First, let's look at the diet side of losing love handles. It’s no secret that diet is a massive part of weight loss. A lot of fitness and nutrition experts live by the 80/20 rule meaning a healthy split between focusing on your diet 80% of the time and exercising the other 20% will result in weight proper weight loss.
Being in a calorie deficit is critical for losing lower back fat above the buttocks. A calorie deficit causes your body to use its stored fat for energy, resulting in progressive fat loss. The best and most successful ways include increasing physical activity, and prioritizing protein, veggies, and healthy fats while limiting the consumption of processed carbs and sugar.
Excess sugar consumption can lead to weight gain and limit fat loss. Sugary foods and liquids frequently include empty calories, resulting in blood sugar rises followed by crashes that can increase cravings and promote the buildup of fat.
Selecting nutritious meals and limiting processed snacks and sugary drinks will help you shave off unwanted weight while helping you maintain steady energy levels.
You do not need to fully eliminate carbs. Some carbs are healthy such as sweet potatoes, white rice, oats, and fruit. Refined carbs on the other hand such as white bread, dough, cereal, and pasta can be very harmful and delay weight loss.
A generally healthy diet split should be roughly protein-40%, carbs-20%, fats-20%, fruits/veggies-20%.
Healthy fats are found in natural sources such as fatty fish, avocados, nuts, seeds, eggs, and olive oil. These anti-inflammatory superfoods are required for a variety of body activities and can aid in weight loss when ingested in moderation.
Vegetables are great because of how incredibly low calorie they are while being high in nutrients. Their high fiber content helps digestion while making you feel full longer. Vegetables also aid in keeping steady blood sugar levels.
High-fiber foods are your friend. A study showed that foods that are high in fiber like broccoli, brussel sprouts, beans, apples, and citrus fruits have a direct benefit to losing visceral fat (the lower back fat above buttocks).
The study found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. In addition, increased moderate activity resulted in a 7.4 percent decrease in the rate of visceral fat accumulation over the same time period [1].
Incorporating fasting into your program can be a game changer in shaving off more of that annoying lower back fat above the buttocks.
Fasting causes a metabolic change in the body. When you don't eat for a lengthy period, either overnight or throughout the day, your body uses up its immediate glycogen (glucose) stores for energy. Once these reserves are depleted, the body begins to rely on fat stores for energy. Lower back fat, which is highly resistant, is frequently one of the places where fat accumulates, making it more sensitive to weight loss through fasting.
Fasting improves insulin sensitivity, making your body more effective at using glucose and mobilizing fat reserves for energy, helping in the decrease of lower back fat.
Fasting can be planned strategically and partially on your schedule. Avoid meals before bedtime to keep the body from accumulating additional calories as fat during inactivity. This encourages the body to use its current fat stores for nighttime energy demands. Postponing your first meal of the day prolongs the fasting phase, allowing your body to spend more time using fat.
For more information, check out this video on Intermittent Fasting for Weight Loss.
The common misconception is that you can somehow “target” your lower back fat above your buttocks and burn it that way, however, this idea has been proven to be misleading.
Working out obliques, core, and glutes is beneficial but if that’s all your doing it is not going to directly melt off your lower back fat like you might hope. Because these exercises aren't effective in burning a high number of calories you will be building muscle underneath the fat. Instead what you need to do is focus on exercises that build the most muscle and burn the most calories.
Exercises like squats, deadlifts, push-ups, power cleans, rows, lunges, and overhead presses. Exercises like these are great because they require your body to burn more calories in the recovery process additionally to repair broken-down muscle fibers.
Cardio is a cheat code to burning fat. Running, biking, and swimming are all great options.
High-intensity interval training is another great way to increase your heart rate and burn excess calories. Exercises such as burpees, lateral hops, mountain climbers and squat jumps are all great options for burning lower back fat above the buttocks.
Studies show sleep deprivation can be directly linked to weight gain, especially in the midsection area. Not enough sleep can mess with hormonal and testosterone balances.
Everyone is different on what they need but keeping it within the 6.5-9 hour range is typically recommended.
Keeping alcohol to a minimum can make a dramatic difference. Drinks such as wine and beer are full of excess sugars and carbs that result in excess weight gain.
On top of the negative effects of alcohol, drunk eating is detrimental in consuming more calories than you would typically consume. And let's be honest it’s never broccoli and spinach you crave when alcohol is in your system.
Lower back fat above the buttocks can develop as a result of a mix of causes, including excessive calorie intake, genetics, lack of physical activity, unhealthy eating habits, hormonal imbalances, and age.
Lower back fat can be difficult to shed because of hereditary factors, hormonal impacts, and the body's natural tendency to store fat in that location, requiring a strategy that includes diet, physical activity, and lifestyle modifications for successful reduction.
Exercising certain parts of the body, such as the lower back and abs, with isolated motions like oblique twists may appear tempting, but it is ineffective for fat loss compared to full-body exercises. Full-body workouts, such as burpees, target many muscle groups at once, resulting in increased calorie burn and fat reduction.
[1] ScienceDaily, ScienceDaily, 27 June 2011, https://www.sciencedaily.com/releases/2011/06/110627123032.htm
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
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If you could start doing the ideal exercise that strengthens both your lower body and your core, the Copenhagen plank is it! This variation of a side plank can be challenging but the attempts and effort will be worth it. And if you haven’t explored what the benefits of a strong core are, we’ll explore that here too.
Indeed, your core can dictate your overall athletic performance and ought to be paid attention to for a well-balanced physique. So, if you’ve tried regular planks in hopes of top-tier ab strength, it’s time to up the ante with the Copenhagen plank.
With Copenhagen planks, you not only engage your core muscles but you work out your adductor muscles of the inner thigh simultaneously. As adductors can often go overlooked, you’ll be able to build your leg strength, improve hip mobility, and ultimately reduce your risk for injury.
Here is a list of some of the muscles targeted:
Targeting your core and adductors means reaping the benefits of growing your strength in these areas. Yes, you will positively affect your overall performance and stability by having a strong core but you can protect yourself from injuring your groin.
Having weaker adductor muscles means a higher possibility of groin strain and hip instability.
Adductor muscles are at work during movements such as:
Core muscles can help with:
It’s worth noting that the plank itself is a static exercise in which you hold this position. There is also a variation that challenges your adductors more - at which point it then becomes the Copenhagen Adductor Exercise (CAE).
The CAE requires that you first abduct your lower leg down to the floor and then return it to the starting position. See the following video for how to do it.
Pro tips:
If you find that the basic Copenhagen plank is a bit challenging, fear not - there are some modifications you can try. Check out this short clip showing some easier versions…
If you’re able to start incorporating this awesome compound exercise, you can eventually try other variations. Try starting from knee-supported planks moving on to ankle-supported planks… then you can try even more advanced versions such as a loaded Copenhagen plank!
This short video provides quick visuals for Copenhagen progression.
It might be no mystery as far as the birthplace - yes, this exercise was born in Copenhagen, Denmark but became popular due to its use by the FC Copenhagen Soccer team.
Why would a soccer team need this drill? - you may wonder. Turns out that groin injuries are common in soccer. The frequent sideways movements at high speeds put them at risk for groin strain.
An article published in the International Journal of Sports Therapy states, “High quality studies have reported an increased number of groin injuries occurring in individuals with decreased adductor strength. Additionally, a significant increased risk of groin injury is present when an athlete has had a previous groin injury as far as 20 months previously.” [1]
What is a Copenhagen plank good for?
The Copenhagen plank is good for strengthening the adductor muscles of your inner thigh as well as targeting your core.
As you build up these muscle groups you can hopefully prevent groin injury or even back pain. You may have noticed in our other articles that having a strong core can help with posture and balance in overall body movements.
What is the hardest planking?
The answer to this question is relative to your core strength and overall fitness level.
Some of the more challenging plank exercises include:
What are the benefits of the Copenhagen raise?
Check out the section Copenhagen Planks: Benefits.
Some key points from this section are that you can target your adductors and core at the same time. The adductors are sometimes neglected yet they play a pivotal role in daily movement whether or not you’re an athlete.
Additionally, if you’d like to maintain good posture and balance (which can also help prevent back pain or muscle imbalances) a strong core is essential.
Where did the Copenhagen plank come from?
The exact origin appears to be unknown, other than the fact that it became popular as it was used by the Copenhagen Soccer team.
Compound and bodyweight exercises are shown to be worth including in your fitness routine - increasing efficiency while being equally challenging. To recap, this exercise will improve your lower body (adductor muscle) strength, enhance hip stability, and the best part - reduce your risk for injury in the long run.
If you’re looking to upgrade your core and lower body routine while throwing in a little spice to it, don’t sleep on the Copenhagen plank!
Sources:
[1] Schaber, M., Guiser, Z., Brauer, L., Jackson, R., Banyasz, J., Miletti, R., Hassen-Miller, A. The neuromuscular effects of the Copenhagen adductor exercise: a systematic review. International Journal of Sports Physical Therapy, 2021.
]]>If you’re looking for a basic kettlebell move that’ll light up your:
- Core
- AND your glutes
…the windmill exercise may be exactly what you’ve been missing in your routine.
Not only does it have a boss name…but this workout move is easy to complete from home or at the gym, and it provides a compound exercise for multiple muscle groups at once.
The only caveats? This isn’t necessarily a move for beginners.
Also, there are lots of minute details to pay attention to when it comes to your windmill exercise form.
So, while this IS an exercise with loads of benefits, it’s worth reading up on good form and pro tips before you dive right in!
That’s why we’re happy you joined us here. Everything you need to know to ACE this exercise is right in this article!
Today, we’ll explore:
- Windmill Exercise How To
- Windmill Exercise Pro Tips
- Windmill Exercise Benefits
- Windmill Exercise Muscles Worked
The basic windmill exercise motion may look simple, but there’s a lot to pay attention to.
Let’s break it down.
1) Grasp a kettlebell in your right hand.
2) Stand with your feet slightly wider than shoulder-width apart.
3) Using the handle, push the kettlebell up into the air, keeping your wrist, elbow, and shoulder stacked in line with each other–and your palm facing forward.
4) Your left arm should hang naturally at your side with your palm facing forward. And just like that, your arms will make a windmill!
5) As you raise the kettlebell, turn your head and neck to the right to look up at the kettlebell, keeping your eyes on it at all times throughout the windmill exercise.
6) Turn the left foot about 90 degrees to the left side, causing a slight rotation in your torso.
7) Now push your butt back and to the left side, forming a side hinge at your hips.
8) As you do this, keep your knees soft but straight. A slight bend in your left leg is okay to avoid your knee locking out.
9) Keep your back in a flat and in neutral position and your core braced.
10) As you hinge back, slide your left arm down the front of your left leg. Go as low as you can without compromising form.
11) At the bottom of the motion, squeeze your glutes to return back up to the standing position.
12) Repeat for 5-8 reps. Then, switch sides.
Okay, that’s how to do a windmill exercise in 12 easy steps.
As you can probably already tell, this exercise is a little finicky. You have to pay attention to SO MUCH all at once during the motion.
BUT reading these 9 pro tips can help you focus on all the right areas of your form.
Keep your eyes on the prize.
A statement that applies to not just life but also…the kettlebell windmill exercise!
That’s because as you perform this exercise, you’re gonna want to make sure you look up at that kettlebell the entire time!
Why so?
Not just because we’re obsessed with kettlebells. But looking up during the windmill exercise actually helps rotate your body as you stretch from your left hip to your right shoulder.
The rotation that takes place across your spine and body during the windmill exercise is a unique motion, and one of the major benefits of this move!
So, keep your eyes on the prize AKA the kettlebell to maximize that rotation!
As you turn your head to look up at the kettlebell, your spine and torso will naturally rotate from your left hip to your right shoulder.
BUT…even as your back tilts towards your right side, your spine MUST remain flat and neutral–not bent or curved.
Keep your torso linear–from shoulders to hips!
You might feel a tendency during the motion of the windmill exercise to raise your non-working shoulder.
But when you do this, you will also offset the natural rotation that should take place across your body.
So, keep your non-working shoulder down in a natural position.
The hinging motion is super common in the workout world, but it’s a tough motion. This is part of why I said this is not a move for beginners.
If you do a windmill exercise with a trash hinge, you’re actually not getting the benefits of this exercise.
So, to accomplish this, focus on these tips!
- Try to avoid JUST folding at the waist.
- Instead, focus on pushing your butt back and keeping a flat back throughout the motion.
- You should feel a stretch in your hamstrings rather than just in your waist.
- Another tip that can help specifically for the hinge in a windmill exercise is to think about loading the rear hip on the non-working side as you go down–keeping most of your weight on this back leg and hip.
No need to go crazy with the weight here.
It’s super important to keep a straight line from your shoulder to your elbow to your wrist during a windmill exercise.
And when you go too heavy with the weight, the tendency will be for your arm to deviate off this straight line because of the weight being too heavy.
This is partially why I recommend actually starting WITHOUT WEIGHT before you do anything.
Get the form down first as you just learn the exercise.
THEN: Once you feel super confident in your form, you can start to add in kettlebell weight that allows you to work your muscles while still keeping proper form!
The windmill exercise isn't just for your shoulder or your core.
If you squeeze those glutes as you raise your body back up to a standing position, the windmill exercise will really hit your glutes too!
One way to help remember this is to imagine the windmill exercise being a sort of sideways deadlift.
For a deadlift, we’d always want to engage our glutes on the way up. It’s the same when it comes to the windmill exercise.
Core tight = form right!
Well, it’s not that simple because there are a million other things to think through with the windmill exercise.
BUT having a tight core can VERY MUCH contribute to your form looking pristine during your windmill exercise.
A tight core keeps you balanced and stable, and it helps you avoid bending your torso throughout the exercise.
While there may be tons to think about when it comes to form, there are also TONS of benefits to adding this exercise to your routine.
If you ask me, it’s worth the learning curve.
One of the most unique aspects of a windmill exercise is that it’s multi-planar!
And you may be saying, “It’s a what now?” But hang tight.
There are three planes of motion your body uses to move throughout the day AND when you exercise.
They are:
Frontal: Side to side
Longitudinal: Front and back
Transverse: Rotationally
Most exercises tend to involve front and back motions.
But what makes the windmill exercise so special is that it actually takes your body through all planes of motion! In this way, you get maximum flexibility for your muscles with one exercise.
Hard to beat.
Because you work just one side of your body at a time with the windmill exercise, you’re able to really identify muscular imbalances throughout your body.
In fact, as you perform the motion, you may find that one shoulder in particular is a bit wobblier than the other.
That’s totally okay, and this tends to happen with our bodies since we really favor our dominant side.
The best solution? Unilateral (one-sided) exercises like the windmill exercise.
How many times in a day do you bend down to pick something up?
If you’re anything like me, this motion happens ALL DAY LONG–whether it’s picking up your cat, getting your phone that you just dropped, or bending to pick up your child’s toys on the ground.
The windmill exercise naturally mimics this motion.
As a result, it naturally builds up your ability to bend over safely and with extra balance and strength!
Because all you really need for a windmill exercise is a kettlebell or a dumbbell, this move is easy to perform either at home or at the gym.
Shoulder stability is naturally enhanced through the windmill exercise, so this makes it a great exercise option if you’re looking to improve shoulder stability and strength!
Not only is the windmill exercise a great opportunity to work on your hinge (which everyone should be doing)–this move simultaneously helps your hips become more mobile and flexible!
Your core and oblique muscles get lit up with the windmill exercise–making it an amazing choice if you’re looking to hit more than just one muscle group at a time!
As you now know, the windmill exercise is a compound exercise–meaning it works multiple muscle groups at the same time.
This means you’ll get more bang for your buck when you add this move in to your workout routine. Here are the windmill exercise muscles worked:
- Shoulders
- Core
- Hip extensors
- Glutes
- Hamstrings
- Calves
- Triceps
- Forearms
Now let’s say you’ve mastered your windmill exercise.
- You have all the pro tips down.
- You know proper form.
- And you’re looking like a boss at the gym as you windmill!
Ready to level up?
Try a two-kettlebell windmill exercise! Here’s how you do it!
1) Hold a kettlebell in BOTH hands.
2) Then, after hoisting up the working hand with a kettlebell, hinge back and slowly lower your non-working hand down your leg as usual.
3) Only this time, you’ll hold a kettlebell of equal weight in this non-working hand.
What does this accomplish?
By adding this extra weight in this hand as you go down, you load up the weight worked by your core and hamstrings.
Kettlebell training in general is proven to help improve:
- Weightlifting performance [1]
- Explosive strength
- Postural control [2]
- Balance
- Core strength
- Endurance [3]
And the great news is: Windmill exercises aren’t the only kettlebell exercise out there that I’d recommend checking out.
Here are some of our resources about some other BEST kettlebell exercises:
“Kettlebell Around The World Abs: Forget About Crunches”
“Gorilla Rows: Get an Enormous Back When You Work These Muscles”
“5 Kettlebell Ab Workouts to Sculpt a Functional Core”
“Suitcase Carry Exercise For Bulletproofing The Lower Back”
“2 Spinal Stability Exercises For Serious Core Strength”
“What I Learned From 3 Months Of The Suitcase Carry Exercise [RESULTS]”
If you found this article helpful, don’t hesitate to hit up the rest of our blog OR our YouTube channel.
It’s our goal to produce THE BEST resources on fitness and health for back pain relief in the world.
The windmill exercise primarily works your shoulders, core, glutes, hamstrings, and hip extensors. BUT there are plenty of other muscles that get involved with this compound exercise.
Follow the steps in this article for a step-by-step approach to the windmill exercise. But to sum it up, you’ll want to raise a kettlebell up with one arm while simultaneously hinging back at the hips and bringing the opposite arm down your leg and toward your foot.
YES! The windmill exercise contributes to overall flexibility, and it helps your body work on rotation.
Performing the windmill exercise without weights is a great way to build up to the regular exercise. Since the form of this exercise is so finicky, this is a great way to learn the motions.
If you’re just not up to using weight overall, you’ll still get the benefits of flexibility that come from the windmill exercise.
The Turkish get-up has many similar benefits to the windmill exercise, but it’s even more complicated to perform.
[1] https://journals.lww.com/nsca-jscr/fulltext/2013/02000/Article.26.aspx
[2] https://www.tandfonline.com/doi/abs/10.1179/1743288X14Y.0000000163
With the gluteus maximus being part of the butt, it is dubbed the strongest and biggest muscle in the body. As with most muscles, it can be prone to injury or dysfunction - leaving it out of the equation when considering massage!
Whether you’re extremely active or lean towards sedentary, proper recovery and a good butt massage can certainly help you function more optimally. On this page we will review some basic anatomy, benefits and techniques used for butt massage.
The muscles of the butt are altogether known as the gluteal muscles. These include:
and also…
Gluteus maximus is mostly responsible for hip extension - moving the thigh backward from a flexed position. Think of when you’re standing up from a seated position or straightening your body from a bent over position. It also helps with rotating sideways.
Other roles include helping to stabilize the pelvis and spine during lower body actions such as running or walking! Another fun fact is that this muscle is the one that gives your booty its shape because it is the most superficial!
This muscle lies between the maximus and minimus and also plays a role in walking, running, and hip abduction (moving your thigh away from the middle of your body). Other responsibilities include maintaining balance and posture - through proper alignment of the pelvis and the lower body.
The smallest of the three muscles (hence its name), this one is also involved in pelvis stabilization along with medial rotation and abduction (moving away from the body) of the lower limb.
The tensor fasciae latae works synergistically with the gluteus medius and minimus to provide movement and stabilization of the knee and hip. It also works with the gluteus maximus through the IT band to perform hip abduction movements. Most importantly, it’s main function is to assist in walking.
As noted in our little anatomy lesson, the glute muscles are very busy. So, just as with most muscles, getting a massage can bring some positive effects.
In a systematic review published in BMJ Open Sport and Exercise Medicine, the findings of massage on athletes are that it can help reduce or prevent delayed onset muscle soreness (DOMS) while also helping to improve flexibility.
In case you missed our articles on trigger point massage and myofascial release, it’s key information to know that muscles are prone to trigger points (knots). Another study revealed that “deep transverse friction massage is better choice of treatment in improving pain threshold in subjects with gluteus medius trigger point.” [2]
A conclusion was also made in an article published in the International Journal of Exercise Science in which they stated, “Massage can be beneficial for individuals in such states as it may reduce discomfort after a strenuous workout or activity.” [3]
It is also noted that having trigger points in your quadratus lumborum and gluteus medius contribute to low back pain - and we definitely don’t want that!
Other common benefits of overall massage include:
When it comes to butt massage, it’s not common for your butt to be included in a typical massage session. This is not to say it cannot be done or found in some places.
Buttock/glute massage can be done by a masseuse or physical therapist - the particular area of pain may have to be pointed out, however, so they know what area to focus on.
Deep tissue massage, Swedish massage, sports massage and even trigger point massage are some of the types that can be used. You can also employ a foam roller or the QL Claw if you have one.
When it comes to a massage routine, broad strokes can be done with the forearm and fists, while more firm pressure can be applied with the elbows. Effleurage is especially relaxing, as it involves long, sweeping strokes with moderate pressure.
Other techniques also include:
If you have a QL Claw, you ought to know that you can do a deep glute release!
The deeper glute muscles (Gluteus Medius, Gluteus minimus and Piriformis) are at risk for trigger points because of prolonged sitting or if you’re overdoing it with exercise/activity.
Also, check out this page specifically on gluteus medius release. If you suffer from lower back or glute pain, this page provides an in-depth tutorial on proper QL Claw placement to get that sweet trigger point release you’ve been looking for!
You can use this section as a general guide on how to give your partner a relaxing butt massage. These steps don’t have to be limited to a glute-focused session, of course. Try them out with a full-body and you’ll be in business - your partner will thank you!
There are some things to consider when doing massage and this does not only apply to the derriere. Some of these include:
Read more on which body region should be avoided during myofascial release techniques.
My last massage was a deep-tissue massage. Once the massage therapist moved on to my hamstrings they surprisingly did a brief massage on my glute muscles. Although I was comfortable with this, I was shocked at how tense I was in this area!
I was once told by a previous therapist that if you’re feeling ticklish when being massaged in a particular area it means you have tension there! According to Suzan Walker, LMT, CR, LDT at massageandhealingdfw.com, “Tension in tight muscles and restrictions in fascia may cause a ticklish sensation when you receive a massage.”
Once I learned about this, I realized that tension does not always feel like a knot or simple tightness in the muscle. Tight muscles can also manifest as:
After a few deep kneading motions on my glutes, I was no longer ticklish and the overall session was very relaxing. Now I try to keep in mind where I’m ticklish during a massage and I wouldn’t hesitate to go for this type of massage again.
How do you ask for a glute massage?
Simply ask for a glute massage during the session so your therapist understands your needs! Your masseuse and physical therapist are professionals - your glutes are muscles that ought to be brought to attention if necessary.
Does Swedish massage include buttocks?
In traditional Swedish massage, the buttocks are not usually included. Most massage therapists can include it if it’s requested by the client.
Clear communication of your preferences will help make your session more enjoyable - this includes areas you want them to focus on and also how much pressure you’d like them to use.
What are the benefits of hip massage?
Hip massage has several benefits. These include:
It’s helpful to know that if you have trigger points in your glutes - if you do, you can experience referred pain in your lower back or hips. Finding the correct trigger point and releasing it can help you achieve pain relief in your hips.
What are the parts of the buttocks?
You’ll find the answer to this in the first section of this page.
We’ve established that the glute muscles are not only the largest in the body but can hold tension or have trigger points (like any other muscle). Because they are always being used, a good butt massage can certainly improve your well-being and function in daily activities.
Finally, remember you can simply ask your massage therapist for a glute massage! They are trained professionals who can help you relieve any discomfort here. Better yet, you can get yourself a QL Claw here!
Sources:
[1] Davis, H., Alabed, S., Chico, T. Effect of sports massage on performance and recoveryL a systematic review and meta-analysis. BMJ Open Sport and Exercise Medicine, 2020.
[2] Doley, M., Warikoo, D., Arunmoshi, R. Effect of positional release therapy and deep transverse friction massage on gluteus medius trigger point - a comparative study. Journal of Exercise Science and Physiotherapy, 2013.
