorrow. Cheers
Thank you for your quick and to the point video. You don't drone on and on like other videos 🙏🏽
Much appreciated!
Great video! I like the suitcase march in place of the suitcase carry if I'm tight on space.
Will definetly add to my back regime...thanks Ben🎉🎉🥰
Best of luck, thank you for the comment!
Excellent, thank you.
Brother, when I walk, my pelvis and spine sway and sway. What is the reason? Do I have weakness in this muscle? I'm tired of being bullied. I haven't left the hostel for a year 😅😢
The last exercise is great, I’ve never seen it before
Overhead pallof press is golden!
Nice video my friend. Those are all great exercises.
Thanks, really helpful
Exactly what I need! Thank you
overhead pallof press is incredible
Great Video Bro!!!
Honestly thanks so much for sharing this! So nice to have a few exercises to do that do not require much. I'm so weak I can't even do ten seconds of that first one. Can definitely feel it firing/waking up with those strengthening exercises. Thanks again, subscribed with the bell on. :)
That band one looks easier to moderate. How did u go?
Thanks good stuff.
execellent video how many days a week can you do this?
As many as 3 days a week but make sure you leave a day of rest between each session
this is great, I wanna try the band one
Highly recommend the band move 💪
Hey there i do boxing a lot i my spare time and plan on becoming one too but my back is...holding me back, im somehow feeling after my workout like day after i that i cant straighthen up myself properly and its hurting liw back and middle maybe?
Dude that paloff press exercise is crazy good. My right QL, no problem doing paloff. My left QL, I’m dying.
Same. When I have to the band to my left side. Perfectly fine. When I grab it from the right side I look like a U because it's so weak. This is the first exercise i've been able to target the weak side.
Hey boss,
I strained my back about 3 weeks ago and got my spine reset by a chiropractor but now 2 weeks later I’m sore and lower back a little tight. I haven’t been to the gym as I don’t want to strain it again. When do you think would be good to start doing these exercises? I don’t feel pain just soreness after a 8 hour shift. Tia!
Good question man! These exercises can be started right away, and they help a ton in reducing soreness post work shift. I'd start with the Side Plank and OH Paloff Press since they are lower risk/stress on the body but will provide fairly quick and noticeable resilience in the lower back. Make sure to give the endurance portion attention too (for example - working up to 1:30+ per side on the side plank), best of luck in your training!
@@BackMuscleSolutions thank you sir! Will get to it asap!
What is this thing you used called?
How do you schedule these three exercises during your week?
Like Monday side plank, Wednesday suitcase carrying, Friday Overhead Paloff Press?
Or do all three in each workout: Three times a week every other day?
Whichever fits your schedule! I personally do the former, picking one exercise per workout, but if you’re ambitious to target the QLs you can do all three in a workout. And you got it on rest - make sure to leave a day between
@@BackMuscleSolutions thank you!
Will these apply to heirnated discs
Yes
Super super solid video. Thank you.
My pain is on the left side. Is that still the ql
I do suitcase deadlift, seems like that would be a good QL exercise
Suitcase deadlifts are awesome, a little more advanced QL exercise
what about hanging side way with one arm from the chin-up bar?
I’d have to see a video, I can’t picture the movement
Gleichner River
Turner Burg
Herminio Manor
What if I want to stretch only right side Q-L muscle? And strengthen left side Q-L muscle?
To stretch your right QL try the move in this video: ua-cam.com/video/jEAE3xS7UAM/v-deo.html, and strengthen the left QL using these 3 moves
Rudy Roads
2 m8nute side plank wow....ok.
I need some lower back strenth building. The guitar has fucked me up
Anybody here from pain after track practice or meet?
KOT guy I see :D
This is literally the opposite of the KOT practices. Training in a conservative tone doing what the QL is "supposed" to do which is resist motion when KOT takes QL strengthening to another level.
@@yanni-duff I meant the style of presentation
@@rangosantana You meant using the word "bulletproof"
Your standards are pretty week to "bulletproof" your muscle
Your “grasp” on English seems pretty “weak” as well. Are you sure you’re in any position to critique this?
@@kensredemption not my first language and yes I am.
My pain is on the left side. Is that still the ql
My pain is on the left side. Is that still the ql