Optimum QL length?

Hi guys

 

I have recently been in many in depth conversations with fellow therapists and physios to find out what methods they use to determine correct QL length.

A popular one (and my personal preference ) is being able to fit the first 3 knuckles in between your pelvis and 12th rib. For me, that is optimal length for being able to have enough side flexion to be able to get into positions like the 'straddle lat stretch' ( I made that up, it's prob called something else..!?!? ). This is where u sit in the widest straddle position you can get whilst side flexing, bringing your right arm over to grab your left foot, which the most effective lat and QL stretch I have experienced. Not only does this demonstrate optimal side flexion but also attributes to creating alot of rotational room in the torso aswell. Not to mention maintaining really good feeling and loose lats!!

 

This bloke does it at 4.28 - 4.45

I would be very interested in hearing everyones views on how they measure it......If they are interested in that sort of thing of course haha.

 

For me i always like templates and models to follow when it comes to mobility work and postural set up.

 

cheers

What does QL stand for?

is there a reason you're looking at quadratus lumborum?  In my opinion, looking at the hip or the thoracic spine is more important for lower back health.  even if you're looking side flexion, i also place a greater emphasis on obliques than quadrates lumborum

Hmms, you're absolutely right on what you say and yes i guess you could incorperate all the muscles that allow for good side flexion into this particular stretch.
 

So i guess to answer your question, If i was using the straddle lat stretch as a diagnostic then i wouldn't be concerned with just the QL because it is somewhat of a global movement and it stretches everything thats tight in the lateral compartments BUT the only reason i suggested QL is just because we were talking about how to determine the best method for assessing QL length.

The original conversation was about a professional swimmer who obviously due to the nature of the event, spent alot of time in an over-extended position. We also discussed adequate mobility to being able to keep the thoracic upright and lumbar neutral in the bottom phase of a squat and if i can fit 3 knuckles in between my hip and 12th rib, i can rule out QL length being a significant problem mechanically. Whether the athlete has active control over these muscles is a different story but it's just a ruling out process.

 

what are your thoughts on using this as an assessment measure???

Sorry Daniel, QL = Quadratus Lumborum

I find the question rather unclear.  The side bend and straddle demonstrated in the video is far short of "optimal" for many movements that I train on a daily basis including hand balancing and rings.  However, your personal "optimal" will depend heavily on what movements you wish to accomplish.  If you want to side bend in handstand or straddle press to handstand then significantly more flexibility than the video demonstrates will be beneficial.

Yes totally agree!....its just the only video i could find that referred to the stretch i was talking about...even if in the video he is significantly short. Personally, I can grab my foot and rest the side of my head on my knee.