[3] Holub, C., Smith, J. Effect of swedish massage on DOMS after strenuous exercise. International Journal of Exercise Science, 2017.
]]>What if I told you that a deficit is better?
Okay well, not in all things.
A deficit in money? Not so hot.
A deficit in friendship? No, thank you.
A deficit reverse lunge? Now we’re talking!
You see, deficit training is an exercise technique that causes you to gain range of motion (ROM) by actually extending how far you move. When you do this, you get crazy muscle gains because NOW your body is working THAT much harder!
A deficit reverse lunge does exactly that.
By elevating your front foot, you increase the ROM for the lunge itself, basically making the deficit reverse lunge…a lunge on steroids!
Today, we’ll explore everything you need to know about the deficit reverse lunge, including:
- How To
- 8 Pro Tips
- Muscles Worked
- Benefits
- FAQs
Here’s how to do a deficit reverse lunge in 7 easy steps!
1) First, set up a way to elevate your front foot! This could involve using weight plates or a plyometric box at the gym. Whatever you use, the elevation height should be around 3-8 inches.
2) Next, stand on the elevated surface with both feet shoulder-width apart. This is your starting position!
3) Bring your left foot back behind you. With the ball of your foot touching the ground, bend your left knee until it hovers just over the floor.
4) When you do this, your front, right knee will also bend. For a typical lunge, you’d expect this front knee to bend close to a 90-degree angle, but for a deficit reverse lunge, the angle will become smaller as you increase your ROM.
5) Your torso should lean forward just slightly to enhance balance while also maintaining a flat back.
6) Now lift your back leg off the ground and back up to the elevated surface.
7) Repeat for the desired amount of reps. Then, switch sides.
See that? Nothing too crazy.
Just a lunge starting from a higher position.
BUT the leg and glute gains you get from the deficit reverse lunge will be crazy!
Now that we know the basic move, let’s make things a bit more complicated. These pro tips will make sure you’re working ALL the right muscles during your deficit reverse lunges!
Whether you choose to stack weight plates on top of one another or you have a solid plyometric box, considering the height of the elevated surface you use is one of the first questions people ask.
3-8 inches is typically recommended, BUT to really know which height is for you, hip mobility is what we have to consider.
Here’s what you really want to look for.
If the elevated surface brings your front knee up so high, that your butt starts to tuck under you, causing a posterior pelvic tilt, then this is when you know you’ve gone too high!
Instead, you should be able to perform a deficit reverse lunge without your butt tilting inward. This will enable you to keep a flat back and avoid impingement during the motion.
The higher you go, the harder the lunge will be because you are increasing the deficit.
As we just pointed out, you obviously don’t want to go so high that you can cause a posterior pelvic tilt and potential lower back pain.
So, find that sweet spot between a challenging height and good form!
As you’re starting out with the deficit reverse lunge, begin with a lower platform. Then, as you gain confidence, gradually increase the height.
This will build your strength and stamina up to your ideal height!
Depending on how far you step back into the lunge, you can favor different muscles. So, you can decide which one works for you!
1) For a quad-dominant deficit reverse lunge: You don’t need to step back as far. This places more emphasis on the front knee and engages your quads more so than the glutes.
2) For a glute-dominant deficit reverse lunge: You will need to step back a bit further. This places less emphasis on the front knee and more on hip flexion, which causes your glutes to get involved!
Once you've brought your leg back behind you and bent your knee toward the ground, you’re gonna want an explosive push off the back leg to propel this leg back up to the starting position.
Think about pushing the ball of your foot into the ground and then using this to push the leg back into the air.
Engaging your working glute muscle during this push also helps with extra glute activation!
During the deficit reverse lunge, think about distributing most of your weight (60-80%) to your front leg and less of the weight (40-20%) to your back leg.
This will help keep the working leg…WORKING!
The slight forward lean of the torso during the deficit reverse lunge actually increases hip flexion and helps to engage your glutes even more during this exercise.
Your back should not be straightened out, and your butt should not be tucked under.
Turn your deficit reverse lunge into a dumbbell deficit reverse lunge! It may be a mouthful, but adding weight will take this exercise up a notch and continue to get you those leg gains!
You could start light with a single dumbbell or kettlebell held with both hands.
Or you could keep it more balanced by using a dumbbell or kettlebell in each hand.
This approach, as opposed to loading a barbell up on your shoulders, enables you to make the lunge harder with weights while also keeping a form that consistently targets your glutes.
Keeping a tight core during the motion of a reverse deficit lunge will help you keep good form, engage your glutes, and maintain that slightly forward lean!
So, there you have it. With these 8 pro tips, your reverse deficit lunges will have you looking like a boss both at the gym with that meticulous form AND at home with those hella-built glutes!
Once you master these pro tips for the reverse deficit lunge, you’ll be well on your way to getting ALL the benefits of this exercise!
What are those benefits?
Glad you asked. Because there are tons! But today, we’ll focus on 7.
This exercise naturally challenges anyone’s balance–even the most fit–and the deficit makes the balance even harder!
By the way, if balancing in a reverse deficit lunge is hard for you, start out with a regular lunge and then eventually work your way up to a reverse deficit lunge.
Once you do, you’ll find the balance even more difficult during the motion but the benefits are improved balance overall!
One reason I like the reverse deficit lunge is that it takes it easy on those knees!
Let’s face it: Knees work hard when you work out, especially during regular lunges, forward lunges, and walking lunges. If your knees tend to act up when you do a regular lunge, the deficit reverse lunge may be a good alternative exercise for you!
Here’s why: When you go down into a forward lunge, your quad and knee immediately take the brunt of your weight, adding stress to your knee joint during the exercise.
When you reverse it, this front knee stays put while the emphasis now shifts to your glutes and hamstring.
If you're looking to strengthen your glutes OR add to their size for personal aesthetics, the reverse deficit lunge is a great option for you!
The greater ROM that takes place due to the deficit in this exercise specifically activates the glutes–even more so than with a regular lunge.
Your lower glutes, in particular, will get a good stretch during this motion.
Because the deficit reverse lunge is inherently a single-leg workout, you automatically weed out any strength discrepancies between your legs as you work one leg at a time.
If you notice one leg is weaker than the other, you can target this leg specifically in your workouts to help balance out the strength between your glutes and legs on each side.
If you’re anything like me, you hate adding weight to your lunges because you know it’s gonna be extra painful.
Reverse deficit lunges are a great way to boost the difficulty of your lunge without having to hoist a huge dumbbell.
Leg exercises from home can get tricky because the gym has so many fancy leg machines. This one’s easy to replicate at home.
All you need is something secure to stand on.
And adding weight is easy too if you have some dumbbells lying around.
Since reverse deficit lunges are a level up from a regular lunge, they help athletes even more with that explosive athletic performance.
So, whether it’s jumping, running, or some other hip flexion movement, reverse deficit lunges will enhance these motions
As you descend and raise back up, your quads will engage, making the reverse deficit lunge a great quad exercise!
As I mentioned before, the quad activation depends on how far back you bring your back leg. So, by keeping your back leg closer and your front knee bent more, your quads get further activated with this exercise.
Your glutes fire near the bottom of this motion. To lift your leg back up, it’s up to that working glute!
As I mentioned, you can bring your back leg even further back, creating less bend in your front knee, in order to further emphasize the glute in this exercise.
Some other important muscles that get activated during this exercise are:
Core
We like providing people with the best exercise resources out there! So, if this guide on how to perform the deficit reverse lunge is helpful to you, definitely check out some of our other great workout guides and tips!
“6 Best Hamstring Exercises to Bulk Up Those Legs”
“Back Extensions for Glutes: Unlock Glute Gains With This Exercise”
“Glute And Hamstring Stretches For Lower Back Pressure Relief”
“Best Exercises For Gluteus Medius & Minimus (TOP 4)”
“Glute Activation Exercises From Beginner To Advanced [Ranked]”
“Gluteus Medius Exercises Before And After [LOWER BACK PAIN KEY]”
If you want more of a guided workout approach, check out Back of Steel, our lower back strengthening program.
This is a 15-minute, 3-day-a-week program that helps you prevent lower back:
- flare-ups
- spasms
- AND pain
With your purchase of Back of Steel, you’ll get:
- Exclusive written and video content ALL about back strength!
- Detailed exercise instructions, including sets, tempos, and reps!
- Best tips for training your lower back and making it ironclad!
Learn more about Back of Steel HERE.
For a deficit reverse lunge, you should aim to elevate your foot 3-8 inches, focusing on form rather than height. The higher you go, the harder the move.
BUT if your butt starts to tuck in, this could be a sign that you’ve gone too high.
The deficit reverse lunge primarily works your glutes and quads while also firing up your hamstrings, abductors, adductors, and core.
Reverse deficit lunges are great for your glutes because, with the increased range of motion, you get more hip flexion during the exercise which = more glute activation!
A deficit reverse lunge is more static than a Bulgarian split squat because you are consistently moving your back leg. A Bulgarian split squat involves you staying in the same position while squatting.
In the deficit reverse lunge, you start on an elevated surface and lunge with your leg behind you. A Bulgarian split squat involves you starting with your back foot elevated.
[1] https://www.sciencedirect.com/science/article/abs/pii/S1360859218304546
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Have you ever felt a nagging spot of tightness on your trapezius muscle? Having tension anywhere in the body can be hard to ignore, not only making it difficult to have full range of motion but also hindering the possibility of reaching your peak performance.
Trigger points can pop up at seemingly random times in our lives, but have you wondered about what they are and how to manage them? On this page, we’ll investigate the ins and outs of trapezius trigger points and how to release them!
According to a journal article published in BioMed Research International, trigger points are also known as Myofascial pain syndrome (MPS) and are defined as a focal hyperirritability in muscle tissue.
The specific area where you’ll feel it is usually one of referred pain (which we’ll cover later), may have a local twitch response, and is also called a myofascial trigger point. Typically you’ll be able to palpate the area where the knot is located, feeling the taught band of muscle or fascia that is causing it.
Myofascial trigger points of the trapezius can present as pain in the following locations:
Symptoms also include:
The trapezius is a superficial, triangular (or trapezoid-shaped) muscle that spans your upper back and neck area. It extends from the bottom of your skull, down the spine to the middle of the back, and out to your shoulders - as it connects your arms to your skull and vertebrae.
Roles of the trapezius:
The function of the trapezius was awesomely described in a text as being similar to a large construction crane, “The giant arm is the most obvious feature of the crane, but the jacks that anchor the cab of the crane to the ground are essential to its stability. Without these muscles, the upper limb (the arm of the crane) would be useless.” [2]
Because of its expansive role - you’d probably feel any trigger points in this area whenever using your upper body!
Just like trigger points that emerge in other parts of the body, there are some common root causes behind them. Some of these include:
In terms of overuse, according to a study published in the Journal of Human Kinetics, athletes in the following sports perform rapid, repetitive overhead movements putting them at higher risk of shoulder injuries and causing excessive stress on these muscles:
This same study also reports, “The most common location of myofascial trigger points is the upper trapezius, with 78.8% of healthy people having latent trigger points.” [3]
If you effectively release any trigger points (muscle knots or tight muscles), you’ll know it because you’ll experience noticeable pain relief. Luckily, trigger point therapy is something you can learn to do on your own.
By using focused deep tissue massage, you can release these trigger points - but you must first find the knot and also use the correct tool to do the job.
Aside from using your own hands, fingers, knuckles, elbows, etc. knowing how to do a lacrosse ball massage (a tennis ball would work too) would come in handy. This particular technique is useful for upper back tension, and you will need a wall, a ball, and your bodyweight to apply the tension. Check out the page for how to do a lacrosse ball massage.
If you’d like to tackle a trigger point massage today, mosey on over to this page for more in-depth instructions.
Keep in mind that there are times when trigger point massage shouldn’t be used and remember to consult your healthcare provider for any advice on the matter.
Referred pain is when pain is felt in a different part of the body from its actual source - Wherever you feel the pain may not be where it’s coming from. This can be the case when it comes to trigger points.
As noted earlier, trapezius trigger points can cause referred pain in areas of the neck and head, which can limit your movement and even cause headaches. If pain is severe enough, sometimes pain can travel to the eye or jaw as well.
How do you release trigger points in your trapezius?
You can release trigger points in your trapezius by successfully finding the knots/area of tension and performing deep tissue massage.
Is there a pressure point for the trapezius muscle?
Yes, there are pressure points for the trapezius muscle. It must be noted, however, that trigger points and pressure points are related but not the same.
Since we’ve reviewed that pressure points are essentially muscle knots, pressure points are areas that correspond to organs or systems - and when pressure is applied can produce therapeutic effects.
To fight tech neck or turtle neck syndrome, a pressure point does exist at the most top area of the shoulder within the upper trapezius.
How do you get rid of trapezius knots?
See the first question.
What is the best way to loosen trapezius muscles?
The best way to loosen trapezius muscles would be a combination of stretching, self-massage, and relaxation/self-care. Some examples include:
Trapezius trigger points can certainly cause significant discomfort and ultimately impact your daily activities. Keep in mind all the risk factors noted on this page to make sure you can steer clear of tension in your trapezius muscles!
Although you may be able to tackle the tension, remember that ongoing maintenance requires lifestyle change and body awareness. Even if you can get rid of a knot, they can easily return if you fall back to your old ways. Try to stay stress-free and keep those traps loose!
Sources:
[1] Akamatsu, F., Ayres, B., Saleh, S., Hojaij, F., Andrade, M., Hsing, W., Jacomo, A. Trigger points: an anatomical substratum. BioMed Research International, 2015
[2] Ourieff, J., Scheckel, B., Agarwal, A. Anatomy, back, trapezius. StatPearls, 2023.
[3] Huang, L., Huang, T., Lin, Y., Huang, C., Yang, J., Lin, J. Effects of upper trapezius myofascial trigger points on scapular kinematics and muscle activation in overhead athletes. Journal of Human Kinetics, 2022.
[4] Ui-Jae, H., Oh-Yun, K., Chung-Hwi, Y., Hye-Seon, J., Hyuck, J., Sung-Min, S. Predictors of upper trapezius pain with myofascial trigger points in food service workers. Medicine, 2017.
]]>You just came back from a long run.
And you’ve got a sickening feeling that the pain you’re feeling in your hips or knees isn’t just soreness from your workout.
What do you do?
OR maybe you were sitting for a long time at the office, and you suddenly have an aching pain running down your thigh.
So, you limp out to your car and wonder: What’s your next step?
If pain in your:
- Thigh
- OR knee
…has you suspicious of a muscle injury, your tensor fasciae latae (or TFL for short) could be the culprit!
The tensor fasciae latae stretches in this article will provide you with a way to get quick relief from potential TFL pain!
The tensor fasciae latae is a hip flexor muscle beginning at the top of your outer thigh in a thick bulb shape–then running down to the outer side of your thigh in a long tendon called the IT band.
Frustratingly enough, tensor fasciae latae agitation can be caused by:
OR
So, whether you fall into either of these camps, read on to hear the 4 best tensor fasciae latae stretches for quick pain relief!
Before we dive in to these best tensor fasciae latae stretches and how to do them, it’s important to say that before you ever stretch a muscle, you want to massage it!
So when you’re done checking out these tensor fasciae latae stretch how to’s, be sure to also take a look at the two TFL massages I recommend later in this article.
The natural motion of the tensor fasciae latae is to bring the leg up and also out to the side. So, a natural way to counter this motion and lengthen the muscle in a great tensor fasciae latae stretch is to bring your leg back and over.
Here’s how to do this tensor fasciae latae stretch:
1) For this stretch, you may want a chair or something to balance yourself.
2) Bend your right knee in front of you, placing your right foot flat on the floor.
3) Next, bring your left leg straight back.
4) Then, position this leg over to the right just slightly, turning your left foot in, so it faces the right side of your body. This’ll give you a great tensor fasciae latae stretch!
5) Repeat on the other side.
1) Sit down on a yoga mat with your feet straight out in front of you.
2) Now, bend your right knee, bringing this leg up.
3) At the same time, grab this knee with your left hand, pulling the leg over to the left side, and placing your right foot flat on the ground–just on the outside of your left hip.
4) Hold this stretch for 15-20 seconds.
5) Switch sides, and repeat.
1) For this tensor fasciae latae stretch, you’ll be standing.
2) Bring your left leg behind you. Then, cross it behind your right leg.
3) Placing your right hand on your hip, raise up your left arm above your head–reaching over to the right side.
4) Hold this stretch for 15-20 seconds.
5)Then, repeat on the other side.
1) Lie down on your back on a yoga mat.
2) Grab your right leg with your left arm.
3) Now, bring your right knee across your body and down toward the floor on your left side.
4) Hold for 15-20 seconds.
5) Then, repeat on the other side.
We have some of the best resources on muscle massage, stretches, and strengthening–especially for muscles that tend to cause pain when agitated like the TFL.
Below, check out our tensor fasciae latae stretch videos and massage videos. All of these tensor fasciae latae videos are helpful if you are more visual and want some extra guidance with your tensor fasciae latae stretches and massages.
“IT Band Release & Stretch”
“TFL Muscle Release 2 Ways For Quick Hip Pain Relief”
“Hip Pain When Running? Try THIS”
All of those tensor fasciae latae stretches are amazingly effective, but BEFORE you even get to tensor fasciae latae stretches, you’ll need to loosen your TFL muscle with tensor fasciae latae massage!
Think of it like this: If you have a bungee cord, and it somehow accidentally freezes, you can't stretch it yet. First, you need to warm it up.
Then, it’ll be ready to stretch out.
It’s the same thing when it comes to tensor fasciae latae stretches. You can’t stretch your TFL before the muscle warms up, and this is where TFL massage comes in clutch!
If you want quick relief from tensor fasciae latae pain, start with these two best at-home massages. For both of these massages, you can perform them from the comfort of your own home.
First, look for a foam roller with some texture to it–as opposed to one with a simple, flat surface. This best mimics the hands of a massage therapist.
1) Lie down on your side on a yoga mat.
2) Place the foam roller in a perpendicular position to your body–just under your TFL.
3) Bend your non-working knee, bringing this leg out to the side of your body. This helps put the pressure on the working side.
4) Now, roll your TFL back and forth on the foam roller, being sure to relax the muscle throughout the motion.
5) Finally, repeat on the other side.
While finding a textured foam roller can help the foam roller itself dig deeper into your TFL, there is a better tool out there for tensor fasciae latae massage.
The QL Claw is a massage device that’s purposefully designed to provide deep massage to hard-to-get muscles.
It has a trigger point on one side of it that literally mimics the knuckle of a massage therapist, so it reeeally digs in to give you the best at-home tensor fasciae latae massage.
Here’s how you use it:
1) Lie down on your stomach on a yoga mat.
2) Place the trigger point of the QL Claw RIGHT on the tensor fasciae latae muscle. The rest of the tool will go in toward your stomach.
3) Now, use the working side elbow to elevate your torso slightly, turning your body in toward the TFL itself. You’ll feel the trigger point of the QL Claw sink right into the muscle when you do this!
4) To help put pressure on the tensor fasciae latae, bend the knee of your opposite leg, keeping the leg close to the ground.
5) Now, floss back and forth–massaging the tensor fasciae latae muscle until it feels relaxed and tender.
For more information about the QL Claw and how it provides amazing, at-home massage for lower back muscles, CLICK HERE!
As I mentioned earlier, you can find your tensor fasciae latae right around the top of your thigh–but let’s get more specific.
Here’s how to find your TFL in 3 easy steps:
1) Place your thumb on your outer thigh–below your hip bone. You’ll feel a tough muscle there below your hip bone–that’s your TFL!
2) Now, lift your opposite foot just slightly off the ground–placing ALL the weight on the leg where you’re feeling the muscle. You should feel the muscle tense up.
3) Then, bring this foot back to the ground, and shift your weight over to the opposite side. Once the weight has shifted OFF the working leg, you should feel the TFL relax and soften.
What you can’t feel is the IT band, but imagine–from this dense, bulb-like muscle in your outer thigh–a long ligament running down to your knee. This is the IT band.
Now that you know what the tensor fasciae latae feels like–let’s talk about what it does.
Right now, you may hate your TFL because it’s causing you a world of pain.
But trust me: When your tensor fasciae latae is working properly, it’s pretty awesome! It helps you perform TONS of regular daily motions.
And as a bonus, if you’re doing something even minorly athletic, it’s probably making you look like a boss (when it isn’t causing you to limp away from the scene)!
Here’s what the tensor fasciae latae does:
1) Hip Flexion & Abduction: Hip flexion means any time you bring your thigh a little closer to your torso. Hip abduction means bringing your leg out to the side of your body. What does this look like in real life?
- walking
- running
- kicking
- and HIGH KNEES (for all you cardio-holics out there!)
The hip flexion function of the tensor fasciae latae kicks in with motions as simple as walking to the kitchen–AND it helps you in athletic activities like kicking a soccer ball.
So with this said, it makes sense to hear that BOTH runners and soccer players tend to suffer from tensor fasciae latae muscle pain and benefit HUGELY from tensor fasciae latae stretches and massages.
2) Stabilization: The next function of the tensor fasciae latae is stabilization–especially when you’re standing on just one leg.
Trying to master tree pose in yoga?
While you’re working on your balance during moves just like this, your TFL is helping you out–kicking in to support you as you balance on one leg!
So all of that’s great to hear, but what happens when the tensor fasciae latae poops out?
Your tensor fasciae latae is a little high maintenance in the sense that it doesn’t like it when you’re TOO ACTIVE.
Oh, and also…it doesn’t like it when you’re too INACTIVE.
So, when you find the right balance between activity and inactivity, your TFL is happy as a clam!
Push it too far in either direction, and it might start to speak out in the form of outer thigh, hip, and knee pain.
1) Too MUCH Physical Activity: This muscle will tighten when overworked, which is why people often feel tensor fasciae latae pain after running for too long–or playing a sport that causes you to run and kick things (aka soccer).
If you feel tensor fasciae latae trigger points flaring up after physical activity, you may need to slow your roll and consider adding in some tensor fasciae latae stretches and massage.
It doesn’t necessarily mean you can’t continue being active. But slowing down and listening to your body and its needs HAS to take priority over just plowing through.
2) Too LITTLE Physical Activity: On the other hand, the TFL tends to shorten when it is in a sitting position for too long. This is honestly so hard to avoid in today’s culture–where so many jobs require us to sit and stare at a computer for hours on end.
Countering this with physical activity (not too much obviously!) can help. Also, tensor fasciae latae stretching and massaging can help with a shortened TFL as well.
To learn more about your TFL, CLICK HERE!
You can also check out some of these similar blog posts!
“Why Does My Hip Hurt When I Run?”
“Hip Flexor Exercises - The Secret To A Strong Midsection”
“Can Hip Flexors Cause Back Pain? HECK YES: Here’s Why!”
To loosen a tight tensor fasciae latae, first try a tensor fasciae latae massage to loosen the muscles. Then, try tensor fasciae latae stretches to lengthen the muscles. Check out the tensor fasciae latae stretches and massages in this article for details!
Tight tensor fasciae latae muscles are caused by either too much physical activity or sitting too much. It’s a fine balance when it comes to TFL health.
To release your tensor fasciae latae, always start with massage! I recommend a foam roller or the QL Claw to get the best at-home TFL massage!
A tight TFL often shows up in the form of aching pain in the outer thigh, hip, and knee. Tensor fasciae latae stretching and massaging is a helpful remedy.
Yes, your TFL is a hip flexor muscle–located beneath your hip bone on your outer thigh. It starts as a thick bulb-like muscle, and then it runs down to your knee in a long ligament called the IT band.
It’s easy to massage a TFL. Use a foam roller or a QL Claw, and massage it over your TFL muscle.
[1] https://www.sciencedirect.com/science/article/abs/pii/S026800331500248X
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412499/
[3] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
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Having a pinched nerve in your lower back can literally be a pain in your back. It’s during these times that we become more grateful for being mobile and pain-free. Even though pinched nerves can occur at any area along your spine, lumbar radiculopathy (which it’s AKA) is no walk in the park and can have many root causes.
