String fullTitle = 'undefined';
int postNumber = 74229902;
String image = '1715230665910491.png';
String date = '05/09/24(Thu)00:57:45';
String comment = 'Fuck these stupid muscles and everything to do with them';
'>>74229902
Spinae.
(Deep)';
'>>74229902
>quadratus lumborum
Sounds important.';
'I suggest reverse hyper-extensions.';
'>>74229902
I fucking hate exercising the rotatores and multifidus. Dumbest fucking muscles on the planet.';
'>>74230116
majority of back and groin problems are caused by not stretching these.
multiple nerves run through them, should be stretched daily.';
'>>74230219
Watched a vid by that Athlean-X faggot where he says do >>74230121 every day. I just did 3 times a week and it sorted out my lower back issues - I might start doing them daily.';
'>>74230219
I do some stretches for them any recommendations';
'>>74229902
I miss my gross anatomy and human physiology classes so much. The greatest two semesters of my college years and I didn't fully appreciate what I had.';
'>>74230230
>>74230236
I had chronic groin issues for years, thought it was tight hip flexors or some shit, finds out it's because if you don't stretch these all you're doing is stretching hip flexors that are already maxed out.
Stretching this forces hips into anterior pelvic tilt, which you now stretch hip flexors and fixes the problem.
It all makes sense, though i don't trust a word athlean-x usually says.
The biggest bang for your buck is the side stretch, lay on ground. ensure body is completely long, now prop self up on elbow. Use other hand to stabilize and slowly bring main support arm extended.
Try to keep shoulder from going up or down. let body do its thing.
Afterwords do seated trunk twist (one where you put one leg over other and turn waist).
Finally lay down do laying trunk twist.
Lay on back, bring legs up and knees at 90 degrees.
Twist legs either left or right until they touch ground.
Make sure to keep back flat on ground, you can use your arms to help bring your knees to ground.
Also keep feet neutral at first, but try pointing toes up and try pointing toes down. As far as i'm aware this doesn't do anything, but it just seems to feel good and add some mobility.
While the side lay is the most bang for your buck. The laying down trunk twist always seems to mobilize the area the most. I can feel many muscles moving in all kinds of directions and really get some good stretches from not just the QL, but thighs/hips/knees/ankles.
It just really seems to make everything stretch.
However it doesn't isolate the QL enough. Which we need.
QL like hip flexors is perpetually tight in people who sit too much, it really needs to be stretched daily.';
'>>74230294
Thank you very much I'll add to my routine I started doing the seated trunk stretch. Eric boogs showed me only person I seen do it. I started it like almost 2 weeks ago';
'>>74230321
That's strange because seated trunk stretch is like an OG stretch.
All sports players did it, was part of the military regiment for stretching, etc.
Yet I never see young people doing it.
Honestly the seated trunk stretch is all you need if your QL is actually mobile.
The other two are only needed if you sit too much or if you just have a really bad back and need to really dig into the meat of it.
Good luck to ya m8.';
'>>74230294
Nice, thanks anon. Will try it out.';
'>>74230486
fuck off';
'>>74231393
Make me, big boy.';
'>>74231393
>>74231474
KISS!';
'>>74231474
>>74231393
>>74230486
get a room anons';
}