First, let’s review some useful stretches for pinched nerves in your lower back and then investigate the etiology behind this condition! Let’s keep reading…
Stretching can be a helpful and easy tool in easing the discomfort of pinched nerves. Here are some you can try out…
Child’s Pose
Cat-Cow Stretch
Piriformis Stretch
Pro tips for stretching
Not sure if this is you? Here are the symptoms (in the lower back or even leg) you might have…
Let’s not forget to mention that everyone’s experience is unique and severity of symptoms can vary. If you have a pinched nerve that won’t go away, consult your healthcare provider for an accurate diagnosis and a create proper treatment plan moving forward!
Having a pinched nerve can show up as pain that travels and radiates along the path of that nerve. If your sciatic nerve is affected, you will likely feel pain in your hips, buttocks, and even down your leg (typically on one side only). With your research and continuous effort from our site, read more to see if you’re experiencing Signs of Sciatica Improving.
As we begin to focus on stretching lower back muscles, strengthening them is also a key factor in better supporting the spine, reducing pressure/compression, and preventing compensation from surrounding muscles (therefore reducing the risk of injury).
Some examples of exercises you can try include:
Also, check out this informative video about 3 Great Sciatica Exercises Sitting in a Chair! The Seated Piriformis Stretch (mentioned earlier on this page), Standing Adductor Stretch and Glute Massage with Ball will be reviewed…
As noted in a published study regarding lumbar radiculopathy in Cureus, “Age is a primary risk factor, as it occurs secondary to the degenerative process within the spinal column. Symptoms typically begin in midlife, with men often affected in the 40s while women are affected in the 50’s and 60’s.” [1]
Other risk factors include:
To confirm this condition, your doctor would need to perform a complete physical exam in combination with diagnostic imaging (MRI, X-ray, spinal CT scan).
Doing stretches is a great (and conservative) start for managing a pinched nerve. The reason stretches are an awesome go-to intervention is because it’s free and can be done almost anytime and anywhere. Talk about convenience.
In addition to this, other nonsurgical treatments may help (although some options are via your healthcare provider) if you need them.
Some examples of other treatments include:
How do you stretch out a pinched nerve in your lower back?
Check out the first section above for the best stretches you can try out. This list is not in any way all-inclusive.
What is the fastest way to heal a pinched nerve in your lower back?
Aside from seeing your healthcare provider, some ways to help heal/treat your pinched nerve include:
How do you compress a pinched nerve in your lower back?
Ideally, you’d want to decompress a pinched nerve in your lower back to relieve any discomfort. The compression of the nerve itself is what got you here!
First order of business is to stop doing what makes the pain worse, whether that means physical activity or certain movements. Aside from the stretches and interventions already mentioned, you can strengthen your core muscles for success in the long run. You may need variations of activities so you don’t cause further pinching - which is something a physical therapist can help you with!
How do you release a pinched nerve?
Releasing a pinched nerve in your lower back would involve numerous self-care measures and other interventions as time goes on. Most of these steps have been reviewed in this article already. Incorporating a stretching and exercise routine is a great place to start!
Managing pinched nerves requires a personalized approach - and since you stumbled upon this page you can try out stretches and exercises that fit your needs and preferences. Don’t forget to lean into the lifestyle changes that may be necessary for you to become pain-free, whether it be adjusting your posture, breaking the habit of prolonged sitting or even reaching your goal weight.
Now that you’ve read about stretches for pinched nerves in your lower back, you can also check out our pages such as Sciatica Relief in 8 Minutes or Less or How to Cure Sciatica Permanently.
Sources:
[1] Berry, J., Elia, C., Saini, H., Miulli, D. Review of lumbar radical-path, diagnosis, and treatment. Cureus, 2019.
]]>Ever put on a suit jacket and realize it doesn't fit anymore?
It sucks, right?
But hang on.
What if the reason for it not fitting was NOT because of your belly–but because of your shoulders?!
Now, we’re talking.
What if your shoulders gained so much muscle, that you couldn’t fit into your suit jacket anymore? So, while you may need to mourn the loss of your favorite suit jacket, you can celebrate all those shoulder gains from your hard work at the gym!
That happened to me, and one of the exercises that got me there was the rear delt cable fly! This is a great exercise that works your rear deltoid muscles–the muscles in the back of your shoulders.
So, if you want shoulders that pull at the seams of your old suit jacket–read on.
Today, we’ll unlock the secrets of how YOU can get explosive shoulder gains with the rear delt cable fly!
Along the way, I’ll also talk about:
- Rear Delt Cable Fly How To
- Rear Delt Cable Fly Pro Tips
- Best Rear Delt Cable Fly Variation
- Best Rear Delt Cable Fly Alternative
- Rear Delt Cable Fly Muscles Worked
- Rear Delt Cable Fly Benefits
Let’s not waste your time.
Before we get into the nitty-gritty of WHY it works: first, you need to know the basics.
How do you perform a rear delt cable fly?
Easy.
1) First, find a dual cable machine at your local gym.
2) Attach a set of D-handles to both sides of the dual cable machine.
3) For a regular rear delt cable fly, you’ll need a high cable. Set each cable to the same height as your head.
4) Cross your arms, grabbing the opposite D-handle with the hand on the other side. Hold your arms in this position with your hands in front of your face.
5) Take about two steps back. Hinge back at your hips slightly to enhance stability.
6) Retract your shoulder blades, and keep them in this position throughout the movement.
7) Pull the weight across your body, opening up your arms out and slightly downward. Each arm should form a 45-degree angle with your body. Keep a slight bend in your elbows.
8) Pause briefly. Then, return to the starting position, and repeat.
Trust me: The rear delt cable fly is NOT a hard exercise to master. All the same, it pays to know some pro tips to pay attention to during the motion.
There aren’t a ton of exercises out there focused on hitting just your rear deltoids. Because this is such a specific muscle to hit, paying attention to these pro tips can help you make sure you ACTUALLY work your rear delts and not some other muscle trying to take all the attention.
Honestly, one of the toughest parts about this exercise is that you need to find a dual cable machine that has BOTH cables open, so you can set the high cables up on either side.
Depending on your gym, this could be a difficult ask. If your gym is super busy, you can definitely try the rear delt cable fly variation or alternative I talk about later in this article.
When you return to the starting position, the cables need to be up in front of your face–NOT down by your chest. Many people tend to naturally lower the cables as they get into the flow of the exercise, but this will actually target your lats instead of your shoulders/delts.
To make sure you’re getting equal muscle work for EACH arm, you can focus on switching which arm is on top for each rep. If this gets too hard to focus on, don't worry about it, but this can be a great way to level up the move when you’re ready!
You can definitely challenge yourself on the weight here, but you’re not trying to overload it to the point where you compromise your form.
You DO want a slight bend in the elbows, but for the rear delt cable fly, you should move your ENTIRE ARM at the same time.
What happens when you overload the weight is that you tend to just hinge your arms at the elbows to compensate. This results in a great tricep workout, but it won’t get you those bulked-up shoulders you want!
Picturing this throughout the movement of the rear delt cable fly can help you ensure you are moving your entire arm together.
You won’t actually touch your hands together. This won’t be possible with this movement, but it can really help you maintain that form and place the emphasis on your shoulder muscles.
Don’t bend your wrists throughout the motion. This might be easy to do, but keeping your wrists straight and in line with your arms throughout the motion will help your form.
Some people prefer D-handles, which I recommend above. But personally, I find the rear delt cable fly to be easier with no handles at all–just using the ball on the end of the cable.
The unilateral version of this exercise is the single-arm rear delt cable fly.
Some people prefer this move because it works better for isolation and ensures that one of your rear delts isn’t stronger than the other one.
Performing a single-arm rear delt cable fly is similar to a regular rear delt cable fly:
1) Set up the cable machine to a high cable–about head height.
2) Use a D-handle or you can go no-handles style.
3) Start with your less-dominant arm. Since this tends to be the weaker arm, this can help you tell what your max amount of reps is. (You don’t want to go higher in one arm!)
4) Grip the cable with that arm.
5) Pull the cable across your body, forming a 45-degree angle with your body at the end of the motion
6) Pause briefly. Then, slowly return to the starting position.
7) When you're done with that set, switch to your dominant arm!
If two high cables are not available at the dual cable machine–and you want to still work BOTH arms instead of the single-arm rear delt cable fly, I recommend the reverse pec deck fly.
Compared to other exercises–such as the single-arm dumbbell row, shrug, upright row, and lateral raise–the reverse fly leads to some of the highest rear delt activations you can get. [1]
For this exercise, you’ll need to find a pec deck machine at your local gym. Here’s how to perform this rear delt cable fly alternative:
1) Face the pec deck machine, sitting on the machine with your chest against the pad.
2) Grab the handles with a neutral grip. This grip helps ensure you light up those rear delts! [1]
3) Extend your arms out, keeping your elbows slightly bent, and bringing your shoulder blades together.
4) Pause. Then, slowly return to the starting position, and repeat.
Altogether, the rear delt cable fly works more muscles in addition to the delts, such as your:
- Traps
- Triceps
- Rotator Cuff
That’s some good bang for your buck if you ask me.
But let’s focus on what we’re all really here for. The rear delts.
What are delts, anyway?
Also called the posterior deltoid, the rear deltoid–or rear delt for short–is one of three shoulder muscles.
- Anterior deltoids (Front delts)
- Lateral deltoids (Middle delts)
- Posterior deltoids (Rear delts)
It’s often the rear delts that tend to get worked the least, which is what makes the rear delt cable fly so special!
Honestly, these three deltoid muscles work together pretty well, but if we’re JUST focusing on the rear delt, here are its unique roles.
- Shoulder extension: moving your arm behind you. Think about putting your wallet in your back pocket.
- Shoulder external rotation: rotating your arm away from your body
Just because rear delts tend to get ignored doesn’t mean YOURS have to be!
There are loads of benefits that happen when you add cable rear delt exercises in to your workout routine and light up those rear delts!
Good posture starts with not being too “hunchy.”
Rear delt cable flyes address exactly that. They pull your shoulders DOWN and BACK–helping you puff out your chest and stand tall.
You can't just work out your front and middle delts if you want shoulders that are literally well-rounded. Your rear delts need a place in your workout routine in order for your shoulders to get an overall well-rounded exercise.
The end result? Your shoulders are muscular, bulkier, broader. Outgrowing those old clothes. What’s not to like about that?
The rear delt cable fly is an exercise that–while targeting a specific muscle and helping you bulk it up–puts VERY LITTLE strain on your lower back.
This is an ideal exercise for someone struggling with lower back pain. You still deserve gains even if your lower back is giving you issues.
If your lower back IS causing you to slow your roll when it comes to your muscle gains, it’s worth addressing.
Our mission is to provide THE BEST lower back pain resources in the world for people who are tired of low back pain dictating their lives.
We believe that lower back pain shouldn’t stop you from:
- Enjoying your life!
- Staying fit
- Gaining muscle
So, how can we help YOU on your fitness journey?
Ready to outgrow your old suit jackets?
Get well-rounded “boulder shoulders” when you combine what we learned today with these other articles on shoulder workouts.
“What are Shoulder Shrugs: Muscles Worked and Why You Should Build Them”
“Unleash Shoulders of Steel With the Face Pull: Muscles Worked & Variations”
Chances are–if your lower back is causing you grief during a workout, you might need to slow down and strengthen your lower back.
We’ve designed an exercise program specifically structured to address lower back weakness that can tend to cause overall pain in your lower back.
Back of Steel is a 15-minute-a-day/3-day-per-week program that you can complete independently from your own home. And with this program, you can take the guesswork out of which moves will help OR harm your lower back–letting us guide you through the best exercises to build you an ironclad lower back!
Check out the details for Back of Steel.
Interested in the device that started it all for us?
All the great resources we provide: the articles, the videos, the exercise programs–stem from this: The QL Claw.
It’s the at-home massage device that changed it all for us! Our founder, Ben, made this device after years of wrestling against his own back pain.
The QL Claw is designed to hit all 5 muscles that tend to defer pain to the lower back. Because we believe if you fix the muscles, you fix the pain!
The best parts about it?
- It’s portable: Use it at home or bring it to the gym!
- It’s easy: You literally just have to lie down on it to feel improvement from your lower back pain.
The best angle for cable rear delt flyes is if you keep your arms at a 45-degree angle from your body as you pull the cables down. This helps activate your rear delts.
Cable rear delt flyes are incredibly effective at activating your rear delt, which is a muscle that can be hard to target.
Rear delt cable flyes work your rear deltoids as well as your traps, rhomboids, triceps, and rotator cuffs.
You’ll feel your triceps during a rear delt cable fly because this exercise is supposed to hit your triceps.
BUT be careful: If you load it up with too much weight, this will cause you to bend your elbows too much during the exercise–targeting JUST your triceps and not your rear delts.
[1] Schoenfeld, Brad1; Sonmez, R. Gul Tiryaki1; Kolber, Morey J.2; Contreras, Bret3; Harris, Robert1; Ozen, Serife4. Effect of Hand Position on EMG Activity of the Posterior Shoulder Musculature During a Horizontal Abduction Exercise. Journal of Strength and Conditioning Research 27(10):p 2644-2649, October 2013. | DOI: 10.1519/JSC.0b013e318281e1e9
[2] Elzanie A, Varacallo M. Anatomy, Shoulder and Upper Limb, Deltoid Muscle. In: StatPearls. StatPearls Publishing, Treasure Island (FL); 2023. PMID: 30725741.
[3] Morgan, Steven J MD; Furry, Kim MD; Parekh, Anand A MRCS (Eng); Agudelo, Juan F MD; Smith, Wade R MD. The Deltoid Muscle: An Anatomic Description of the Deltoid Insertion to the Proximal Humerus. Journal of Orthopaedic Trauma 20(1):p 19-21, January 2006. | DOI: 10.1097/01.bot.0000187063.43267.18
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Muscle knots are tight muscle fibers that can hold and accumulate tension, leading to pain, numbness, weakness, and tingling [1]. They can be the source of muscle discomfort as well as affect your range of motion and performance.
These knots, often called trigger points, can form as a result of overusing muscles, poor posture, stress, or damage. Given the complex relationships between shoulder muscle and scapula structure, knots frequently develop in the deeper layers behind the shoulder blade, which involves the rhomboids.
The Rhomboid muscle lies in the upper back beneath the lower trapezius and on top of the serratus posterior muscle. The Rhomboid connects from the spinal vertebrae directly to the shoulder blade in the back of the body.
Rhomboid Muscle & Pain Pattern [1]
Start by targeting the underlying causes for a knot behind your shoulder blade by treating tight pectoral muscles. Tight pectorals can worsen the pain, and is essential to treating rhomboid knots properly. *See the Rhomboid tear test for more
With a lacrosse ball, muscle gun or massage tool, work on the pectoral muscles, breaking up any tight tissue.
Next for two minutes on each side, stretch the pectorals, focusing on extending to release the pressure on the rhomboids.
Rhomboid muscle knots that contribute to pain can be released by rhomboid soft tissue massage.
To release tension behind the shoulder blade, massage the rhomboids for two to four minutes using a ball against the wall or a massage tool. Find the area in the muscle that feels the tightest and begin applying pressure. (This may cause some discomfort at first, but the more elongated the affected tissue becomes, the easier it will be)
Below are 2 effective back exercises that will help prevent future knots behind your shoulder blade
Mid back twist:
Cat Camel:
Preventing muscle knots is just as important as treating them. The following techniques help prevent knots behind the shoulder blade from forming:
POSTURE! Hunching forward or slouching may feel comfortable in the moment, however, this puts major stress and tension on the muscles that surround your shoulder blades.
Include strength training: Enhancing the strength of the rhomboids, traps, and other surrounding shoulder/back muscles helps maintain good posture and lessen the likelihood of developing knots behind shoulder blade.
A few of these exercises include:
Stay mobile, move around, and stretch regularly, especially if your job requires you to sit or stand for extended periods.
Stress reduction: Believe it or not, stress may aggravate tense muscles, especially in the upper back.
In addition to being an effective technique for releasing knots behind the shoulder blade, deep tissue massage has many other benefits and is helpful to many other muscle groups:
Improved Circulation: Deep tissue massage promotes faster healing and muscular recovery by increasing blood flow to the muscles, which improves the supply of oxygen and nutrients and aids in the removal of toxins.
Increased Range of Motion: By focusing on the deeper layers of the muscle, deep tissue massage helps to release tension and limitations that restrict your movement. Try giving your rhomboids a deep tissue massage and feel how much more flexible your shoulders and upper back feel afterward.
Pain Relief: By easing muscle stress and tightness, deep tissue massage reduces chronic pain and offers much-needed relief from all sorts of bothersome knots and trigger points throughout the body.
Stress Reduction: Deep tissue massage provides significant relaxation and stress reduction in addition to its physical benefits.
Discover the full benefits of deep tissue massage by trying it out for yourself.
It can be difficult to choose which deep tissue massage tool works best for your specific problem. While foam rollers are great for surface area massage and lacrosse balls are great because of their versatility they do not have the same effect as the physical touch of a medical professional's knuckle or elbow.
The QL Claw is an excellent back massager for knots in those especially hard-to-reach places that a lacrosse ball or foam roller might not be able to reach. Because of its special design, the QL Claw has the ability, as well as the added advantage, of remaining stable on the ground. The QL Claw, when compared to a lacrosse ball or a foam roller, can efficiently break up muscle tissue that directly contributes to upper back, lower back, and hip pain.
(Back Massager For Knots)
There is no set time. Knots have the potential to stick around for a while, especially when left untreated. Fortunately, there are things you can do to speed up the process such as deep tissue massage and targeted stretching.
Yes, when muscles are held in a tense state for an extended period of time, knots can form.
Yes, a knot and trigger point are both different terms for compact and injured muscle tissue.
Feels as though there is an area of stiffness or tension in the muscle. Pressing on a knot may cause pain or discomfort, which occasionally spreads to other parts of the body. In general, a knot is felt as a localized spot of tight muscles that can be uncomfortable and get in the way of your everyday tasks.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
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Also dubbed side strain, oblique muscle pain can be a persistent discomfort that affects the sides of your abdominal area. There are many possible causes for this pain to emerge, but it typically occurs in athletes or those doing repetitive motions such as twisting, bending, or heavy lifting.
Hopefully, you’re not reading this page gripping your sides in unease - getting over this condition is definitely no walk in the park… so let’s get started and explore all things oblique!
Oblique muscle pain is typically characterized by localized tenderness over the lateral trunk near the rib cage. [1] Usually, athletes who have to use one side of their body/arm to do explosive movements will experience this type of pain - think of baseball players as they bat, pitch, or throw.
Per an article published in BMC Sports Science, Medicine and Rehabilitation, abdominal oblique muscle strain is the second most common injury for Major League Baseball athletes when sitting out a game. The article also reports, “… most injury sites were at the region of the muscle insertion to the lower ribs… this was because the region is weak and vulnerable to injury.” [2]
Other sports you’ll see this type of injury include (but not limited to):
Other possible symptoms include:
The obliques are the group of muscles located on the sides of your abdomen. The external obliques run diagonally down and inward from your lower ribs towards the pelvis. The internal obliques lie beneath the external obliques, running in the opposite direction.
The overall function of these muscle groups is essentially:
Right off the bat (see what I did there), rest and physical therapy are go-to conservative treatments. Light stretching (see next section for more info on stretches) after the initial stage of rest can also be helpful. After a couple of weeks, some strengthening exercises can also be incorporated. [1]
How is it diagnosed? According to the Fukushima Journal of Medical Science, after a physical exam is performed, other assessments include palpation of the tender area and confirmation by MRI and/or ultrasound. The use of imaging procedures can not only help provide the diagnosis but also determine your expected time to recovery.
Here are some oblique stretches you can try!
Side Stretch:
Seated Twist:
Standing Trunk Rotation:
Also, check out this lying oblique muscle stretch that is easy to do!
It isn’t common for those with oblique muscle pain to experience lower back pain. Typically there will be chest or abdominal wall pain closer to your rib cage, with low back pain (LBP) being a rare occurrence.
Although it is rare, it doesn’t mean this can’t happen! There was a reported case of a baseball player who had unilateral low back pain that was overlooked as it was caused by an internal oblique muscle injury. [2]
MRI continued to reveal that there was an oblique muscle injury at the junction of the thoracolumbar fascia and the costal cartilage interface. The good news is, that this particular person had a successful recovery and no recurrence of injury in the 12 months that followed.
This case of overlooked internal oblique injury with LBP was about a baseball pitcher, and the reason for this missed diagnosis in the first place was due to palpation being skipped in his initial physical examination. So, if you feel this might be you… advocate for yourself and have a thorough physical that includes imaging and palpation!
What does a strained oblique feel like?
A strained oblique usually feels like a sharp or stabbing pain on the side of your abdominal area - which gets worse with movements such as bending, twisting, or even coughing. Additionally, you would feel tenderness when pressure is applied to the area.
How do you relieve oblique pain?
The first intervention here is REST! Depending on the extent of your injury (which can be determined by a healthcare professional with diagnostic tests/imaging), rest will be your main road to recovery.
Other ways of helping the pain include ice packs, over-the-counter pain relievers, and light stretching after the acute/initial pain stage subsides. Also, try out a CBD salve if you’d like to tackle the inflammation and discomfort with an all-natural option.
How long does it take for a strained oblique muscle to heal?
One study reports that the average time for athletes to heal and return to play was about 4-5 weeks after a side strain. [2] This is a fluid timeframe to take note of, however, since everyone is different. The extent of the strain is a main factor and what you decide to do to achieve full recovery is up to you!
How long does it take a muscle strain to heal?
See the previous question!
In conclusion, oblique muscle pain may require a more thorough examination to be accurately diagnosed - so that it may be properly addressed and you can get back to 100% as quickly as possible! It’s important to know, that re-injuries of oblique muscles are problematic and can occur in about 12% of baseball players. [1]
Because there appears to be minimal injury and pain management out there surrounding the topic of your obliques, make sure to be aware of your core muscles or any movements that put you at risk for this type of strain. Having a strong core appears to be helpful as well. Now that you’ve read about oblique muscle pain, check out our other resources on other types of muscle pain!
Sources:
[1] Kato, K., Otoshi, K., Yabuki, S., Otani, K., Nikaido, T., Watanabe, K., Kobayashi, H., Handa, J., Konno, S. Abdominal oblique muscle injury at its junction with the thoracolumbar fascia in a high school baseball player presenting with unilateral low back pain. Fukushima Journal of Medical Science, 2021.
[2] Komatsu, S., Kaneko, H., Nagashima, M. Characteristics of internal oblique muscle strain in professional baseball players: a case series. BMC Sports Science, Medicine and Rehabilitation, 2022.
]]>You’ve been hitting it hard on leg day–giving those glutes and quads lots of love.
But what about your hamstrings?
Most people tend to overlook their hamstrings on leg day, but these muscles come in clutch for building thicker, bulkier legs.
Not only that–apart from appearance–working out your hamstrings has a ton of benefits for strength and overall health, including pain prevention for your lower back.
Today, we’ll explore 6 best hamstring exercises that will light up your hamstrings. Check these out, and see which hamstring exercises you’d like to add to your leg day line-up!
For this exercise, you’ll need to find a Glute Ham Developer (GHD) at your local gym. The Glute Ham Raise is a fairly controversial hamstring exercise. Some think it’s the BEST hamstring exercise out there. Others advise to avoid it.
To learn more about the controversy and whether this hamstring exercise is best for you–and the best form for safety–check out this article:
“Glute Ham Raise And Glute Ham Raise Alternatives For Increased Strength And Muscle Building”
1) Set the foot plate on the GHD to far back enough, so that your knees can sit on the bottom of the pad.
2) Straighten out your body, maintaining a neutral spine with a slight arch in your back.
3) Cross your arms across your chest.
4) Flex at your hips, lowering your torso down, so it is slightly below parallel to the floor. Check to make sure your lower back is NOT rounding.
5) Now, engage your glutes and hamstrings to pull your torso back to an upright position.
6) Repeat.
The Nordic hamstring curl results in some of the highest hamstring muscle activation compared to some of the other best hamstring exercises. [1]
Not only that–but it’s proven to be one of the BEST hamstring exercises to prevent injury.
This one’s a beast to perform, but once you get it down, you’ll feel like a boss!
1) Kneel down on a yoga mat. You’ll need a person or a secure object–such as a low-set barbell to hold your feet down across your ankles.
2) Keep a neutral spine. Engaging your glutes, hamstrings, and core, slowly lean your entire body forward.
3) Once you get low enough, you may need to catch yourself with your hands–this is fine!
4) Now use your hands to give yourself a slight push back up–quickly shifting the weight and engagement back to your hamstrings and glutes as you return to the starting position.
5) Repeat.
This one’s a great alternative to the Glute Ham Raise if that one’s just not working for you!
1) Standing with your feet shoulder-width apart, place a loaded barbell across your shoulders–gripping the barbell with your hands in a pronated (palms facing forward) position.
2) Keep your knees slightly bent as you hinge at your hips, bringing your butt back.
3) As you do this, your torso will naturally lower. Keep a neutral spine as you lower your torso until you feel it in your hamstrings.
4) Now, use your glutes to raise your torso and the barbell back up to the starting position.
5) Repeat.
For this exercise, you’ll need a prone leg curl machine.
1) Lie face down on the prone leg curl machine–ensuring your knees are below the bench.
2) Hook your feet under the foot pad, making sure that the pad hits just above your ankles.
3) Engaging your hamstrings, tense them slightly to start lifting the weight off the rack.
4) Now, curl the weight up to your butt, engaging your hamstrings the whole time.
5) Then, slowly lower the weight back down to the starting position, and repeat.
This full-body exercise is one of the best hamstring exercises as well as core exercises!
1) Standing with your feet just slightly wider than shoulder-width apart, hold one kettlebell with both hands–arms fully extended, allowing the kettlebell to hang between your legs.
2) Now, hinge back at your hips, and drive your butt back, slightly bending your knees.
3) Use your glutes and hamstrings to push your hips forward–bringing you back into a standing position.
4) As you do this, raise the kettlebell up with your arms.
5) Then, slowly let the kettlebell descend, hinging your hips back again to repeat.
This exercise works your lower glutes as well as your hamstrings!
1) Kneel down on the ground with dumbbells on either side of you.
2) Find a sturdy surface behind you to elevate your left foot. It can be a low-set barbell or a box.
3) Bring your right foot in front of you. Place your right foot flat on the ground, forming a 90-degree angle with your knee.
4) Pick up the dumbbells with both hands, and raise yourself up to a standing position–keeping your left foot supported behind you.
5) Now, placing 90% of your weight on your front, right foot and 10% on the back, left foot–lower your torso down to your front knee.
6) Then, raise yourself back up to the starting position, and repeat.
7) Switch sides when you’re done with the set.
Most people working their legs at the gym are chasing that teardrop-shaped quad muscle. BUT…working out just your quads would almost be like just doing curls with ONE bicep.
Absurd.
Hamstrings are the antagonist muscles to your quads, which means when one works, the other tends to relax. So, working out just one muscle group means you’re getting half the equation.
So, where can we find our hamstrings?
Put your hand on the back of your thigh. Then, bend your knee, keeping your toes on the ground and lifting your heels.
Chances are–you just felt your hamstring muscles flexing.
If we’re getting into the technical, nerdy side of things–your hamstrings are actually three muscles that almost resemble cords. They all run from your hip joint to your knee joint, but you can find each at a different place on the back of your thigh.
The Outer Hamstring Muscle: Biceps Femoris
The Middle Hamstring Muscle: Semitendinosus
The Inner Hamstring Muscle: Semimembranosus
Working out just the quads is NOT a solution to having well-balanced legs.
If you want thicker, bulkier legs, build the front AND the back of your legs. How to accomplish this? Work out your hamstrings–using some of these best hamstring exercises in this article.
Strong hamstrings improve your overall leg strength for activities and sports that involve jogging, sprinting, or jumping!
Speaking of sports, we’ve all heard about when athletes “pull a hammy.” Hamstring injuries are no joke, and they can cause a world of pain.
Strengthening your hamstrings leads to less chances of injury for this muscle. And as a BONUS: for your knees, too!
And last but not least, strong hamstrings help improve your overall balance!
Getting educated on the function of the hamstring can help you train your hamstrings smart!
The hamstring is responsible for:
- Knee flexion: Bending the knee.
- Hip Extension: Moving your leg OUT from your body in some way.
- Thigh Rotation: Moving your thigh IN towards your body.
Believe it or not–some people believe that strong hamstrings can directly connect to lower back pain prevention!
Think about it: When you bend over to pick something up, you can put the energy of the motion into your hamstrings and glutes–or your lower back.
And we can all guess which one makes for a healthier back.
By fortifying your lower back with strong muscles around it–such as your hamstrings–you can prevent strain on your lower back as well as nagging lower back pain.
Looking for a solid hamstring stretch BEFORE your leg day workout? Stretching is proven to increase hamstring muscle performance, so I definitely recommend throwing in a few stretches before you really work your hammies! [2]
As an added bonus, stretching your hamstrings can also potentially help with lower back pain!
Here are 2 of the best hamstring stretches:
This stretch is easy to perform from the comfort of your own home, and it’ll help your hamstrings lengthen and loosen.
1) Bend at the waist, keeping your torso parallel to the floor, and your knees slightly bent.
2) Place a block, free weight, or stack of books on the ground in front of you. Then, reach down, and place your hands on the block.
3) Bring your right leg back–straightening it out and putting your whole body into this motion. This is called flossing.
4) Keep your left knee slightly bent while you floss your right leg back.
5) Floss this leg 10 times.
6) Switch sides, and repeat.
7) NOW, you should be able to remove the block and place your palms flat on the floor.
8) Then alternate flossing between your legs–20-30 reps for each leg.
You can also check out these extra resources on the Elephant Walk:
“Elephant Walk Exercise for Extreme Hamstring And Back Flexibility”
ATG ELEPHANT WALKS - NO MORE LOWER BACK PAIN!
1) Kneel down on a yoga mat.
2) Then, extend your left knee behind you–keeping it on the ground, so your whole leg stretches behind you.
3) Bring your right knee up and your right foot out as far as it will go while still keeping your knee bent. It should be wider than a 90-degree angle.
4) Support yourself with your palms or fingers on the ground.
5) Keeping a neutral spine, lower your chest and torso into your front thigh.
6) Hold for a moment. Then release back. Repeat for 20 reps.
7) Then alternate legs.
For more info on the best hamstring stretches, check out some of our other resources.
“Glute And Hamstring Stretches For Lower Back Pressure Relief”
“How To Fix Tight Hamstrings In Minutes”
Glute And Hamstring Stretches For Back Pressure Release
Tight Hamstrings SOLVED
Touch Your Toes Today - 2 Exercises You Need
If tight hammies are a consistent problem for you, don’t live with the pain.
And don’t try to muddle through stretching your hamstrings on your own.
We offer a structured flexibility program with built-in accountability for you–called Flexible Back. This stretching, flexibility, and mobility program is a value-packed online course for lower back pain relief.
You can expect:
- 3 weeks of morning and evening stretching routines
- Better posture
- Relief from lower back pain
- Knowledge to help own your pain!
This program enables you to build long-lasting relief for muscles that cause lower back pain–including your hamstrings!
One of the exercises proven to get the most hamstring muscle activation is the Nordic Hamstring Curl.
To build hamstrings fast, I recommend adding some of these best hamstring exercises into your leg day, balancing these out with quad exercises.
The best test to see if your hamstrings are weak is to bend over and touch your toes. If you can’t touch your toes with your fingers, your hamstrings need a makeover!
You can fix weak hamstrings by stretching and strengthening them. Check out the best hamstring stretches and best hamstring exercises in this article.
Walking strengthens your hamstrings because hamstrings are one of the primary muscles used to help you walk.
Hamstring training can be hard and hurt like heck–but it’s worth it for overall leg strength and aesthetics.
Some of the best hamstring exercises in this article can easily be completed at home, such as Nordic Hamstring Curls, Bulgarian Split Squats, and Kettlebell Swings!
Sources:
[1] van den Tillaar R, Solheim JAB, Bencke J. COMPARISON OF HAMSTRING MUSCLE ACTIVATION DURING HIGH-SPEED RUNNING AND VARIOUS HAMSTRING STRENGTHENING EXERCISES. Int J Sports Phys Ther. 2017 Oct;12(5):718-727. PMID: 29181249; PMCID: PMC5685404.
[2] https://www.jospt.org/doi/abs/10.2519/jospt.1994.20.3.154
[3] McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; Reed, Jacob P.; Weiss, Lawrence W.. Muscle Activation During Various Hamstring Exercises. Journal of Strength and Conditioning Research 28(6):p 1573-1580, June 2014. | DOI: 10.1519/JSC.0000000000000302
]]>Ashiatsu massage is also known as barefoot massage, an awesomely unique massage technique that fuses ancient Eastern medicine and modern Western practice. If you’re looking to try something different when it comes to deep tissue massage, Ashiatsu may be just what you’re looking for!
On this page, we’ll explore what Ashiatsu massage is along with the multiple benefits it can provide.
Simply put, Ashiatsu massage is a therapeutic massage technique where the practitioner uses their bodyweight and feet to apply pressure to your body. This barefoot bodywork has roots stemming from Buddhist monks and emerged in various parts of Asia - starting in China and later on in other countries such as Japan and Thailand.
Today, as the benefits of massage therapy have gained widespread recognition, the styles of Ashiatsu have evolved and grown in popularity around the world - from the Philippines to Hawaii and India to name a few. Now, this type of massage can be found in most massage locations.
The use of feet to apply deep, broad strokes to your muscles is what sets this type of massage apart from other styles. The deep penetration and use of pressure are what make it awesome for relieving tension, improving circulation, and promoting overall relaxation.
Just like other types of massage, the main reason behind relaxation and pain relief is due to the manipulation of your body’s soft tissues (muscles, ligaments, tendons, etc.)
In Japanese, Ashi means foot and atsu means pressure - which translates to foot pressure. So, if you have a dislike for close contact with others’ feet, this massage style is not for you!
As the therapist uses their feet, they can apply deeper pressure using their bodyweight and also use longer strokes to release any muscle knots. Most people may think the practitioner just walks on your back but it’s more of a gliding motion.
Getting a massage in this style will indeed involve the practitioner being on your back and using bars for support and balance. As they proceed to use the soles of their feet, they are able to help you achieve relaxation while applying the deep pressure your body needs!
The main difference aside from using their feet is that Ashiatsu often uses a lower and wider massage table and of course, the bars over the table for the therapist - some of this equipment may vary depending on the location.
Just like most professional spas, they may ask some questions to get a brief health history to make sure that there are no contraindications to you receiving a session.
If you have stress, muscle tension, or knots - Ashiatsu can very well be worth your time and money. Some of the benefits for this type of massage include:
The pressures applied in Ashiatsu massage can vary from (Swedish) traditional or deep tissue so if you are used to stronger pressure, this can be an option for you.
There are several occasions during which Ashiatsu massage may not be for you. Some of these conditions include:
As reported by a study published in Pain Medicine, massage therapy (in general) is now being integrated into acute care hospital settings and can potentially provide the following benefits:
So even if you might be unable to find Ashiatsu massage in your area, evidence shows that getting any good massage is worth it!
What does Ashiatsu massage do?
Ashiatsu massage also known as barefoot massage helps the body achieve several things such as deep muscle relaxation and (like most other types of massage) improved circulation. The use of a therapist’s bodyweight in combination with gravity will allow them to reach deeper tissues with less discomfort for the client - other practitioners often have to use their hands, elbows, or thumbs to reach certain pressure levels and with different effects.
Is Ashiatsu better than deep tissue?
Some may argue that Ashiatsu massage is better than deep tissue massage because it can provide stronger pressure (through the use of body weight on the feet) and deeper, longer strokes. Additionally, as mentioned earlier, the broader surface area of the sole of the foot can provide better outcomes in comparison to the hands, fingers, or elbows that other techniques use.
What is the difference between shiatsu and Ashiatsu massage?
The main difference between these two techniques is how the therapeutic massage is given. Shiatsu applies pressure via thumbs, fingers, palms, and possibly elbows or knees. Ashiatsu, on the other hand, uses feet to provide deep tissue massage - as the therapist utilizes overhead bars for control and balance.
Shiatsu massage may also use different pressure levels and may focus on the body’s meridians or energy pathways. Ashiatsu massage appears to have a main focus on delivering deep pressure and aims to release tension and knots in deep muscle tissue.
What do you wear to an Ashiatsu massage?
You can wear light clothing to your massage but will likely have to undress so the therapist can appropriately drape (cover) you as needed. There are specific draping methods that provide the needed body exposure so the therapist can reach certain areas as they go through your session - a half-drape may be used (half of your body being out in the open).
Ashiatsu massage is a unique therapy that appears to benefit those with aches and pains, especially back pain! Your back muscles can run deep and have such a large surface area - this along with the fact that it can harbor stress and tension are reasons enough to give Ashiatsu a shot if you haven’t already!
If you are unfortunate and have no immediate access to a good massage spa, you can always use the QL Claw to release the tension in the deep muscles of the back. It’s the ultimate personal massage tool and you won’t have to go to a spa to reap the benefits of it - Release those muscles and relieve your pain ASAP… check it out!
Sources:
[1] Mace, M. Barefoot masters Ashiatsu bar advanced home study. 2008. https://Thebarefoormasters.com
[2] Crawford, C., Boyd, C., Paat, C., Price, A., Xanakis, L., Yang, E., Zhang, W. The impact of massage therapy on function in pain populations - a systematic review and meta-analysis of randomized controlled trials: part I, patients experiencing pain in the general population. Pain Medicine, 2016.
]]>If you’ve done RDLs before then you know stress it places on your lower back. Deadlifts are such an elite exercise but Is it worth the risk? In this blog, we’ll give you the tools to prevent lower back injury from RDLs while keeping the exercise in your training routine.
Right off the bat, there are some things you can do to help prevent low back pain from RDLs. The first thing is not trying to be a hero and maxing out. Poor form is one of the most common reasons people experience lower back pain from RDLs.
Not engaging your core or activating your glutes can result in back pain when doing RDLs or B-Stance RDLs. You should feel like you're pulling back and away from the bar instead of just straight up. That being said you should make sure the bar is as close to your shins as possible to take the most pressure off your lower back.
Going in cold and rushing the exercise is another common way people injure their lower backs from rdls. Lifting the weight off the ground in a jerking-type motion is never going to do your lower back any favors. Especially without any warm-up or stretching, this is a recipe for disaster. Fast twitch movement limits how quickly your stabilization muscles (erector spinae) can activate, forcing the burden on the lumbar spine. Lower back pain from deadlifts and lower back pain from squats also have the same effect.
This can potentially lead to muscle imbalances, strains, sprains, disc problems, or other serious injuries.
When completed properly the RDL can be a great exercise for strengthening the lower back along with the glutes and hamstrings.
Although the hamstrings and glutes are the main targets of RDLs, the muscles of the lower back are also important for maintaining the stability of the spine during the exercise.
As you keep your back straight and lean forward at the hips, this stability supports the load which helps in maintaining appropriate spinal alignment. To do the exercise effectively, the lower back muscles must collaborate with the hamstrings and glutes, working the entire posterior chain.
Whether it be the RDL exercise or not, if you're experiencing any lower back pain from lifting, it is critical to tackle it before getting back into your routine. Distinguishing the difference between pain and soreness is important in understanding what you're dealing with. Lower back pain tends to ache and cause sharp pain, especially when bending over, lifting, twisting, or making an awkward/sudden movement.
Pain has the potential to become chronic if ignored. Soreness on the other hand can be tracked by how tender the muscle is to touch and normally goes away in one to three days.
Pain from RDLs frequently causes the muscles in the lower back to become stiff and tight, which can be irritating and painful.
The quadratus lumborum (QL) muscle is a thin, flat, quad-shaped muscle that wraps from the top of the hip to the lowest rib and also connects all along the lumbar vertebrae [1]. These connections give Quadratus Lumborum strong leverage in side bending the torso, and also in stabilization of the spine.
The QL acts as the deepest layer of defense to the spine, and when this muscle breaks down or becomes tight, it can cause a great deal of lower back pain, especially post-RDLs.
With an exercise such as the RDL, stress is placed on the QL muscle that is higher than other exercises which can affect its capacity to handle said load.
Below is a video on why the quadratus lumborum is so important and a tutorial of the the muscle being released effectively with the QL Claw tool.
Stretching and deep tissue massage are best-used hand in hand with RDLs to increase mobility and release chronic lower back pain.
In this video, we walk through a set of stretches that are intended to focus on the main muscles used in the RDL movement. This will help improve your flexibility and speed up your recovery between lifting sessions.
The QL Claw is the only massage tool designed specifically for Quadratus Lumborum muscle release and muscle-induced lower back pain for cases like this.
Other at-home remedies include warm or cold therapies as well as active recovery methods. But, to avoid aggravating any further problems, it's crucial to allow enough time for recovery in between lifting sessions. Over time your body and especially lower back will thank you.
Yes, it's normal to experience some lower back pain following RDLs, particularly from poor form, lifting too much weight, or if the muscles aren't properly warmed up.
RDLs is a full-body exercise that primarily targets the hamstrings, gluteus maximus, and erector spinae of the lower back.
Stiff-legged deadlifts and good mornings are popular substitutes for RDLs since they focus on the hamstrings, glutes, and lower back. A few less strenuous RDL alternatives include back extensions, hyperextensions, glute bridges, and hip thrusts.
After RDLs, lower back discomfort is common, especially if you're new to the exercise or have just upped the weight or intensity.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.]]>The Smith machine is a hotly debated topic in the workout world.
Some say it’s overpriced and under-performing.
Others find it an essential part of their daily workout routine.
Whether you’re obsessed with your gym’s Smith machine–or you steer clear of it–these Smith machine back workout exercises are worth checking out if you:
- Need a little extra support for your form
- Want some built-in stability
Today, we’ll explore the 5 best Smith machine back workout exercises that you can try out TODAY at your local gym.
Along the way, I’ll add in some resources for how to:
1) Support your back during back workouts.
2) Stay healthy and prevent low back pain.
We have a ton of resources, so be sure to check out the Resources section of this article before you bounce!
Similar to a barbell bent-over row, the Smith machine bent-over row is a great exercise to thicken your lats and traps–building a stronger back.
A word of caution, though. This exercise might be tricky if you have any back issues. Definitely speak with a personal trainer before adding in this Smith machine back workout exercise if this is you.
1) Set the bar on the Smith machine to mid-thigh level.
2) Add a slight bend to your knees while hinging your hips back. When you do this, bend your torso forward to a 45-degree angle. Maintain a neutral spine with your head up and chest puffed out.
3) Grab the bar with an overhand (pronated) grip–just wider than shoulder width. Unlock it from the Smith machine rack, and let the bar hang down in front of you with your arms extended.
4) Row the bar toward your stomach, keeping your elbows close to your body.
5) Squeeze your back muscles at the top of the motion, and pause briefly.
6) Slowly lower the weight back down to the starting position.
7) Repeat.
- Lats
- Traps
- Deltoids
This Smith machine back exercise is the same as the bent-over row–with a slight variation on the grip.
By grabbing the bar UNDERHAND instead of overhand–you place more emphasis on your biceps and lower back.
1) Set the bar on the Smith machine to mid-thigh level.
2) Bend your knees slightly while hinging your hips back and maintaining a neutral spine.
3) Grab the bar with an UNDERHAND (supinated) grip. Unlock it from the Smith machine rack, and let the bar hang down in front of you with your arms extended.
4) Row the bar toward your stomach, keeping your elbows close to your body.
5) Squeeze your back muscles at the top of the motion, and pause briefly.
6) Slowly lower the weight back down to the starting position.
7) Repeat.
- Lats
- Rhomboids
- Traps
- Deltoids
- Biceps
- Forearms
When you invert the row, a few things happen:
- You’re using your body weight instead of plates to build muscle
- You place LESS emphasis on your lower back, making this a great option for people with lower back issues.
1) Set the Smith machine bar so that when you grab it and extend your arms, your body isn’t on the floor. The lower you set the bar, the harder the move will be!
2) Lie on the floor underneath the bar.
3) Then, grab the bar with an overhand (pronated) grip, slightly wider than shoulder-width apart. When you do this, keep your arms straight. Your body will naturally lift off the floor.
4) Dig your heels into the floor, and keep your body straight.
5) Row your chest to the bar.
6) Squeeze your back muscles with this motion, and pause at the top.
7) Then, slowly return to the starting position, and repeat.
- Lats
- Rhomboids
- Deltoids
- Biceps
- Forearms
I like this Smith machine exercise because it uses the machine in a different, unique way.
Especially with a unilateral (one-sided) move, I find it helps to feel the extra support and stability from the Smith machine.
This Smith machine workout exercise will help sort out any muscle imbalances–as it focuses on just one side at a time.
1) Instead of facing the bar on the Smith machine, turn to the side, and line up your body, so your arm is just in the middle of the bar.
2) Just like a bent-over row, bend your knees slightly, and hinge back at your hips, keeping your back flat.
3) With the arm closer to the bar, grab the bar with an overhand (pronated) grip.
4) Row the barbell up to your waist. Keep your elbow close to your body.
5) Squeeze your shoulder blade at the top of this motion, and pause.
6) Then, slowly return to the starting position, and repeat.
- Lats
- Rhomboids
- Traps
- Deltoids
This Smith machine back workout exercise is a great option–especially if the weight you’re shrugging is getting extra heavy and dumbbells are a pain to lift.
1) Set the bar of the Smith machine to about mid-thigh level.
2) Grab the bar with an overhand (pronated) grip, keeping your grip shoulder-width apart.
3) Lift your shoulders up toward your ears–avoiding rounding them.
4) Then slowly lower back down, and repeat.
- Traps
Check out more about shrugs in detail by reading the article below:
“What are Shoulder Shrugs: Muscles Worked and Why You Should Build Them”
Picture a barbell station at a gym.
Now, add supports for that barbell along the way–and you have yourself a Smith machine.
The Smith machine is a metal frame with a barbell attached to it. Unlike a regular barbell station, this barbell isn’t moving anywhere–besides up and down the vertical sliding rack provided by the Smith machine. The sliding rack serves to assist with weightlifting exercises as it guides the up/down motion of the barbell.
It’s this fixed barbell on the sliding rack that causes all the ruckus.
Some people like the extra stability and support; others find it limiting and even disagree with how it can limit form.
And if the sliding rack didn’t add enough support–most Smith machines also have hooks or catches that run down the frame, allowing the user to hook the barbell easily into place at any point throughout the motion.
It’s almost like a built-in spotter. (But obviously, having a spotter is an even better option!)
We all know how it feels when you just can’t get that last rep in.
What’s worse is when you’re wielding a large amount of weight and feel out of control with it because of fatigued muscles.
The Smith machine lowers this risk. With the built-in hooks running up and down the sliding rack, you can catch the barbell easily at any point throughout the motion–meaning less risk of injury on that final rep.
If you’re anything like me, you hate asking for a spotter at the gym.
It’s just an extra step that can get in the way of the workout flow.
That’s why I find the Smith machine helpful in certain exercises when I know I want to push it. I use the hooks to catch the barbell on that last rep, and for me, that serves as the built-in spotter.
We all feel the need for some extra stability every once in a while.
The Smith machine adds an extra layer of stability throughout the motion of the exercise, making it ideal for beginners and experts alike.
While that fixed vertical motion is great for adding an extra layer of stability, it also has its limitations.
Because it is fixed in the vertical position, the Smith machine does not fully replicate natural movement patterns. For this, free weights are a better option.
Additionally, the more limited range of motion can produce less muscle activation as opposed to free-weight barbell motions.
Some people argue that the Smith machine can teach bad form to beginners due to the limited range of motion.
For all weightlifters, maintaining a neutral spine during popular exercises such as squats is SUPER important!
But…the Smith machine provides support while not actually teaching the lifter how to maintain a neutral spine or how to keep one.
The built-in stability could have a dark side as well.
Free-weight barbell movements will naturally engage your core and help you build stability for yourself.
Critics of the Smith machine argue that this natural stability cannot be built when just using this machine.
In my opinion, all good things are balanced.
Can the Smith machine play a role in your workout routine? Absolutely!
Should it be the only machine you use? Probably not.
When deciding on whether to use a Smith machine for your back workout routine, consider the support and stability you need at that moment, and use the Smith machine for what it’s meant to be–that extra layer of support during a workout move.
NOTE: for Smith machine back workouts that keep the Smith machine barbell stationary–such as the inverted row–none of these cons even apply!
Chances are–you’re reading this article because you want some extra support and stability during your back workout routine–particularly for what you’re working out…YOUR BACK.
Not to brag, but that’s kind of our wheelhouse.
We’d love to support you in any way we can. Here are a few resources I recommend to help you along your back workout journey.
“How To Deadlift Without Hurting Your Back”
“Low Back Strengthening - RDLs With The Lower Back In Mind”
“Squatting with Back Pain | How I Stay Pain Free and Lift Heavy”
If you want to work out your back, but lower back pain is getting in the way, try out our lower Back strengthening program: Back of Steel. It’s perfect for people who are experiencing:
- flare-ups
- spasms
- AND pain
…that is getting in the way of you working out your back–and other parts of your body.
This 15-minute a day, 3-week program includes:
- Exercises with sets, tempos, and reps for serious resilience
- Exclusive written and video content
- A bank of the best lower back strengthening movements
- Exclusive principles and tips for training with the lower back in mind
Check it out in our online store HERE.
Not exaggerating.
The QL Claw is a massage device that has changed the lives of tons of people like you–who went from:
- consistent lower back pain
- TO pain-free
…as a result of using this lower back massage device.
Check out the details below!
You can work out your back with a Smith machine! Follow the Smith machine back workouts in this article for the best ones!
To do this Smith machine back workout, row the bar on the Smith machine to your chest while hinging back your hips and keeping a neutral spine. Check out detailed instructions earlier in this article!
You can totally build muscle with a Smith machine. It adds extra support and stability to help you focus on form and minimize potential injury. It DOES, however, limit your range of motion, which means less muscle activation than a free-weight barbell exercise.
Smith machines provide a great workout–especially for your back, which is why we are talking about Smith machine back workouts today!
The typical Smith machine barbell weight is 15 points, but the weight of the barbell on each Smith machine varies based on each machine.
Then, of course, you can add as many plates as you want to each side.
Most Smith machine bars are less than 45 pounds–averaging at 15 pounds.
Sources:
Do you have lower back pain that might be caused by your sacroiliac (SI) joint? The sacroiliac joint (SIJ) is the cause of approximately 15-30% of all lower back pain cases. Even more eye-opening is that about 70-85% of the (western) population will experience low back pain in their lifetime! [1] While there are many factors taken into consideration when diagnosing SI dysfunction, there are some ways you can determine if you also have fallen victim to it.
Hopefully, the discomfort hasn’t been significant or chronic enough to drive you here - it can be challenging to diagnose since some symptoms overlap with other hip and back conditions. So let’s not overlook the importance of seeing your primary care physician for proper testing and diagnosis. But with that said, let’s explore 3 tests to tell you if your back pain is caused by SI!
The purpose of this test is to recreate any pain that exists in the SI area, lumbar spine, or hip.
FABER stands for:
Flexion
Abduction
External Rotation
The FABER test is also known as Patrick’s test or figure-four test. This is when you lie flat and the examiner brings your hip joint (on the side of your SIJ pain) into the FABER position - one leg is bent at the knee and flat on the table, while the other leg is crossed so the ankle rests on the opposite knee.
See the following short video for a visual:
Your examiner typically presses down gently on the crossed knee while helping to stabilize the opposite hip. If you experience pain (or less range of motion afterward) in your SI joint or hip area, this could mean dysfunction or a related condition!
A thigh thrust is exactly what it sounds like. You lie flat while the affected side’s hip joint and knee are flexed to a 90-degree angle. Your examiner will apply pressure from the front and back - if you feel pain when force is applied, your test is positive.
The sacroiliac joint connects the sacrum (the triangular bone at the bottom of your spine) to the ilium (the large pelvic bone). As noted by a study published in the Journal of Pain Research, "It acts as a shock absorber by dissipating the vertical forces of the spine and transmits these forces to the hips and lower extremities.” [1]
Pain has been described by patients as sciatica-like, recurrent, and triggered by bending or twisting motions. The study goes on to explain that the root of SIJ pain can be traumatic or atraumatic. Examples of these include the following:
Traumatic:
Atraumatic:
Some Risk Factors for SIJ Stress
There are other tests and procedures that can be done to diagnose SIJ pain, some of them include:
Often times, imaging is not performed unless the pain has been present for more than 6 weeks. Even then, evaluation and diagnosis typically involve an extensive physical exam, health history, and tests such as those noted above. SI dysfunction can be hard to diagnose because of the overlap with other conditions that also present as lower back or hip pain. Additionally, having a false positive result on a test is also a possibility.
Some examples of treatment for SI dysfunction include:
What is the one finger test for sacroiliac pain?
The one finger test (AKA the Fortin finger test) is when the patient points with one finger to the location of their pain in the sacroiliac joint region. After a short period (5-10 minutes), they are asked again to point to where the pain is. A positive test result is if the patient points twice to the same area and if it is within close proximity (within 1 centimeter) to the posterior superior iliac spine.
What is the best way to diagnose SI joint dysfunction?
After some exploration of the topic, there is not one simple diagnostic test for SI joint dysfunction. There are many related conditions and adjacent parts around the SI joint that can mirror SI dysfunction. For a successful diagnosis, your practitioner will likely use a combination of multiple tests/maneuvers and imaging if necessary.
The study mentioned in this page reports, “While no single physical exams maneuver is diagnostic, a combination of specific findings and provocative tests can be essential in determining SIJ disorders… Typically, SIJ pain is diagnosed when at least three out of the five provocative maneuvers are positive.” [1]
What is a physical exam for sacroiliitis?
Some examples of a physical exam for sacroiliitis are those listed above on this page. 3 tests to tell if your back pain is caused by SI: FABER test, thigh thrust, and Gaenslen test.
What can be mistaken for SI joint dysfunction?
This is where diagnosis requires accuracy because other conditions can also present as lower back or hip pain. Some examples include:
I hope you were able to learn some awesome info about these 3 tests to tell if your back pain is caused by SI. After all, you can’t have success in treating your pain unless you have an accurate diagnosis… your chances for improvement may rely on the expertise of a healthcare professional.
As you move toward a pain-free way of life, the more you know, the more empowered you can be to make the best choices for yourself. By using a multidisciplinary approach and equipping yourself with a treatment plan that is unique to you, a better quality of life is just around the corner!
Sources:
[1] Buchanan, P., Vodapally, S., Lee, D., Hagedorn, J., Bovinet, C., Strand, N., Sayed, D., Deer, T. Successful diagnosis of sacroiliac joint dysfunction. Journal of Pain Research, 2021.
]]>If anyone’s ever told you that you can’t stretch your Psoas, they’re flat-out wrong.
A good Psoas stretch happens when you can reeeaaally lengthen your Psoas–counteracting all the tightness that happens from sitting too long.
We’ve all had to sit for hours on end before–whether in the classroom or at the office–and unfortunately, this can lead to a very angry Psoas muscle.
In this article, I’ll cover the best 6 Psoas stretches to shut down your back pain. And the great news is: You can start this Psoas stretch routine TODAY and start feeling results ASAP.
1) First things first: If you’re wondering HOW you know that you need a Psoas stretch, scroll down further for all the details. I cover the typical symptoms you’ll experience when you need a Psoas stretch.
2) Also, it’s super important to say that BEFORE you get in a good Psoas stretch, it’s gonna be critical for you to massage your Psoas muscle. First massage; then stretch!
So, if you need details on Psoas massage–how to, devices, and tools–scroll down a little later in this article, and you’ll see the BEST Psoas massage that I recommend!
Now, let’s get into all the details about Psoas stretch!
Your Psoas is a hip flexor muscle–located in the front of your body. But when it gets ticked off, it likes to wage war on your lower back–especially after you’ve been sitting too long–which, who doesn't these days?!
So, if you’re moaning and groaning every time you stand up from the couch–try these 6 Psoas stretches for quick pain relief!
1) Elevate your right foot by placing it on a stool, chair, or sofa–think knee-to-hip high.
(Higher is harder–so base it on how deep of a Psoas stretch you need.)
2) Now, lean forward, pressing your torso into your right knee and elongating the back leg.
(It’s the elongation of this back leg that’ll really stretch out and lengthen your Psoas!)
3) Engage your glute to help your hip flexors relax.
4) Floss or pulse forward and backward to get that really good Psoas stretch!
5) Repeat on the other side.
Level up: From this position, using the arm on the same side as your back leg, grab behind your neck–with your elbow pointing up in the air.
As you do this, grab your knee with your opposite arm, and rotate your body, so it is slightly turned toward the side of the straight leg.
1) On a yoga mat, go into a half-kneeling position.
2) Your left knee should be on the ground directly in line with your hip.
3) The right knee should be in front of you, forming a 90-degree angle with your right foot, which should be flat on the floor.
4) Using your glutes, rock your body forward slightly at the hips.
5) Hold for 30 seconds.
6) Then, return to the starting position.
7) Repeat on the other side.
1) On a yoga mat, go into a low lunge position.
2) With both hands on the floor, bring your right knee forward–up near your shoulder, placing your right foot flat on the floor.
3) Your left leg should be stretched behind you–with your left knee touching the floor.
4) Lift your right arm up toward the ceiling. As you do this, your chest will open.
5) Hold for 20 seconds.
4) Then, return to the starting position.
5) Repeat on the other side.
1) Lay on your back on a yoga mat.
2) Place both of your feet flat on the floor–with both knees bent.
3) Drive your hips up to the ceiling, using your glutes to propel this motion.
4) Then, slowly lower the hips back down to the starting position, and repeat.
1) Find a stable surface, such as a table or bench, and lie down on your back.
2) Then, bring the outer leg over the edge of the table, letting it hang over the edge.
3) You’ll feel gravity provide you with a good Psoas stretch!
1) Kneel down on a yoga mat, allowing your buttocks to rest on your heels.
2) Now, place both hands on your hips.
3) Using your glutes, raise your buttocks off your feet to bring your hips just above your knees–still in a kneeling position.
4) Now, arch your back.
5) Then, reach both hands behind you to hold your feet.
6) Hold for 30 seconds.
7) Return to the starting position, and repeat.
Ever feel tension in your body for no apparent reason?
Sometimes, our bodies hold onto emotion–especially from traumatic events. And the Psoas is one of the muscles that really likes to hang on to that tension!
This is because it actually helps you get into fetal position–which is a naturally protective position for us when we’re under threat.
In this way, when you use massage tools and devices for Psoas release and follow it up with a good Psoas stretch, you’re actually releasing tension from trauma–not only caring for your body but also your emotions!
Crazy, right?
To learn more about the Psoas’s connection to trauma and emotion, check out this article, where we spell it all out:
“Psoas Release Guide For Pain & Trauma Relief”
Wondering how to continue all that good Psoas stretching into the night? Try out these positions for a perfect Psoas stretch while sleeping.
1) Knee towards your chest
2) Fetal position
We cover all the details about these Psoas stretch positions in our article:
“How to Stretch Psoas While Sleeping”
As I mentioned above, before stretching a tight, angry Psoas, I recommend calming it down with a massage first for ultimate Psoas release. Stretching an angry muscle doesn’t usually lead to the best results.
You can go to your local masseuse and explain to them that you think your Psoas has been acting up!
You can also get an at-home massage device and bring the massage to you any time you need it!
For this, I recommend one single tool: the QL Claw.
The QL Claw is an at-home back massage device that’s designed to hit all 5 muscles that tend to clobber your lower back with their anger issues. And naturally, the Psoas is one of these muscles.
I like the QL Claw because, with one design, it can hit muscles located in your back AND your front! For Psoas release, you actually need to lie down on The Claw on your stomach because you can best hit your Psoas from the front.
Another cool detail about The Claw is that it has two unique sides:
1) The smaller end: The Trigger
2) The larger end: The Ramp
Both sides work to massage different muscles, and today, we’re going to use the RAMP to massage your Psoas.
Here’s how to do a Psoas massage using the QL Claw:
1) First, let’s find your Psoas. If you make a line from your belly button to your bony hip bone on either side, your Psoas muscle can be found right in the middle.
2) Place The Claw on the ground, and lie down on it–stomach-first. The Claw should be right on the waistline.
3) Lean your body toward the ramp end of The Claw–finding your Psoas. You’ll feel it as a tender place right between your belly button and bony hip bone.
4) On the working side, place your toes on the ground. Use them to lift your leg off the ground, and rock it to the right and left in order to get a good Psoas massage.
5) As you massage, breathe deeply and slowly–pushing The Claw out on the inhale and sinking into The Claw on the exhale.
6) Massage your Psoas on each side for 2 minutes, 3 times a day, and for 3 days.
After three days, your Psoas should be lengthened and happy–ready for those Psoas stretches we talked about earlier!
Want video instructions to help your Psoas massage? Check out the video below:
“Psoas Release”
1) Place your thumbs on your belly button.
2) Then, reach your pinkies down to your hip bone.
The line from your thumb to your pinky covers the location of your Psoas!
Your Psoas muscle is the guy at the party who jumps around between friend groups and wants everyone to get along. That’s because your Psoas literally connects your upper body and lower body.
The Psoas is a hip flexor muscle that connects from your lower back bones down to your upper thigh bone.
Chances are–you're here because somewhere along the way, you got skeptical of your Psoas.
Maybe you heard this from a massage therapist or a chiropractor or doctor. Maybe you did some research on your own.
But either way–let’s get clear on how you can KNOW that your Psoas needs a good stretch.
Ever hear someone get up from sitting on a couch or chair and groooaaan??! Has that person been you? If so, a Psoas stretch might be just the thing you need.
Here’s why:
Because we tend to sit for…well…most of our lives, the Psoas ends up getting the short end of the stick. Quite literally.
Your Psoas gets shorter as a result of being bent in a sitting position. Imagine keeping your arm bent at a 90-degree angle throughout the entire day. Obviously, your bicep would feel super sore by the end of the day.
The Psoas is a little less obvious, but the same concept applies.
Most people feel Psoas pain not actually when they sit but more so when they stand up right after sitting.
It’s like trying to straighten out a bent, frozen bungee cord.
Obviously, that wouldn’t go well. And that’s exactly how your psoas feels when you suddenly straight and lengthen it after sitting for hours on end.
It’s our mission to make the BEST back pain resources on the planet.
A tall order, we know–but we work hard to make that happen.
If you found this article helpful, and you want to learn more about Psoas stretch, massage, and strengthening–check out the resources below:
“The Key To Low Back Pain Is Often Releasing The Psoas Muscle”
“What Does Psoas Release Feel Like? (part 1)”
“What Does Psoas Release Feel Like? (Part 2)”
“Can Hip Flexors Cause Back Pain? HECK YES: Here’s Why!”
“Psoas Release Guide For Pain & Trauma Relief”
To release the Psoas muscle, you’ll need to start with a Psoas massage. I recommend purchasing an at-home massage tool for Psoas release, such as the QL Claw.
If you’re sitting for long periods of time and then stand up to feel that little ache in your lower back–chances are, your Psoas is shortened, tight, and angry.
One of the best Psoas stretches is the standing Psoas stretch–the first one I talk about in this article.
To find your Psoas, feel for a tender area between your belly button and hip bone.
Yes! Walking is a great solution for a tight Psoas because it helps keep your Psoas loose and stretched.
Use the QL Claw for a Psoas release for 2 minutes a side, 3 times a day, 3 days.
For a good Psoas stretch when sleeping, I recommend pulling one knee to your chest–or the fetal position. Both of these will help relax your Psoas.
In this article, we'll look at 12 effective hack squat alternatives and variations that will challenge and sculpt your lower body, regardless of your gym setup.
The leg press is the first popular hack squat alternative, working primarily on the quadriceps and glutes while reducing stress on the lower back. The leg press is safer for people with lower back pain or those looking to isolate either their quadriceps or glutes. The leg press allows them to get full range of motion while reducing spinal loading.
The ability to change foot stance provides adaptability to target different parts of the quadriceps and glutes while also allowing for gradual overload of weight. The leg press is a good option for those wishing to increase leg strength and growth without the use of a hack squat machine.
The barbell squat is a staple lower body lift in the gym world. Some experts describe it as the most beneficial leg workout out there while others don't agree with the negative impacts it can have on your lower back. Love it or hate it the barbell squat works the quadriceps, hamstrings, glutes, and core muscles.
Similar to the hack squat, the barbell squat activates many complimentary muscle groups, making it an ideal choice for lower body growth. If you are hesitant about lower back pain after squats, the front squat is a great alternative. You may have to decrease the weight a little bit, but front squats place a stronger emphasis on the quadriceps and core muscles, making it an excellent option.
The goblet squat is a straightforward hack squat alternative, making it great for anybody looking for a lower-body workout that doesn't require much equipment. The goblet squat, which involves holding a kettlebell or dumbbell close to the chest, enables a comfortable squatting motion that works for both beginners and experienced lifters. The simplicity of the goblet squat also makes it a smart choice for high-repetition sets, as it provides a tough but doable technique to improve endurance with low risk of injury.
Wall sits are one of my personal favorite at-home hack squat alternatives that target the quadriceps while offering a low-impact, joint-friendly workout. Wall sits, which include sitting against a wall with your knees bent at a 90-degree angle, successfully activate the quadriceps muscles in an isometric contraction, allowing you to increase strength and endurance without the need of any equipment. Wall sits are especially good for anyone trying to strengthen the muscles surrounding the knee joint as the exercise improves stability and promotes healthy knee function.
Lunges are an incredibly versatile lower body movement and effective hack squat alternative that provides numerous benefits for lower body strength and stability. Lunges feature dynamic movement, which helps to improve hip flexibility and range of motion. The movement of the lunge increases not only muscle flexibility but also replicates functional patterns that we see a lot in athletic performance and everyday life.
Another benefit of the lunge is it can be completed in a wide variety of ways. Barbell, dumbbell, sandbag, holding a medicine ball, you name it. As long as your form doesn’t suffer and it’s comfortable, whatever you have available should do the job. Lunges mainly target the quads and glutes (gluteus maximus) promoting the development of a powerful and well-defined posterior chain. This not only improves aesthetics but also adds to better performance in exercises like running and jumping.
Split squats, sometimes called Bulgarian split squats, are an effective hack squat alternative that improves unilateral leg strength and stability.
By isolating each leg, the split squat encourages slower motions, which are great for developing strength and endurance. This exercise is especially useful for athletes since it mimics unilateral actions found in sports.
The split squat is typically an exercise you have full reign to max out on. Being a slower, low-risk movement, progressively overload allows long-term strength improvement.
Another alternative that resembles a similar movement to the hack squat is the sissy squat. Sissy squats can help promote quad strength, mobility in your hip flexors, and overall lower body flexibility without the need for specialist equipment. While there is equipment intended for sissy squats, they are not a necessity, in fact doing the exercise without a machine will help in many facets. The greater range of motion without a machine will result in a deeper stretch, creating a more mobile and resilient muscle over time. Not relying on a machine also utilizes core muscles to keep balance and stability throughout the activity.
A popular variation of the hack squat is the reverse hack squat. This is done using the same machine, just turned around with your back facing away from the hack squat machine. Because of the reverse hack squat machine setup, the exercise is primarily intended to target your glutes and hamstrings. However, if you narrow your foot stance and keep your depth to a minimum, it can be a great quadricep exercise too.
The reverse hack squat is not a beginner exercise, and if performed, should be done with a specific purpose. There are plenty of great reverse hack squat alternatives out there, and risking a lower back injury just isn’t worth it if you’re just starting out.
The hack squat smith machine is a variation of the hack squat that uses a smith machine rather than a standard hack squat machine. In this variation, the barbell sits behind the body, and the movement closely resembles a hack squat. The hack squat smith machine is perfect for people who don't have access to a Hack Squat machine or prefer the slower and controlled movement the hack squat smith machine has to offer.
The landmine hack squat is a variation that involves inserting a barbell inside a landmine attachment. One end of the barbell is fixed to the ground, while the other is used for movement and adding weight.
The landmine hack squat can be done using different grips and barbell placements to target various muscle groups. Squating the barbell with the weight on one side of your neck, for example, can be effective in completing the landmine hack squat. On the other hand, some find it more comfortable to hold the barbell facing forward, comparable to a front hack squat.
The linear hack squat is a machine variation that is very similar to the standard hack squat. The only difference is where your body holds the weight. As opposed to on your shoulders with your traditional hack squat, the linear hack squat requires you to bear the weight on your butt and lower back.
To perform the linear hack squat you need a linear bearing system or a guided arrangement. This version successfully targets the quadriceps and glutes just like the original hack squat while creating a safer and more regulated setting for adding more weight.
The final variation of the hack squat is the dumbbell hack squat. Essentially the exercise is just a regular squat while holding dumbbells. To attack the quad muscles more, elevate your heels an inch or two by placing a plate or something sturdy underneath. That little change in the angle of the squat will have your quads burning like never before. The dumbbell hack squat is great because of how accessible and beneficial it can be.
No, there are plenty of variations of the hack squat out there. If your gym does not have a standard hack squat machine, the exercise can still be done effectively with dumbbells, a barbell, or a smith machine.
If you have access to specific machines, the leg press and linear hack squat are about the closest hack squat alternatives. The standard barbell and goblet squat are also great alternatives, and if you don’t have access to a gym or equipment, wall sits, lunges, and sissy squats are all great at-home exercise replacements.
If done incorrectly hack squats can cause lower back pain. To prevent this, start with a lighter weight and make sure your form is correct before you decide to go all out.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.]]>No one can deny the benefits of a good exercise program. While fitness routines can vary greatly, the important thing is that you’re getting your body moving! According to the World Health Organization (WHO), adults should do at least 150-300 min of moderate-intensity aerobic physical activity OR 75-150 min of vigorous-intensity aerobic physical activity during the week! [1]
Despite the publication of these guidelines, you may be wondering - but how do I start? Well… we will be exploring the answer to that question here. Easing into an exercise program is more than just about going slow - from program adherence to preventing injury, the benefits of your easing into it are aplenty… so keep reading!
Starting slowly with any fitness routine allows your body to adapt to increased physical activity and reduce the risk of injury. Whether this means a gradual increase in intensity or duration, you may risk straining your muscles if you overdo it.
A main factor in easing into it is making sure you do 2 things:
Program adherence is what will help you achieve your fitness goals. After all, what’s the point of starting something that you’ll likely lose interest in or stop doing entirely? Easing into an exercise program is crucial to your long-term success as it will prevent burnout and allow you to have realistic expectations in reaching your fitness goals.
Exercise is meant to improve your health and well-being, therefore sticking to your chosen program is where you’ll see the benefits.
According to a study published in the International Journal of Environmental Research and Public Health, some of the reasons behind dropping a fitness program (even with the use of tech gadgets such as wearables and apps) include:
According to the study mentioned in the previous section, some things worth trying as you ease into a fitness routine may include:
Why should you ease into exercise?
The are many answers to this question, but the most important one to consider is that easing into an exercise will help your body adapt and prevent injury. Easing into an exercise program will also have other benefits such as long-term adherence and overall enjoyment!
Why is it important to ease an exercise program?
Again, the reasons are many but the most crucial reason is injury prevention.
To expand on this topic of injury prevention - don’t forget about rest and recovery. During rest periods, muscle growth and repair occur through a process called muscle protein synthesis. Resting after activity (especially strength training) allows your body to repair the micro-damage to muscle fibers. Also, quality nutrition and getting enough sleep promote recovery.
And don’t forget about stretching and including an adequate warm-up!
As far as stretching and flexibility go, you’ll want to optimize your range of motion when possible. Here at Back Muscle Solutions, we have a great resource called the Lower Back Flexibility Program - where you will receive a quick, potent flexibility routine that can improve your flexibility literally overnight. Don’t overestimate the potential of a flexible back and how having one can also help prevent injury!
Why is it important to start slowly with any fitness program?
Aside from the last 2 FAQ mentioned, I’d like to add the sometimes forgotten reason: having realistic expectations. Any progress or meeting of goals here involves consistency. Jumping into any fitness program too fast and furious can result in muscle strain or burnout. Set yourself up for success whenever starting something new!
Why is it important to have a workout program?
Ah, this one is more my jam. As a busy mom and nurse, I’ve seen both personally and in others the multiple benefits a workout program can provide. No matter what age or what conditions you may have, the benefits of keeping your body moving are profound.
But don’t take my word for it, multiple studies have shown that having a workout program or incorporating daily movement can:
Doing a workout program that fits your specific needs and preferences can help you boost your energy, promote better balance (and hopefully posture), and even increase your life expectancy!
While everyone is unique in life circumstances, starting an exercise program is no small feat, and easing into it has awesome benefits. Ultimately, we all want to reach our fitness goals - taking the time to self-educate and apply a great exercise program can help us adapt to any necessary changes.
Wherever you are in your fitness journey, remember to listen to your body and hone in on the skill of reassessing your progress. Plan it out, ease into it, and stay motivated!
Source:
[1] Collado-Mateo, D., Lavin-Perez, A., Penacoba, C., Coso, J., Leyton-Roman, M., Luque-Casado, A., Gasque, P., Fernandez-del-Olmo, M., Amado-Alonso, D. Key factors associated with adherence to physical exercise in patients with chronic diseases and older adults: an umbrella review. International Journal of Environmental Research and Public Health, 2021.
]]>If sciatica is causing you:
- Pain
- Numbness
- Or a tingling, shooting sensation
…on the outside or back of your leg–chances are, you probably need a solution AND FAST. It’s hard when physical pain stops you from functioning in your daily life. Slowing down enough to care for your body can be difficult.
But can you spare 8 minutes?
If so, read on–and I’ll show you how to get sciatica relief in 8 minutes–or less!
At the end of this article, I’ll go in-depth about each of these topics, but for now, let’s start with some basic definitions:
Sciatic Nerve: A nerve that runs from your upper glutes all the way down your leg and sends signals throughout your lower back, glutes, and legs.
Sciatica: A general term for pain you feel running down your sciatic nerve. One cause of sciatica is Piriformis syndrome.
Piriformis Syndrome: When your Piriformis muscle (a deep glute muscle) tightens up, pinching your sciatic nerve and causing sciatica.
Today, we’ll focus on Piriformis Syndrome because it’s always best to start with the muscle–meaning if you can test to see if your muscle is the root cause of your issue, it can save you time and money!
Okay, now for the good stuff. Here are 4 ways you can experience fast relief from Piriformis Syndrome and sciatic nerve pain.
Approximate Time: 60 seconds
Sometimes, muscles benefit from topical chemical relaxers, which could help them take a chill pill and relax.
For example, you could try our CBD Arnica Topical Cream–an all-natural alternative to taking Tylenol or Advil for muscle relief.
This one’s a quick solution: it takes under 60 seconds to use this stuff, but…
…Here’s the caveat: Since the Piriformis is such a deep muscle, topical chemical relaxers might not have the reach you need to experience sciatic relief in 8 minutes or less.
Approximate Time: 6 minutes or less
When your muscles are angry, the first step to help them out is always massage. Think about it: How can you stretch or strengthen muscle if it’s in an agitated state?
The best 3 types of massage for Piriformis syndrome?
One way to get this type of massage is by going to your masseuse and specifically requesting them to focus on your Piriformis muscle.
Buuut…a professional massage definitely doesn’t take 8 minutes or less. In fact, if you need sciatica relief in 8 minutes, a professional massage would have to be a no-go.
So, why did I list massage here anyway?
That’s because I recommend purchasing an at-home massage device that can target your Piriformis muscle quickly–in this case, 6 minutes or less.
The best at-home massage tool on the market–designed literally with the purpose of hitting your Piriformis–is the QL Claw.
Why is it so good, you ask?
- It’s light, yet sturdy.
- It’s stable and doesn’t move around.
- It’s purposefully designed to hit trigger points from all 5 muscles that tend to defer pain to the lower back, including your Piriformis.
If you’ve wrestled with using a golf ball to massage your Piriformis, you know how frustrating it can be when the golf ball rolls around. You also risk re-injuring the muscle if the golf ball rolls too quickly on or off the muscle.
All you have to do with the QL Claw is lie down on it. And when it comes to Piriformis release–-in less than 6 minutes per day, you’ll experience quick relief.
Before learning how to massage the Piriformis, let’s get familiar with The Claw:
The BIG end of The Claw is called the RAMP.
The SMALL end of The Claw is called the TRIGGER.
Let’s dive in.
1) Lie down on a yoga mat on your back.
2) Place the RAMP side of The Claw under your tailbone.
3) When you do this, the TRIGGER end of The Claw should naturally hit the top of your femur/side of your hip.
4) Place both feet flat on the floor with both knees bent up to the ceiling.
5) Now, allow the working leg to fall naturally out to the side, keeping your knee slightly bent. When you do this, you’re gonna feel it in your Piriformis, so get ready for a little pain.
6) With your non-working leg, use your foot to rock your body back and forth vertically–from your head to toes. This will really get your Piriformis a good massage.
7) Massage for 60-90 seconds on each side.
And just like that–you’ve massaged your Piriformis in 6 minutes!
Additional Pressure 1:
- Cross the working leg over the opposite knee–making a figure 4.
- Rock your body, so it tilts into and away from the trigger.
Additional Pressure 2:
- Use Additional Pressure 1 as your starting point.
- Then, use your elbows to lift up your upper body.
- Any extra weight that your upper back was taking will now shift completely to the Piriformis for an extra intense Piriformis massage.
For video instructions on how to use the QL for sciatica relief in 8 minutes or less, check out the video below:
“Piriformis Release and Stretch”
Approximate Time: 8 minutes
After you’ve massaged your Piriformis for about a week, you’re chill to add in some stretches because we can assume your Piriformis has taken a breather after all that massaging.
Here are 3 Piriformis stretches to try out that’ll have you experiencing sciatica relief in 8 minutes!
1) Lie down on your back on a yoga mat.
2) With your left hand, hold your right knee, and pull your right knee and leg over to the left side of your body–as far as it will go.
3) You can hold–or floss it–meaning hold, then release–hold, then release, etc.
4) Hold or floss for 1-2 minutes.
5) Repeat on the other side.
1) Sit on a seat where your thigh is parallel to the floor–no higher and no lower.
2) Straighten out your back, so it forms a 90-degree angle with your thigh.
3) Bring your right foot up onto your left knee, crossing your right leg over the left.
4) Hold for 1-2 minutes.
5) Repeat on the other side.
From this original stretch, you can add additional pressure when you:
Add these stretches in, and you can be feeling 50-60% better in literally just a few days.
Within 2 weeks, your Piriformis might even completely give you and your sciatica a break, helping you feel 100% better.
For more resources on Piriformis stretches for sciatica relief in 8 minutes or less, check out the video below:
“Top 3 Piriformis Syndrome Exercises For Relief At Home”
Approximate Time: 8 minutes or less
So by now, you’ve:
- Massaged your Piriformis to calm down the muscle
- And stretched your Piriformis for sciatica relief
What’s next in the equation?
Strengthening for sciatica relief.
You see, if your sciatica was caused by Piriformis syndrome in the first place, then chances are–that’s because your Piriformis needs to be strengthened. With Piriformis strengthening exercises, we can build up strength for the muscle, so we lower the chances of your sciatica or Piriformis syndrome ever coming back again.
Here are some of my favorite Piriformis strengthening exercises for sciatica relief in 8 minutes or less!
1) Lie down on your side on a yoga mat.
2) ADduct your hip–meaning bring it away from your body–by raising your upper leg.
3) Then, bring your leg back to your body.
4) Repeat for desired amount of reps.
5) Then, switch sides.
Located on your inner thigh, your adductor muscles are antagonist muscles to the glutes (where the Piriformis is located). So when you loosen the adductors, you help your glutes and Piriformis relax.
1) Set up a chair in front of you.
2) Stand facing the chair with your legs as far apart as they can go.
3) Place both hands on the chair as you bend at the waist–bringing your torso toward the top of the chair. Keep a neutral spine and flat back as you do this.
4) Release and return to the starting position.
5) Repeat for as many reps as needed.
Check out the videos below for instructions on these Piriformis exercises and more!
“3 Great Sciatica Exercises Sitting In A Chair”
“Best Exercises For Gluteus Medius & Minimus (TOP 4)”
Now, let’s explore the nitty-gritty science side of things. As we know, sciatica is a general term for pain you feel running down your sciatic nerve.
Some people describe sciatica as a burning pain–or even a feeling of an electric shock–running down their outer leg.
Your sciatic nerve runs from your upper glutes all the way down your leg.
When healthy, the sciatic nerve is super important–sending signals between the lower back, buttocks, and legs and allowing you to feel sensations in those areas.
The thing is: Not all of those sensations are very pleasant. So, when this nerve starts to get agitated (AKA sciatica), it can put you (and your legs, butt, and lower back) in a world of pain.
Honestly, there are lots of potential causes for sciatica, but most of them come from unwanted pressure on the sciatic nerve. Here are a few examples:
- A Bulging Disk
- Bone Spurs
- Pinched Nerve
- Arthritis
- And as we know…Piriformis Syndrome
Your Piriformis muscle runs from the tailbone to the femur, and it is a deep buttock muscle. In fact, it’s so deep, that it has easy access to none other than your sciatic nerve.
So, when you do something that ticks off your Piriformis muscle, it’ll tighten up and squeeze your sciatic nerve, causing sciatica.
Cue numbness and shooting, electric shock waves of pain. [1]
Piriformis syndrome can happen at any age, but typically, it sets in during your 40’s or 50’s, and it inflicts active and sedentary people alike! [1]
Most of the time, Piriformis Syndrome results from a high-stress event on the muscle itself.
For example: Let’s say you decided to get back in touch with your former athletic self–and you kicked a soccer ball around for the first time in a few years.
Or maybe you wanted to show off a little, and you bit off a bit more than you could chew when lifting something.
For your Piriformis, this could have been enough of a shocker for it to get real angry and tighten up–pinching your sciatic nerve.
Typically, you’ll start to feel sciatic pain when you sit down AFTER the high-stress event.
Looking for a test to see if you have Piriformis syndrome? Check out the article below:
“Piriformis Syndrome Test - Is Piriformis Your Pain Source?”
Also, check out the video below on ways to tell if your Piriformis is causing you sciatica.
“Is Piriformis Syndrome Causing You Sciatica?”
Immediate sciatica relief–when caused by Piriformis syndrome–comes from a routine of massaging, stretching, and strengthening your Piriformis muscle. To start, focus on massaging the Piriformis muscle for sciatica relief in 8 minutes or less.
Honestly, the best miracle stretch for sciatica is the single-leg crossover (lying down version). This is one of my favorite stretches, and it helps your Piriformis to relax a little, which could be causing your sciatica in the first place.
If your sciatica stems from you lifting an object or participating in a high-stress, physical activity–continuing that activity will make your sciatica worse. Slow your roll, and pay attention to your Piriformis muscle (and explore other options) before you continue that activity.
Deep tissue massage is the most effective pain relief for sciatica caused by Piriformis syndrome.
Trigger point therapy relaxes the Piriformis, which when tight, can put crazy amounts of pressure on your sciatic nerve, resulting in sciatica.
Severe sciatica can feel like sharp, shooting pain running down your leg–even reaching your foot. Some people describe it as electric shocks of pain.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Ahmad Siraj S, Dadgal R. Physiotherapy for Piriformis Syndrome Using Sciatic Nerve Mobilization and Piriformis Release. Cureus. 2022 Dec 26;14(12):e32952. doi: 10.7759/cureus.32952. PMID: 36712711; PMCID: PMC9879580.
[3] https://www.ninds.nih.gov/health-information/disorders/piriformis-syndrome
[4] https://rarediseases.info.nih.gov/diseases/10026/piriformis-syndrome]]>Having back pain can be physically stressful and extremely inconvenient. If you have it (or had it) I’m sure you’d agree and go on to say this is the understatement of the year. Back pain is a pervasive issue that affects millions of people all over the world of all ages - no matter their lifestyle, occupation, etc. Odds are, if it’s not you, you know someone who does have it.
Once you have back pain, maybe you wish that you could get it under control so you could live your life free of discomfort once again. Okay, and if this isn’t you experiencing back pain but you KNOW someone with this ailment AND would like to gift them something… you’re on the right page.
With an empathic perspective and some quick research, let’s check out the best gifts for back pain you could give a friend or loved one today…
What makes a gift especially thoughtful is really knowing more about the person you’re gifting to. Do they have back pain because of long work hours sitting in a chair? Is their pain lower back or upper back? Also, what have they tried already - so you don’t go giving something they’ve had little success with or simply don’t enjoy using. Do some digging, if possible!
Now on to some options:
Here are some budget-friendly options you can try if you don’t want to go breaking the bank on the way to your gift-giving.
CBD Arnica Salve
What is a good gift for a bad back?
Well, first off… know your gift receiver! I am completely biased towards the QL Claw because it’s affordable, efficient, versatile, and portable. These traits alone make it a superb gift, but if you want other options… check out the sections above based on your friend’s needs!
Another option for possible upper back pain can be the Massage Hook, check out our page reviewing it here.
What is the best thing to get for back pain?
The best thing to get for back pain is something that you’d use. Even if a massage gift certificate or a foam roller are great gifts, it won’t do you any good if you don’t use them! What are your barriers to using a gift?
Me.. I like gifts that are easy to use and that I can do myself. I also like things that are not invasive or require much time. An example of a great thing for me to get would be the CBD salve.
What presents as lower back pain?
Many conditions can show up as lower back pain. Some of these include:
An updated publication of StatPearls regarding back pain states, “Studies show that up to 23% of adults worldwide suffer from chronic low back pain, with one-year recurrence rates reaching 24% to 80%. Lifetime back pain prevalence is as high as 84% in adults.” [1] This is an unfortunate statistic so hopefully, the right gift for back pain can indeed go a long way.
What can you do for a friend with back pain?
Aside from giving a thoughtful gift (hopefully this page has helped you find something great) maybe your friend needs someone to listen to their worries and stressors. But, everyone’s needs are different… A good conversation can go a long way, even if it’s a way to help you find some good tidbits of information regarding what it is they really need - a helping hand at home? Someone to go to yoga class with? Or maybe just an awesome massage tool that they have yet to discover… Good luck with this!
Hopefully, this quick guide has helped you to choose a gift worth giving. Choosing gifts for someone experiencing back pain requires consideration and empathy - as this condition can be especially challenging for some.
From practical solutions to soothing aids, the options are definitely out there to help others reach their hopefully pain-free state. Remember to select one that meets their needs to show that you care - happy gifting!
Now that you've read about gifts for back pain, check out our page Can Hip Flexors Cause Back Pain?
Source:
[1] Casiano, V., Sarwan, G., Dydyk, A., Varacallo, M. Back pain. StatPearls, 2023.
]]>You may have heard of the hyperextension machine as a tool for building the lower back and hamstrings, but did you know the back extension can work your glutes, too?
In fact, some people argue that biasing back extensions for glutes is the safest way to use this machine!
If you’re bored with your current glute routine–and you’re looking for a fresh, new way to strengthen and tone what’s behind you– you’re in the right place.
Today, I’ll show you how to use the back extension machine to unlock your glute gains. We’ll cover:
- What Is a Back Extension Machine? 45-Degree vs. Horizontal
- Back Extension for Glutes How To & Form
- The WHY Behind Back Extension for Glutes Proper Form
- Glute Back Extensions vs. Hamstring Back Extensions
- Variations of Back Extensions for Glutes
- Our Best Glute Resources!
- FAQs on Back Extensions for Glutes
First, let’s make sure we’re all on the same page.
A back extension machine–also called a hyperextension machine–looks like this.
You may have seen it at your gym.
This particular version is called the 45-degree angle back extension machine–due to the angle your body makes when using it.
There’s also the horizontal version of this machine–pictured below.
This machine takes a slightly different angle, and your body will start this exercise in a 180-degree straight line.
For today’s purposes, we’ll focus solely on the 45-degree back extension machine, and that’s for a few reasons:
- The 45-degree back extension machine promotes a greater range of motion.
- The 45-degree back extension machine makes it easier to feel if you’re overextending your back.
For these reasons, this machine is ideal if you’re:
- Just starting out with this exercise.
- Trying to avoid lower back pain.
Okay, so once you find a 45-degree back extension machine at your gym, you’re set to ignite those glutes. But the thing is: You can’t just do a regular back extension and expect those glutes to get all the attention they need.
In fact, for a back extension for glutes, you’ll need to ignore what you see other people doing at the gym and listen to these techniques.
Let’s start with an overview:
Pro Tips on Back Extensions for Glutes
1) Set the glute machine to be level with your pubic bone. Your hip bones should be above the top of the pad.
2) Place your feet on the platform. Point your toes out, so both feet are at a 45-degree angle.
3) Cross your arms, and begin to lower your torso. As you do this, engage your abs, and round your back.
4) Keep this form as you raise your torso back up–never allowing your back to fully straighten.
5) Pause at the top of the motion. Then repeat.
And just like that, we’ve converted the regular back extension into a back extension for glutes.
But if you’re anything like me, you want to know the WHY behind what you’re doing. So, let’s dig deeper and get a more detailed explanation.
How do you do this?
First, locate your pubic bone–which is on the lower front of your pelvis. When using the back extension machine, your pubic bone should just hit the top of the pad.
Another way to think about this is to place your mid/upper thighs on the pad–making sure your hip bones are above the pad.
Why this position?
Ensuring your hip hones are above the pad makes for the perfect form when you fold at the waist–giving you a full range of motion, which is exactly what we’re looking for!
Your feet should be shoulder-width apart on the platform.
Once you get your feet on the platform, angling your feet so your toes are pointed outward to a 45-degree angle will help you target those glutes.
How so, you ask?
Hamstrings really like to engage during a back extension. And they’re the muscle that really gets worked in a typical back extension.
So, for a back extension for glutes, foot positioning is gonna be the key to taking the spotlight off the hamstrings.
Pointing out your toes places your hips into external rotation, which places more emphasis on your glutes and less on your hamstrings.
In a back extension, you lower your torso down. Then raise it back up.
During a typical, hamstring-focused back extension, the back remains straight for the entirety of the motion.
In a back extension for glutes, you’re gonna want to:
1) Engage your abs
2) Round your back
And when you do this, you take the emphasis off of your spinal erectors and your hamstrings and place it on your glutes.
This is because when you engage your abs, your lower back naturally disengages, getting the glutes involved for support instead.
It’s almost like doing a crunch–but up in the air. Crunch your abs together, and keep them crunched the whole time. This will automatically round your back and give you a glute back extension.
So, if you want to focus on your hamstrings rather than your glutes, how do you change your form?
For a hamstring-focused back extension:
1) Keep your toes pointed forward rather than angled out.
2) Keep a tall, straight spine during both the descent and ascent.
3) Think about driving the backs of your legs into the pad.
These slight variations will give you a hamstring focus rather than a glute-focused back extension.
While some personal trainers like the back extension for hamstrings, others argue that the back extension for glutes is overall better for you. Here’s why:
- Hamstring back extensions do not promote the best way to bend over:
Typically, when we bend over to pick something up, we can take the pressure off of our lower back by pushing our butt back and hinging at the hips. This is called a hinge motion, and it's used in tons of exercises, such as RDLs and loaded squats.
Folding at the waist while maintaining a flat back doesn’t exactly replicate a movement you’d want to do if you drop something and need to pick it up.
- Hamstring back extensions make it too easy to over-arch your back:
As we learned about back extensions for glutes, when you keep your abs engaged and back rounded, this really helps you maintain a proper form throughout the entire exercise.
In a hamstring-focused back extension on the other hand–the flat-backed position makes it super easy to over-arch your back, which could come back to bite you when your lower back starts aching.
Once you master regular back extensions for glutes, you can take it up a level by adding a few variations:
Once you get the hang of back extensions for glutes, you can continue growing your glutes by adding weight to the movement.
All you have to do is:
1) Select a weight plate with a desired amount of weight that works for you.
2) Cross your arms around that weight.
As with most muscles in the body, you can work on increasing strength when you isolate one side at a time. This automatically weeds out any strength discrepancies between sides, and it can be a great level-up for regular back extensions for glutes.
To do single-leg back extensions for glutes:
1) Bend one leg at the knee to lift it up in the air–placing all of the focus on the opposite glute.
2) Perform the exercise as usual–but with one leg up in the air.
3) Then, repeat on the opposite side.
This variation is super helpful if you have lower back pain. It is less of a glute-focused back extension, and it focuses pretty equally on your:
- Hamstrings
- Glutes
- Spinal Erectors
Here’s how you do it:
1) To do this exercise, you can use a hyperextension machine, glute-ham raise developer, a flat bench, a medicine ball–or even a table, bed, or countertop if you’re at home.
You’ll see us use a table in the video below, but if you use a hyperextension machine, you’ll actually face it in the opposite direction, using the ankle pads to support your arms.
2) Lay down on your selected surface in a prone (face-down) position, allowing your legs to hang off.
3) Drive your heels up to the ceiling.
4) Pause briefly at the top of the motion, pinching your glutes together and squeezing them. Rather than letting momentum take over, keep your movements slow and controlled.
5) Then, allow the legs to fall back down.
6) Repeat 15-20 reps for 2-3 sets.
Check out our video on how to perform this exercise below:
We respect your dedication to your glutes.
They’re super important to lower back health.
And they get great aesthetic results when you work them out!
That’s why we’ve created TONS of other resources on how to work out and massage your glute muscles. It’s our mission to help you on your journey to a healthy body and lower back, which is not a fun path to walk alone.
For more glute exercise tips, check out these articles:
“Leg Press For Glutes | How To Master The Glute Focused Leg Press”
“Glute Ham Raise And Glute Ham Raise Alternatives For Increased Strength And Muscle Building”
“5 Best Glute Stretches for Pain Relief”
Or for some other helpful videos, I recommend these:
Best Exercises For Gluteus Medius & Minimus (TOP 4)
Glute Activation Exercises From Beginner To Advanced [Ranked]
Absolutely! When not strengthened or stretched, glute muscles can be a huge culprit for lower back pain!
If you’re suspicious that your glute muscles might be adding some grief to your lower back, check these out:
"Deep Glute Release Using the QL Claw"
Gluteus Medius Massage – A Secret To Lower Back Relief
The perfect pairing for your new glute workout? A glute massage.
When combined together, strengthening, stretching, and massage make our muscles stronger, happier, and pain-free.
Your glutes are working hard in your back extensions for glutes. Let’s reward them with the best glute massage device: the QL Claw.
This at-home massage device can hit your glutes any time.
I’m talking:
- Before you sit all day at work.
- AFTER you sit all day at work.
- After the gym–or even AT the gym.
This bad boy is small enough to fit in your gym bag, so you can bring it with you wherever you go.
It’s the only at-home massage device on the market that can hit muscles in your:
- Lower back
- Glutes
All in one device.
Shop for the QL Claw by clicking below:
You can really target your glutes when you round your back and engage your abs during the regular back extension motion.
You can make back extensions more glute-focused if you: 1) point out your toes, 2) engage your abs, and 3) round your back
I recommend the 45-degree back extension machine because it promotes better range of motion and less over-arching of the back.
In a regular back extension, you keep the toes pointed forward, and you keep a straight, flat back throughout the motion. For a glute-biased back extension, point your toes out, and round your back by engaging your abs.
The 45 degree back extension machine is great for working the glutes, hamstrings, and spinal erectors.
Glute-focused back extensions can really strengthen and work your glutes. People have differing views on hamstring-focused back extensions. Some say that this version is hard on your back.
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
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The Psoas major is a deep muscle that connects your lower spine to your thigh bones. As it plays an essential role in hip flexion, the discomfort that emerges can’t be ignored if this muscle is tight. This pain can manifest in other areas such as lower back pain or contribute to postural problems.
Knowing how to stretch your Psoas while asleep (and awake) can help alleviate some of your flexor pains. Here, we will get into how to stretch Psoas while sleeping, the basics of your Psoas, and some root causes behind the tightness. Now, let’s get into it!
To effectively stretch your Psoas while sleeping involves some creativity. There are a couple of options here but what happens is we’re lengthening and reducing tension in your hip flexors while in bed.
Other considerations:
The Psoas is a long muscle on both sides of the lumbar part of your spine. It’s one of the primary muscles involved in hip flexion and plays a part in posture, stability, and movement.
As it connects the lumbar vertebrae to the femur - tightness here will be hard to ignore since your mobility will likely be limited. Proper self-care for your Psoas involves avoiding any prolonged sitting and inactivity - remember to take frequent breaks from your chair!
A study published in the Journal of the Canadian Chiropractic Association states, “The psoas major muscle is intimately linked with the iliacus, psoas minor (if present), adductor group, and quadriceps muscles…” [1]
They go on further to explain that although the Psoas Major works as a hip stabilizer, it’s more important role is that of stabilizing/erecting the lumbar vertebral column.
The study from the previous section noted that there are several factors you’ll notice in a physical examination. Some of these traits may be:
Psoas major pain will feel like front hip and/or lower back pain and sometimes even in the front part of your thigh.
You may have fallen victim to Psoas Major myofascial pain if you spend many hours sitting leaving your muscles to remain in a shortened position.
Some other reasons behind this tightness include:
Other causes for Psoas pain also include playing sports, especially soccer, dance, and hockey. [1]
Aside from knowing how to stretch Psoas while sleeping, it may be wise to include a period of rest if you have strained it. If you have visible bruising or swelling, you may want to see your healthcare provider for a differential diagnosis!
Other interventions you can consider include massage and resistance training to strengthen your flexors.
How do you release the Psoas muscle while sleeping?
Try out the positions listed in the first section. If you can tolerate sleeping in these positions, they aim to help release tension in your Psoas muscle. Others may advise that consistently incorporating Psoas stretches into your routine will help - even if it’s during the day. If you are used to sleeping in other positions, a good, quality night’s sleep is still considered a win.
What position relaxes the Psoas?
A really easy position to ease tension in your Psoas muscle is lying flat on your back with a pillow under your knees. This gentle stretch will help neutralize your spine and help relax the Psoas. Another variation of this is to lie flat on your back, raise your legs, and place your calves on a chair - which is also deeply relaxing!
Check out this video on how to stretch the Psoas!
How should I sleep to loosen my hip flexors?
The answer to this question is the same as the first - and you’ll find other variations of this on other internet sources as well.
Where do you press for Psoas release?
Granted that you’re confident your condition isn’t due to other issues (hip joint or spinal problems) you can surely release your Psoas via massage techniques.
You are in luck that the QL Claw can release your Psoas and help you find your way to pain relief. Even if the Psoas is one of five hip flexor muscles, the fact that it’s the only connecting directly to your spine means you won’t want to ignore this technique. Check out this video on how to use the QL Claw to do this.
Don’t have a QL Claw? Click here!
Read more on Psoas trigger points to get more information on the anatomy, pain pattern, and finding relief!
As we’ve learned on this page, the Psoas muscle plays a huge role in hip flexion and also contributes to posture, stability, and movement. Continue building your self-care routine for your Psoas by taking breaks from long periods of sitting and stretching this area when you can.
I hope the information here has provided some insight into the importance of stretching and strengthening your flexors and other related muscles. So whether you’re doing your stretches awake or while asleep, or if you’re taking stretching breaks from your office workday, don’t forget about your Psoas!
Now that you've read about how to stretch Psoas while sleeping, check out our pages on psoas stretches and adductor stretches!
Sources:
[1] Sajiko, S., Stuber, K. Psoas major: a case report and review of its anatomy, biomechanics, and clinical implications. The Journal of the Canadian Chiropractic Association, 2009.
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Physiotherapy and physical therapy are two terms often used interchangeably, but they can have specific approaches to rehab and wellness. With my experience as an outpatient nurse in the US, I can confidently say I’m more familiar with patients being referred to physical therapy by their doctors and rarely physiotherapy. But that’s just my experience…
While both of these disciplines focus on restoring movement and function post-injury (or the like), the healing modalities used and the overall view of the patient can be fairly unique. Some experts may argue that they are the same in many aspects. Let’s sift through the info!
While there are subtle differences between physiotherapy and physical therapy, the one you will usually hear more frequently depends on the region you live in. Often you will hear physiotherapy in areas such as Canada, Australia, and Europe. In the United States, you will more commonly hear of people being referred to physical therapy.
In a general perspective, both disciplines focus on restoring movement and function through exercises, manual therapy, and patient education. We will explore more about what types of healing modalities they each use in the following sections.
Major differences may include:
In an article published in the International Journal of Education and Information Technology, it is explained, “Physical therapy or Physiotherapy often abbreviated as PT is an active healthcare occupation that aims to help the individuals with the achievement, maintenance and restoration of maximal physical functioning and health throughout their lifetimes.” [1] More simply put, it was also described as the art and science of physical care and rehabilitation.
Additionally, Both therapies can have specialties within the practice such as:
Physiotherapy Training:
Often this will depend on the country you live in but usually, a Bachelor’s or Master’s degree is required. Subjects are covered in depth regarding anatomy, physiology, kinesiology, therapeutic techniques, and more. Just like most healthcare professions, practical experience is required and then they go on to complete certification or licensing exams.
Physical Therapy Training:
You may see a physical therapist who has completed a Doctor of Physical Therapy (DPT) program, and (just like physiotherapy) go through training in subjects such as anatomy, physiology, and related topics. Clinical hours in multiple healthcare settings and residency programs are also a route they may take.
Some common techniques used in physiotherapy:
Some of the common techniques that physical therapists use:
It’s important to note that the above list is not all-inclusive. As mentioned earlier, there may be some overlap in techniques while differences typically occur because of the region of practice, specialty, or methods chosen by the practitioners themselves.
Is there a difference between physical therapy and physiotherapy?
From a general perspective, there is no difference between physical therapy and physiotherapy. These terms are often used interchangeably but you will hear one more than the other depending on what country you live in. This in turn will also lead to a slight change in techniques and healing modalities that your practitioner may choose to use.
What exactly does a physiotherapist do?
As stated in a published article, it is “the art and science of physical care and rehabilitation… the area of health responsible for promoting, developing, maintaining and restoring people’s maximum movement and functional ability throughout their lives.” [1] As they cover a wide range of specialties and work in various healthcare settings, they incorporate interventions such as exercise and joint mobilization to help their patients reach their goals.
What is physiotherapy called in the US?
Physiotherapy is often referred to as physical therapy in the US.
What is the difference between a kinesiotherapist and a physical therapist?
If you look at the root word, kinesiology means the study of movement. While kinesiotherapists use exercise as their main modality for rehab, physical therapists also incorporate other techniques (in addition to exercise) such as manual therapy. There may be some overlap in their roles or place of work.
Overall, a kinesiotherapist may be more fitting if your needs involve reaching fitness goals or something related (mobility, strength, etc.) Physical therapists are often seen if you have an injury or medical condition.
You may be inclined to see what options you have if you suffer from body aches, trigger points, or tight/stiff muscles. You can easily see a professional masseuse as an initial intervention because oftentimes you would need a referral from your primary physician before seeing a physical therapist in the US.
My father has experienced numerous aches and pains in his body (neck, back, elbow and arm) for the past 5 years and was referred to physical therapy every time by his primary care doctor. This entailed ultrasound therapy and mobility exercises once a week - with much success.
Depending on where your muscle ache is located, you can try the QL Claw as an easy at-home massage tool that you can use anytime - particularly for back and hip pain. We have multiple resources to show how to use it and the awesome reviews to back it up!
Check out our page on how the QL Claw is the best back massager for knots!
Hopefully, this short post has brought some clarity to the question of physiotherapy vs. physical therapy! Depending on what factors you’re looking at, they can easily be thought of as the same thing.
Yes, physiotherapy can entail a more (seemingly) holistic approach if you focus on the modalities used (manual therapy, education, etc.) while physical therapy focuses on exercises and getting your mobility back on track. Overall, the needs and goals are tailored to your specific situation to help you regain your health and well-being!
Sources:
[1] Khalid, M., Sarwar, M., Sarwar, M.H., Sarwar, M. Current role of physiotherapy in response to changing healthcare needs of the society. International Journal of Education and Information Technology, 2015.
]]>If your lower back is causing you grief, it could be from your lower back muscles.
You might be saying, “Umm, obviously.”
But here’s the confusing part: Your lower back pain could also be from OTHER muscles–muscles that get hurt and then SEND their pain to your lower back.
Muscles like hip flexors, for example.
So, the question: “Can hip flexors cause back pain?” can be answered with a resounding HECK YES. Here’s why.
Your Psoas and Iliacus muscles are hip flexor muscles. But when these guys get injured, they like to “share the love” with your lower back.
So, don’t JUST blame your lower back for your back pain. Maybe your attention should be on your hip flexor muscles–the Psoas and Iliacus!
Today, I’ll explain:
- HOW the Psoas and Iliacus Defer Pain to Your Lower Back
- How to Massage Your Hip Flexor Muscles
- How to Stretch & Strengthen Your Hip Flexor Muscles
- Other Muscles That Cause Lower Back Pain
- Can Hip Flexors Cause Back Pain FAQs
First up on the chopping block: Your Psoas.
With your hand, make a diagonal line from your belly button to your bony hip bone. Your Psoas is right in between these two landmarks on either side of your body.
The Psoas muscle is like a bridge between your lower back bones (lumbar vertebrae) and the upper part of your thigh bone (femur)--basically attaching your upper body to your lower body.
Any time you lift your knee to your chest, your Psoas gets involved. This hip flexor muscle helps with pelvis stabilization as well.
Sometimes, life requires us to sit for long periods of time. Unfortunately, the Psoas muscle doesn’t really like when that happens.
If you stand up after a long day of work at your computer, and you feel chronic, stabbing lower back pain, your Psoas could be at play. You might also feel it in your outer hip.
The Iliacus is also part of the same muscle group–your hip flexors, and it has a very similar function. The Iliacus can be an equally responsible party for your lower back pain!
Use your thumb just above the beltline to find the soft muscle on the inside face of your hip bone. This is your Iliacus.
The Iliacus works with its counterpart, the Psoas, to bring your knee to the chest. Together, they work as a unit.
Sitting too long has its consequences with both your Psoas and Iliacus. The sitting position tends to shorten the muscles and pull on your lower back, which is what causes lower back pain.
Your lower back and upper thigh take the brunt of the hit when your Iliacus is involved–as shown in the picture below.
So, how do you get rid of lower back pain caused by hip flexors?
The first step is to understand your muscles, which we just covered.
The next step, my friend, is deep tissue massage.
Once you understand how your muscles work and what they’re doing to wreak havoc on your lower back, you can use deep tissue massage and trigger point therapy to target these muscles and break up the tightness that exists.
Massage your hip flexor muscles, and you’ll feel relief in your lower back.
While professional massage is always a great option, it can become costly. Plus, you don’t have constant access to it.
That’s why I recommend getting an at-home massage device. It saves the repetitive cost of a massage if you're pinching pennies, and it basically gives you 24/7 access to a hip flexor massage without being dependent on someone else.
When it comes to at-home massage devices, I’m totally biased toward the QL Claw.
Here’s why I like it:
- The QL Claw hits all 5 muscles responsible for lower back pain.
(not just 1 or 2)
- There are tons of online resources for how to use it: like our Blog and YouTube Channel.
- It’s made by our founder, Ben–a guy who designed it to solve his own back pain!
(So, you know it’s good!)
- It’s purposefully designed to hit trigger points in your lower back, hip flexors, and glutes!
So, now that I’ve sold you on the QL Claw–or just “The Claw” for short, let’s dive in to how you can fix your lower back pain from hip flexors starting TODAY using the QL Claw.
You’ll need to know some Claw terminology first:
- The smaller end of the Claw is called the trigger point.
- The larger end of the Claw is called the ramp.
1) First, find your Psoas. Place your thumb on your belly button, and then stretch your pinky down toward your hip bone. Your Psoas is right in the middle–on both the right and left sides of your body.
2) Lie down on your stomach.
3) As you do this, place the ramp side of the Claw on your Psoas (between your belly button and hip bone).
4) Lean your body into the ramp, so the pressure is on the Psoas muscle.
5) Use your toes on the working side to raise up your knee just off the ground. Then, slowly rotate your leg from one side to the other.
6) Breathe deeply and slowly through the massage.
7) Repeat on the other side.
Once you get the basic motion down for how to massage your Psoas, take it to new heights, and give yourself an even deeper massage!
Pressure #1: Engage your glute muscle. When you do this, you’ll add extra pressure to your Psoas, providing a deeper massage.
Pressure #2: Think tree pose in yoga for this one. With your opposite leg, bring the knee out to the side of the body while keeping both your knee and foot flat on the ground. When you do this, even more pressure gets added to your working Psoas.
More of a visual learner? Check out this video for step-by-step instructions for a Psoas hip flexor massage.
1) Place your thumb on the inside of your hips and about 0-2 inches above the beltline. You’ll feel a tender muscle there, which is your Iliacus!
2) Lie down on your stomach.
3) As you do, place the trigger point of the QL Claw on your Iliacus muscle–with the ramp side of The Claw facing out. Make sure The Claw is on muscle and not bone.
4) Using the foot on the working side, raise up your knee just slightly off the ground. Then, slowly rotate the leg from one side to the other.
5) Breathe deeply and slowly through the massage.
6) Repeat on the other side.
Pressure #1 - Glute Activation: Just like your Psoas massage level-up, your Iliacus will get a deeper massage if you activate your glutes!
Pressure #2 - The Windshield Wiper: Lift up your foot on the working side, bending your knee into a 90-degree angle. Move your elevated foot slowly to the right side and then to the left side.
Pressure #3 - The Stinger: Lift the working leg up in the air, using your glute for support!
Check out this video for step-by-step instructions for an Iliacus hip flexor massage.
So, what do I recommend apart from massage?
- Stretching: When you stretch your hip flexors, you help extend them back to their original length.
- Strengthening: When you strengthen them, you help prevent future injury.
Here is 1 of my favorite stretches and 1 of my favorite strengthening exercises for hip flexors!
1) On all 4’s, back your left knee up against a wall.
2) To do this, you’ll notice your leg automatically bends up, which is exactly what it should do! Your whole leg should be flush against the wall–forming a straight line from your knee to your foot.
3) Place both hands flat on the floor, shoulder-width apart.
4) Place your right foot flat on the floor, so it’s in line with your hands, bending this knee.
5) Then, begin to floss–meaning slowly thrust your hips forward and then back, using your glute to propel the motion.
6) Floss for a full minute. Then switch sides.
Pro tip: For extra progression, raise your torso and lift your hands off the floor. Then, use a chair to place a hand on for support. Continue flossing in this upright motion!
For a video tutorial on this hip flexor stretch +1 more, check out the video below!
1) At a cable machine, set the pulley to its lowest setting.
PRO TIP: I like to find a cable machine that has two pulley systems close to one another so that I can grab onto the other machine for support!
2) Place an ankle cuff around your ankle. I recommend starting with the weaker leg, so for me, this would be my LEFT ankle.
3) Set the machine to a desired weight. Start light if you’re just trying this move out for the first time!
4) If you can, place your hands on a stable object nearby for support.
5) Raise your left knee up to your waist while supporting yourself on your right leg.
6) Slowly lower your foot back down without letting it touch the ground.
7) Repeat. Then switch legs.
Check out our video on hip flexor strengthening exercises below!
While we’re pointing fingers, let’s take a look at a few other muscles you might want to inspect to see if they’re the cause of your lower back pain.
Your Quadratus Lumborum or QL could be to blame for your muscle tightness. This is a deep back muscle that tends to cause pain in your lower back, tailbone, and other gluteal muscles.
Check out how to release your QL here.
Speaking of, your gluteal muscles also love to send their pain to your lower back. It could be your gluteal muscles: Medius and Minimus.
Their brother, the Gluteus Maximus, might like to steal the show elsewhere, but when it comes to back pain, these two muscles take center stage. They tend to pull your pelvis to the back of your body, causing a world of pain in your lower back, upper glutes, and tailbone.
Check out how to release your Glutes here.
Looking for a massage tool that can hit your hip flexors, QL, and glutes all in one go?
Shop the QL Claw below!
For this, I recommend trigger point therapy and deep tissue massage. This approach gets down to the core issue: sore muscles. Specifically, it helps bring the Psoas and Iliacis muscles back to their regular length–since they tend to get shortened by extended periods of sitting.
If your hip flexors are tight, you might feel chronic, stabbing lower back pain, outer hip pain, or pain in your upper thigh. All of these are symptoms of pain in your Psoas and Iliacus.
One way to tell if your lower back pain is from your hip is if you have a job that has you sitting for hours on end. This tends to shorten your hip flexor muscles, which in turn pulls on your lower back.
Often, outer hip and upper thigh pain is also accompanied by lower back pain when hip flexors are involved.
Totally! These two muscle groups are super connected, so when your hip flexors get tweaked, the lower back suffers.
Stretching is a great way to help your hip flexors! In this article I recommend massage, stretching, and strengthening exercises. With these 3 approaches, your hip flexors are bound to feel better!
Walking and running can be a great way to help tight hip flexors.
Now that you've read about hip flexors, read more about your Sartorius Muscle!
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[3] Konrad A, Močnik R, Titze S, Nakamura M, Tilp M. The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. Int J Environ Res Public Health. 2021 Feb 17;18(4):1936. doi: 10.3390/ijerph18041936. PMID: 33671271; PMCID: PMC7922112.
[4] Sajko S, Stuber K. Psoas Major: a case report and review of its anatomy, biomechanics, and clinical implications. J Can Chiropr Assoc. 2009 Dec;53(4):311-8. PMID: 20037696; PMCID: PMC2796950.
]]>Content:
1. Where Did Massage Hook Come From?
2. What Does A Massage Hook Do?
3. Does Massage Hook Work?
4. Massage Hook Review
5. Massage Hook Alternatives
6. Massage Hook FAQ
To make sure you are in the right place, by "massage hook" we mean this bastard, or a similar derivation:
GoFit Muscle Hook / Massage Hook (Demo & Source)
The massage hook and its variants were developed to combat trigger points, a form of muscle tension that can contribute to a lot of pain. Trigger points are common throughout the lower, middle, and upper back - and are obviously difficult to reach on your own.
Hence the massage hook was born - a way to massage the trigger points and muscle tension out of the lower, middle, and upper back on your own at home.
Massage hooks massage muscles in difficult-to-reach, often tense areas of the body. Due to sedentary lifestyles, upper back trigger points are extremely common, and the massage hook is a nice tool that can combat this.
Products like the GoFit muscle hook appear to have additional knobs for the neck, glutes, and thighs. In a nutshell - a massage hook can massage and release wherever you can put it and apply appropriate pressure.
Yes. Massage hooks work on the principle of trigger point therapy / deep tissue massage. If you have ever had a good massage from a physical or massage therapist, you won't need any convincing that massage works.
Carrying the principle of massage over to the massage hook tool, the massage hook works very well at pinpointed massage and applying appropriate pressure - two keys to finding pain relief.
The massage hook works best on the upper back region. The lower back area can require more pressure than a massage hook provides - and it is difficult to massage the lower back while standing because those muscles are needed to keep you standing.
For lower back massage, I'd opt for a tool like QL Claw, which is specifically made for the lower back, hips, and glutes. It will apply more pressure in a more precise fashion.
Massage hooks have value, and they do what they say they will do. However, depending on your pain level and pain location, it may or may not make sense to invest in a massage hook.
Upper Back Pain: In my opinion, massage hooks are best for the upper back. They are much more forgiving and pressure-controllable than a ball, and the angle works well with the handles.
Lower Back Pain: You can get a little massage here, but lower back pain is often a beast too rough for a massage hook. I couldn't get enough pressure, and it didn't make much sense to massage while standing.
Other Body Areas: I haven't tried a massage hook on any other body areas, but I assume it would work and positively help.
Conclusion: If you are frequently developing trigger points or muscle pain, and respond well to massage, a massage hook belongs in your house. It is a great tool to grab when you need a little tension relief in the upper back but can't quite reach the spot. Nothing is as great as a massage from the hands of a professional, but a massage hook is about as good as you can get at home - and it is there right when you need it.
QL Claw: For lower back pain, I'd check out QL Claw. It was designed to hit all major muscles that can contribute to lower back pain when tight, and is the best tool for the job I've found (and we made it).
Back Buddy: The Back Buddy is a massage hook with a little more to it. Back Buddy has several massage knobs and can hit the same areas as a GoFit muscle hook, for potentially less cost.
Massage Ball: If you want the cheapest alternative, using a massage ball (or tennis or lacrosse ball) on a wall or floor is probably your best bet. Balls are less precise, but can often apply the necessary pressure with a bit of luck and diligence.
Targeted trigger point massage applied to muscles, often for difficult to reach areas.
Apply the knob of choice to the muscle of choice, attempt to relax, and gently massage the area. Feel for tender spots - they are often where massage is needed most.
Muscle knots can pull on joints and impinge nerves - both feel like "pain" in the body. Releasing muscle knots can release tension on joints and pressure off nerves, which feels good.
The upper back muscles (Rhomboids being popular) tend to be the most common targets of the muscle hook, but you can apply massage anywhere that works for you.
Thank you for reading about massage/muscle hook! Read next to learn more:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
]]>Your sartorius, also known as the “tailor’s muscle”, is one of the longest muscles in the human body that plays a key role in multiple leg movements. When it comes to activities such as running, walking, or crossing your legs you can bet that your sartorius is involved!
Understanding our lower body anatomy can provide us with several benefits. This knowledge can help us as fitness enthusiasts or through a period of recovery if you’re experiencing discomfort. We can move about with better awareness of muscle location, function, exercises, and more. Hopefully, this page can bring you more of the information you’re looking for… let’s get started!
Your sartorius muscle is the longest muscle in your body - spanning over two joints (hip and knee). Its name comes from sartor of Latin origin - which translates to patcher, or tailor, due to how the individual will position their leg while working. It lies in a very shallow (superficial) position in the front part of your thigh - as it works alongside other muscle groups of the hip, thigh, and knee. [1]
The sartorius muscle has the function of being a hip and knee flexor.
At the hip:
At the knee:
Simply put, if you’re moving your hip or your knee, your sartorius is working for you!
Without getting into too much detail, resources say that synergistic movements of your sartorius along with other leg muscles allow it to be moved into the figure-4 position (aka cross-legged position). [1]
Check out this animated video of the sartorius muscle in action!
Try some of the stretches below to focus on your sartorius muscle!
Figure-Four Stretch
Standing Sartorius Stretch
Try this variation of another (lying) sartorius stretch that can help you with pain relief!
Stretching tips:
Odds are, if you’re doing lower extremity movements, your sartorius is very involved. Here are some examples of exercises that focus on the muscles of your thigh.
Exercise tips:
A main reason for sartorius muscle pain (and likely other types of muscle pain) is overuse - this leads to inflammation that can irritate the local tissue surrounding the tendon. [1] If you’re a male in your forties or you participate in endurance sports such as running or cycling, you are also at risk for developing this type of injury.
If you find that overdoing it is not the root cause of your pain, any type of muscle tension or stiffness (maybe from inadequate warm-ups, lack of stretching, or a sedentary lifestyle) can set you down a path of discomfort. This is why stretching is such an important part of keeping your muscles in top-notch shape.
A study in The Ultrasound Journal reports that some leg injuries (although relatively uncommon) can form intramuscular tears in your sartorius muscle. In this particular case, ultrasound is used to make the diagnosis.
Luckily, most muscle injuries can see improvement with conservative interventions such as stretching, massage, and strengthening. More involved/severe cases may require physical therapy or pain medication/steroid injections.
What does sartorial pain feel like?
Because of its length and location, sartorius muscle pain would often feel like ache/discomfort along your inner thigh area. Because everyone is different and the degree of injury may vary, this muscle pain may feel like a dull pain, tenderness, or tightness. If your attempts to address your inner thigh pain have no success, don’t hesitate to see your healthcare provider.
How do you release the sartorial muscle?
Releasing tension, tightness, or knots in your sartorial muscle would involve actions such as:
What exercise works the sartorial muscle?
Exercises that involve lower body movement will unavoidably require work from your sartorius muscle. To start off, walking, running, and squats or lunges will surely work this area out. Check out the above section on Sartorius Muscle Exercises.
What is the antagonist of the sartorius?
The antagonists are the gluteus maximus and hamstrings which all work to extend the hip. The quadriceps muscles are also antagonists - as they extend the knee.
This tailor’s muscle is an interesting muscle to learn about seeing as it’s involved in leg movements and contributes to both hip and knee flexion. You’ll want to keep the sartorius in mind as you do any walking/running or even bending at the hip and knee - preserving our mobility is key to an independent lifestyle as we age.
I hope this page has brought you some awesome and basic knowledge that you find useful whether it’s getting started on your flexibility or adding more to your strengthening journey. If I had to pick somewhere to start, I’d choose a stretch or two to add to my daily routine - since keeping our muscles flexible helps us achieve a better range of motion and can play a part in staying free of injury. Don’t hesitate to check out our other blog pages such as Which Body Region Should be Avoided During Myofascial Release Techniques!
Sources:
[1] Walters, B., Varacallo, M. Anatomy, bony pelvis and lower limb: thing sartorius muscle. StatPearls, 2023.
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Using adductor stretches in your daily routine can help improve your overall fitness and lower your risk for injury. This particular area of muscles (groin muscles) can benefit from improved flexibility since we practically use them for all lower-body movements - such as running or walking, even squatting - you name it!
Simply walking and getting around makes use of our adductor muscles along with sports such as basketball, soccer, football, and more. Both team sports and solo sports that require swift direction changes (such as tennis or martial arts) can also see benefits from these types of stretches.
So let’s explore some awesome, simple stretches and get into some useful info about the adductor muscles!
Stretching Tips:
The adductor muscles - if you haven’t guessed by now do the opposite of the abductor muscles. Located on the inside of the thigh, they work together to move your legs towards the midline of the body.
The adductor muscles include:
These muscles perform the following functions:
An interesting way of looking at your adductor magnus muscle in particular is that since it can flex, rotate, and adduct your thigh it functions much like your deltoids do for your arms - serving as a dynamic stabilizer of the ball and socket joints with which they are associated. [1]
It has been generally acknowledged in the health and fitness world that stretching is beneficial in many ways. Adductor muscles are no exception and should be included in your stretching routine.
Some benefits include:
A systematic review published in the Journal of Functional Morphology and Kinesiology states “poor adductor flexibility has been previously associated with groin pain and injury. Stretching has therefore been hypothesized to aid in recovery from GPI (groin pain injury), despite lacking a clear cause-effect relationship.” The article goes on to suggest that stretching alleviated GPI can help with recovery due to improvements in hip joint range of motion and reduction in muscle stiffness. [2]
Consistently including stretches in your warm-up routine seems to add multiple benefits that can’t be overlooked! Try the ones listed on this page - but don’t limit yourself, it can be pretty easy to find the ones you enjoy doing if test them out yourself and you do more research!
How do you loosen tight adductors?
Stretching exercises can help loosen your tight adductors. Trying the three stretches noted in the above section can help you gain more flexibility. Remember to warm up beforehand, consistency is key, and don’t push too hard during a stretch!
What causes tight adductors?
Several factors contribute to tight adductors. Some of these include:
Having tight muscles can affect your athletic performance and surely limit your range of motion as well as put you at a higher risk for injury.
Should you stretch adductors?
Yes, you should! Increasing your flexibility and range of motion can help with physical performance - whether you’re doing everyday activities such as walking or participating in sports. In the long run, you’d be doing yourself a favor since it can also reduce your risk of injury. Check out the above section on the Benefits of Doing Adductor Stretches.
Now let’s briefly mention the times you shouldn’t do any stretches. For example, don’t stretch if you’ve had an acute injury or trauma, as you would need time to recover - in this type of scenario, stretching may actually make it worse and cause you additional pain. If you also have any inflammation or other specific conditions remember to check with your healthcare provider before starting any stretching routine.
How do you self-release adductors?
Releasing your adductors (just as with most muscle groups) involves deep tissue massage or myofascial release techniques. Using your own hand/fingers or even massage balls would be useful tools in achieving this - considering the area may be tricky to reach.
Using massage for muscle release may take some practice but it’s a great skill to learn for any muscle tightness, knots, or tension. Check out our other pages on how to do this - What is a Trigger Point and How to Release Chronically Tight Muscles are good places to start!
The benefits of consistently doing adductor stretches are too awesome to skip! If we want to maintain our flexibility and mobility into our old age, stretching is an ideal place to begin. My take on stretching is that you can easily do it anywhere and there are so many cool stretches to try.
As you continue your journey towards improved flexibility remember the key points such as avoiding stretching and listening to your body - stretching is something meant to be done with gentle, controlled movements. Good luck and stay loose!
Sources:
[1] Jeno, S., Launico, M., Schindler, G. Anatomy, bony pelvis and lower limb: thing adductor magnus muscle. StatPearls, 2023.
[2] Afonso, J., Claudino, J., Fonseca, H., Moreira-Goncalves, D., Ferreira, V., Almeida, J., Clemente, F., Ramirez-Campillo, R. Stretching for recovery from groin pain or injury in athletes: a critical and systematic review. Journal of Functional Morphology and Kinesiology, 2021.
]]>You may have heard of the B-Stance RDL on TikTok…but does it actually work AND is it worth your time?
In short: Yes and yes.
The B-Stance RDL is a great variation of the RDL (Romanian deadlift) to focus on if you:
- Wanna work your glutes!
- Need to work out around an injury
- Wish to focus on building stability and balance on both sides
Today, we’ll get into the nitty-gritty about why this exercise is blowing up and what makes it so special.
I’ll cover:
1) How To & Form
2) Muscles Worked
3) Benefits & Showdown: B-Stance RDL vs. Regular & Single Leg RDL
4) B-Stance RDL FAQs
Let’s go!
Here’s how to perform a B-Stance RDL with killer form!
1) Hold a dumbbell or kettlebell in each hand. OR you can choose to hold a barbell with a pronated (overhand) grip.
2) Stand with your feet shoulder-width apart.
3) Drag your right foot back, lining up your right toes with your left heel but still keeping your feet shoulder-width apart.
4) Keep your left foot flat, but place only the ball of your right foot on the ground, which will cause your right knee to bend slightly.
5) Keeping a flat back and neutral spine, hinge back at the hips while pushing your butt back and leaning your torso forward. As you do this, bend your left knee slightly.
6) While hinging back, glide the weight down just in line with your front leg.
7) Lower till you feel it in your glutes and hamstrings. Then, squeeze your glutes to propel the motion of lifting the weight back up to the starting position.
8) Repeat.
9) Then, switch legs, and do it all over again!
So, now that you know the basics, let’s cover some pro tips to make sure you look like a boss at the gym while you’re repping it out with your B-Stance RDLs!
Most of the weight should be on the front working leg. Aim for 80-90%.
The back leg is there for support and balance and should carry about 10-20% of the weight during the exercise.
If you’re new to the deadlift, RDLs take a bit of practice to get the form just right. If you notice you’re starting to arch your back during the exercise, pause and readjust.
REMEMBER:
- Your back should be flat.
- Your butt should go back as you hinge your hips.
If you’re doubting your form, I definitely recommend talking to a staff member at your gym or working with a personal trainer to help you master the B-Stance RDL.
Don’t be a hero. Save your back from a world of pain, and let yourself work up to a weight that provides a challenge without hurting yourself.
Especially if you’re new, I recommend starting lighter. This allows you to see how it feels and listen to your body as you perform the B-Stance RDL.
One of the great parts of the B-Stance RDL is that you can really use whatever type of weight you want:
- dumbbells
- kettlebells
- OR a barbell
Dumbbells and kettlebells are great choices if you’re just starting out with the B-Stance RDL. They allow for lighter weights and also more range of motion throughout the move.
You can also choose to use just one kettlebell held between both hands if you want to start even lighter.
Barbells are better if you’re looking to really amp up the amount of weight you use. A squat rack can also help with getting the weight up initially, which can be challenging if the weight is heavier.
Looking to maximize your muscle gain during a B-Stance RDL? First, you’ll need to know which muscles you’re working, so you can make sure you feel the burn!
Most people want to know right away if the B-Stance RDL will help you get stronger, bigger glutes. If that’s your goal for adding this workout into your routine, then you’re in luck, my friend.
The B-Stance RDL targets your glutes with the hip flexion and extension motion, and it can be a great move to focus on glute strength and aesthetics.
Your hamstrings get a good stretch in while you lower the weight and contract when you return back up.
Some other B-Stance RDL muscles worked include:
1) Hip adductors and abductors
2) Core
3) Upper Body
Everyone wants to know which one’s better:
1) The Regular RDL
2) The Single Leg RDL
3) OR the B-Stance RDL?
But honestly, the question we should be asking is: Which one’s right for me? Because all 3 of these exercises are great for different reasons. Depending on where you’re at in your workout journey, you can decide which RDL is right for you!
Take away the staggered stance, and you have just a regular RDL. In a conventional RDL, both feet remain flat on the floor in line with one another. Here’s how to do it:
1) Stand with your feet shoulder-width apart, holding your preferred type of weight in both hands.
2) Hinge your hips back, bringing your butt behind you as you bend your torso forward, maintaining a flat back.
3) As you do this, lower the weight, keeping it close to your shins and bringing it to just below your knees.
4) Squeeze your glutes to return the weight to the starting position.
5) Then repeat.
This one’s a classic, and there’s nothing wrong with a regular RDL. That being said, here’s why some people prefer the staggered stance over both legs and hips working at the same time.
A regular RDL is a bilateral exercise, meaning it works out both legs at once. Bilateral moves are great, but adding unilateral variations in to your workout routine can be crucial in order to identify any muscle imbalances in your body.
For example, in a regular RDL, if one leg happens to be a bit stronger than the other, you could subconsciously be shifting your weight to that side in order to make up for the difference.
B-Stance RDLs are not totally unilateral because they still engage the non-working leg slightly. But that being said, the major shift in focus to the working leg helps you ensure a balanced muscular development on both sides of your body! [1]
If you happen to have an injury on one leg, you can use the B-Stance RDL to still get in that lift without putting strain on the injured leg.
If you’re like me, and lower back pain can be a thorn in your side from time to time, RDLs might be a tricky move. In fact, since my own back injury, I still have not been able to add them in to my workout routine.
The B-Stance RDL provides a great variation of the conventional RDL that could put a bit less strain on your back and your joints.
With just one leg working at a time, it puts way less stress on your joints, reducing injury while still giving your muscles a good workout. [2]
Many people have found the B-Stance RDL a great option if they’re recovering from an injury as well.
It also helps if you choose to keep your weight to a lighter, manageable load.
You stumbled on a gold mine, my friend. We have TONS of resources on how to work out safely with lower back pain–even how to USE your workouts to fortify against back pain!
Check out these articles:
Lower Back Strength And Low Back Pain
Lower Back Pain From Lifting | Heavy Lifting Triggered Back Pain
Or these videos:
Back Hurts When Bending Over? NO MORE
3 Strength Exercises For Lower Back Pain - Build Lower Back INVINCIBILITY
The Single Leg RDL is another RDL variation that’s super popular. Here’s how you do it:
1) As usual, hold the weight in both hands, and keep your feet shoulder-width apart.
2) Hinge back with your hips, keeping a neutral spine. Only this time, one leg will lift off the ground and raise up behind your body.
3) The working leg should remain bent, and your pelvis should remain neutral as you lower the weight.
4) Then return the weight to the starting position.
5) Repeat. Then, switch sides.
Not too different from the B-Stance RDL So, which variation is right for you?
Don’t get me wrong: both of these exercises are great options for working your glutes and hamstrings.
BUT if you find that balancing on one leg makes your body a bit wobbly during the Single Leg RDL, then choosing a B-Stance RDL could help. The whole point of the exercise is to max out based on the muscle’s limitations. It’s not a move that’s supposed to help you build balance.
The benefits of the Single Leg RDL? It’s harder, and it requires more balance. So, if balance is not a limitation for you, go for it!
But with the muscular benefits being very similar, I find the B-Stance RDL is a great option for those not wanting to get their form messed up with the balancing act of the Single-Leg RDL.
Used in tons of exercises, the hip hinge motion can be a difficult one to master - but the B-Stance RDL provides a great opportunity to learn the ins and outs of a proper hip hinge, especially if you keep the weight light and don’t overdo it!
All that movement in your hips leads to a benefit: better hip mobility! Adding B-Stance RDLs into your workout routine–and any RDL in fact–results in a more active range of motion for your hips.
If you’re here because regular RDLs put your lower back through the wringer, then chances are–you could benefit from some extra lower back support to help you on your workout journey. (Read more about Lower Back Pain From RDLs.)
Nothing is more discouraging than coming back home after a workout only to feel your lower back throbbing anytime you bend over to pick something up–or even after you sit down for too long.
My recommended antidote? Treat your back to an at-home massage after an intense workout with the QL Claw!
Our founder created this lower back massage device to hit all 5 lower back muscle culprits in one quirky-looking device that we fondly refer to as “The Claw.”
Not only is The Claw a one-of-a-kind in its scope of muscles it can hit, but it also makes massage totally accessible from your home–basically letting you enjoy the comforts of a massage without having to pay those repeated massage fees.
If you're interested in checking out what one of these bad boys can do, click HERE to read more.
Or if you want to learn more about glute exercises, check out these articles:
How To Perform The B Stance Hip Thrust Exercise
5 Lower Glute Exercises for a Backside Boost
In a regular RDL, you use both legs in a shoulder-width stance. In a B-Stance RDL, you stagger your stance and place most of the weight on your front leg.
Many of B-Stance RDL benefits include focusing on muscular balance, working around injuries, accommodating for lower back and joint pain, and hip mobility.
The steps are easy. Go back into a hip hinge just like a regular RDL but stagger your stance, so that one foot is brought behind the other–toes in line with the front heel.
All RDL variations provide great work for the glutes!
Sources:
[1] Mullican, Kurt BS; Nijem, Ramsey MS, CSCS. Are Unilateral Exercises More Effective Than Bilateral Exercises?. Strength and Conditioning Journal 38(1):p 68-70, February 2016.
[2] Diamant W, Geisler S, Havers T, Knicker A. Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes - An Empirical Analysis. Int J Exerc Sci. 2021 Apr 1;14(1):187-201. PMID: 34055137; PMCID: PMC8136577.
[3] https://iopscience.iop.org/article/10.1088/1742-6596/1529/2/022026
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Don't let hip pain be the boss of you! Thanks to hip massage through trigger point therapy, there are easy ways to find relief for your hip pain that you could literally try today.
In this article, I’ll teach you 3 at-home massage techniques that target 3 hip muscles–all of which tend to cause major pain to your hips and lower back.
Try these out, and your hips will be feeling ready to keep up with the rest of your body as you:
- Run
- Walk
- Sit at your desk
- Go to the gym
- Chill out on the couch
- Play with your dogs
- And all the other good stuff you get up to every day!
It’s happened to all of us.
You were on a run–probably enjoying some beautiful, sunshiney weather on your favorite running track–trying to hit your distance goal when suddenly, something didn’t feel quite right.
You felt an aching pain in your hip and maybe even your lower back.
You had to stop.
And so did the run.
Nothing’s more discouraging than having to stop physical activity due to muscle pain. But if you’re experiencing hip pain, you’re not alone. About 10% of the population suffers from hip pain. And the bad news is: It only gets worse with age. [1]
So, how do you stop this seemingly undefeatable monster of hip pain?
The answer is simple: Hip massage.
I’ll get into the details later, but hip pain is often caused by these 3 hip flexor muscles:
- The Tensor Fasciae Latae (TFL)
I’ll show you at-home massage techniques you can try today to hit all 3 of these muscles. All the examples below involve using the QL Claw, an at-home massage device that’s designed to relieve muscle pain in your hip flexors, lower back, and glutes. I like this device because:
1) It’s travel-size.
2) It’s made of sturdy, therapeutic material.
3) It’s tough but also giving.
Before we dive in, you should know the anatomy of the QL Claw.
The smaller end of the Claw is called the trigger point.
The larger end of the Claw is called the ramp.
1) Find your Iliacus by placing your thumb right above your beltline, finding the tender muscle just above your hip bone.
2) Lie down on your stomach, placing the trigger point of the QL Claw on your Iliacus muscle. Make sure the Claw is on muscle and not bone.
3) Use your foot to raise up your knee, and rotate the leg from one side to the other.
4) Breathe deeply and slowly through the massage.
5) Repeat on the other side.
Pressure #1 - Glute Activation: Engage your glute muscles to feel an even deeper muscle release.
Pressure #2 - The Windshield Wiper: Bend the knee on the trigger side, so your leg forms a 90-degree angle. Then, with your foot elevated up in the air, move it from one side to the other like a windshield wiper.
Pressure #3: Using your glute, lift the trigger side leg up in the air like a stinger and hold.
Check out the video below for instructions about a hip massage for your Iliacus muscle.
1) Locate your Psoas by finding the muscle right between your belly button and your hip bone on either side.
2) Lie down on your stomach with the ramp side of the Claw on your Psoas, leaning your body into the ramp.
3) Use your toes to raise up your knee just off the ground, and rotate the leg from one side to the other.
4) Breathe deeply and slowly through the massage.
5) Repeat on the other side.
Pressure #1: Engage your glute to add additional pressure to this area.
Pressure #2: With your opposite leg, bring the knee out to the side of the body while keeping both your knee and foot flat on the ground. This adds more pressure to the working side!
Pressure #3: Elevate the Claw by 1-3 inches with a book. This is helpful if you have a larger tummy.
Check out the video below for instructions about a hip massage for your Psoas muscle.
1) To find the upper bulb of this muscle, place your hand on the outside of your upper thigh. You’ll feel the muscle engage if you extend this leg out to the side. This is the TFL.
2) Place the trigger point side of the Claw right on the upper bulb of the muscle by laying down on your stomach. The ramp of the Claw will go toward your stomach.
3) Bend your opposite non-working leg at the knee, keeping both your knee and your foot flat on the floor.
4) Breathe deeply and slowly through the massage.
5) Repeat on the other side.
Check out the video below for instructions about a hip massage for your TFL muscle.
Going to get a professional massage is a relaxing experience. All you have to do is show up, and you can count on your massage therapist to use their professional knowledge to target all of your hip flexor muscles during your hip massage.
Professional massage does have a few downsides, though.
For example, if you just got your first hip massage, you probably noticed it’s not the cheapest service. You may be asking yourself questions, such as:
- How much money am I willing to spend on a hip massage?
- How many hip massages will I need to get until I feel better?
- Is this something I’ll need to repeatedly pay for?
I’ve asked myself all of those same questions, and for me, getting a professional massage seemed more like something to treat myself with as opposed to a steady solution to my back and hip pain problems.
A cheaper alternative to continuous professional hip massage is hip massage at home.
You may be wondering:
- How could I actually give myself a massage as good as a massage therapist?
- Is there something out there that I could use that would give a good hip massage?
- How would I even know how to target my hip muscles in a hip massage?
Our founder, Ben, asked himself all of those same questions. Then, he came up with a solution: The QL Claw.
Spurred on by his own back pain, Ben dove headfirst into researching myofascial release, deep tissue massage, and trigger point therapy. He found these massage techniques as the only solution after suffering through back pain for 4 years.
The caveat: He didn’t want to always go and get massages.
So, what did he do?
He used his biomedical engineering background and engineered an at-home massage device.
It ended up looking like a claw, so naturally, he called it the QL Claw. But it doesn’t just hit the QL muscle.
In fact, the QL Claw is the only at-home trigger point massage device on the market that hits all 5 muscles that tend to defer pain to your lower back.
3 of those muscles? The hip flexors we talked about earlier.
That’s why I recommend the QL Claw as the best tool for a hip massage!
Learn more about Ben’s story below:
As promised, I want to give you a more detailed look into the 3 muscles you want to target in a hip massage.
If you place your thumbs just above your hip bones and slightly inward, you’ll feel a tender muscle called the Iliacus. This muscle goes from the top of your hip bone all the way down to the upper part of your thigh bone.
The Iliacus muscle engages any time you lift your knee up toward your chest. Whether you’re going for an aggressive round of high knees–or one-legged mountain pose in yoga, you’re actively engaging your Iliacus.
Does your desk job have you sitting for hours on end?
If so, your Iliacus muscle could be at play. It literally shortens when your body maintains a sitting position for too long. A hip massage can help get your Iliacus back to working status.
If it’s your Iliacus, you'll feel pain in your:
- Upper thigh
Put your thumbs on your belly button. Then, reach down to touch your hip bones on either side with your fingers. The imaginary diagonal line running from your belly button to your hip bones is where you’d find your Psoas.
Just like your Iliacus, the Psoas engages when you bring the knee forward and up toward your chest. When you kick a ball or even perform sit-ups, your Psoas gets involved.
Here’s how it works: Typically, your Psoas will get hurt in a moment of intense physical strain.
After the strain, if you sit for an extended period of time and then stand back up…oooh, you’ll feel it.
Getting a hip massage to help your Psoas can help you feel better walking, running, or jogging again. It can even help you breathe better!
Psoas pain will show up in your:
- Lower back
- Hip flexor/upper thigh
Starting with a bulb-like muscle on the outer hip, The TFL extends down to the knee in a long ligament, which we call the IT band.
Like the other hip flexor muscles we’ve been learning about, the TFL helps you lift your knee to your chest. The TFL helps you with running and walking–and on top of that, it’s a balance master–helping you stabilize your body while standing on one leg.
Get rid of your TFL, and you’d most likely fall over.
TFL pain can be caused by being too active or too INactive.
A frustrating conundrum, I know. But such is the way with hip and back pain.
You’ll feel TFL pain as an ache in your:
- Outer Hip
- Thigh
- Knee
Here's a summary of all this info in a Hip Massage Muscle Chart:
When it comes to effective massage techniques for your hips, there are 3. I’ll break them down here.
This therapeutic massage technique targets the fascia–a network of tissue that surrounds our muscles, bones, and organs. Myofascial release purposefully targets fascial tension by applying gentle, yet sustained pressure to the hips, lower back, and upper body.
Myofascial release is a technique your massage therapist can use by identifying areas of tension on the fascia and applying pressure to those areas.
You can also use self-massage techniques for myofascial release through at-home tools and foam rollers. Friction from a foam roller, for example, will warm the fascia, helping the soft-tissue in your body to become more flexible. In fact, just 2 minutes with a foam roller could help you feel up to 10 minutes of increased joint range motion! [2]
Focusing on the deepest layers of muscle, deep tissue massage uses slow and deep pressure to realign muscle and connective tissue in sore places.
The focus of deep tissue massage is on the deepest layers of the muscle. This type of massage uses pressure to realign muscles and connective tissue. The movements in a deep tissue massage are typically slower, and the pressure is deeper, concentrating on specific areas of tension and pain. It ultimately relieves pain and restores normal movement in tender areas, such as your hips.
Deep tissue massage can accomplish myofascial release, so in this way, these first two techniques are connected.
A trigger point is just a fancy name for a super tender spot of muscles on your body that forms a knot. Trigger point massage involves finding that very sore, tender spot, applying pressure, and holding. The pressure should be just right, so you feel some relief but not too much pain. [2]
Typically, a massage therapist will use elbows, fingers, or knuckles to apply pressure and hold until the knot seems to break up.
The QL Claw uses all 3 techniques: myofascial release, deep tissue massage, and trigger point therapy to work out sore lower back and hip muscles!
Check out what people have to say about the Claw below:
Shop for the QL Claw below!
Absolutely! I recommend using the QL Claw to massage your Ilacus, Psoas, and TFL. When massaged, all three of these muscles will relax, resulting in relief in your hips and lower back.
I recommend using an at-home massage device, such as the QL Claw for a hip massage. Use the steps in this article for tips on how to hit 3 muscles that tend to create major hip pain.
Yes, going to a massage therapist is an effective way to get relief from hip pain through a hip massage. You can also take the power into your own hands by getting an at-home massage device, like the QL Claw.
Now that you've read about hip massage, check out our page about the Massage Hook or the Sartorius Muscle!
Sources:
[1] Ahuja V, Thapa D, Patial S, Chander A, Ahuja A. Chronic hip pain in adults: Current knowledge and future prospective. J Anaesthesiol Clin Pharmacol. 2020 Oct-Dec;36(4):450-457. doi: 10.4103/joacp.JOACP_170_19. Epub 2020 Sep 26. PMID: 33840922; PMCID: PMC8022067.
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.
[3] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
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