Release Your Tight QL Muscles Quick! (Back Pain Relief)

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Release your tight QL muscles quickly and easily without stretching and ease your back pain. This is a movement I learned from long time Hanna Somatic Educator Lawrence Gold. You can find more of his excellent videos on his channel here: / @lawrence9gold
In this video I'll guide you step by step through this simple Somatic movement to fully release your QL muscles. By learning how to first contract/tighten your QLs clearly and deliberately you can relax them almost instantly without any stretching or straining.
In addition to releasing the QLs, this movement also addresses the lats, obliques, intercostals, spinal extensors, lower traps and internal rotators of the hip, further amplifying the release of the entire side of the body.
These slow, easy Somatic movements allow you to lower muscle tension at the brain level for more consistent and enduring pain relief. By practicing these movements regularly you can regain full control of your body, have less muscle pain, feel more comfortable and move more freely than you have in years.
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Side Bend: • Relax Your Waist Muscl...
Hip Hikers Prone & Supine: • How to Correct a Hiked...
Hip Hikers: • Relax your Waist for B...
#backpain #backpainrelief #learnsomatics
Music by Coma-Media from Pixabay

[@RANVAC]

THIS. THIS IS AMAZING. I’m a kinesiologist/ trainer of 20 years. I’ve never felt my QL like this!!! I’ve been in so much pain and this movement helped

[@LearnSomatics]

Glad it helped! Make sure you do both sides to ensure equal control left and right. Also follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching

[@sarahgordon2597]

Can you tell us what the function of the ql is in walking I feel like it's hard for me to lift my posture since ql hurt

[@LearnSomatics]

​ @sarahgordon2597 QL is involved in extension of the lower back and also hiking the hip. If one side is tight it will definitely make your walking feel unbalanced. Have a look at the following videos to release not just your QL but both sides of your trunk. kzbin.info/www/bejne/oJ2Ug6WQh7KqZrs kzbin.info/www/bejne/nYS6nph4l7Rojac kzbin.info/www/bejne/oGSvnoyggNGbjac Let me know how that goes

[@sarahgordon2597]

@@LearnSomatics thank you!

[@cinmac3]

How about the propeller ?

[@nicholascherry5962]

5 years of intense anger, pain, tension.. I knew it was my body fighting my mind, but deep down, it was my QL. I've literally done these same exercises for 2-3 hours straight, dying for that release, but never getting it. Almost doing this daily. Contemplating if my life will ever improve. I felt that pop w/ so much less effort. Turned me into a soft noodle. I couldn't bend over, and within 1 min I naturally bent over.. Used to not be able to fully flex my glute, now I'm squeezing it hard, making up for 5 years I missed out. Holy shit man. Bless you

[@LearnSomatics]

Hi Nicholas, I'm so glad this has helped you. To continue improving, I'd recommend following the Daily Routine video and also the Side Bend. Here they are: Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Side Bend: kzbin.info/www/bejne/bp7Ui5eVhdmnZtU Let me know how it goes. Thanks for watching.🙏

[@LaRaishaDionne]

Wow. I am a Pilates instructor, anatomy & kinesiology lover who has been suffering progressive pain in my right hip/back/lat area. Doctors can’t really tell on MRIs, except that my SI joint area looks inflamed, so I’ve had 8 shots in the last year into that area with limited to no relief toward the later shots. They always blame my weight when they run out of ideas for treatment that aren’t just numbing it. I’ve scoured the internet & tried all of the movements but not this. I just followed along with you and I am crying at the relief that I feel. I knew it was deep & muscular and I always suspected my ql was a culprit and the rest was referred pain. But WOW. Just. Thank you. Looking forward to continuing this practice & incorporating these movements into my daily work. Can’t wait to see the progress of healing with these movements in my tool kit. ❤

[@LearnSomatics]

Nice work! Glad it helped you. Tight QLs can cause a lot of pain and problems. Be sure to follow the Daily Routine video too. It covers all the most fundamental movements. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching. 🙏

[@margienegri1210]

OMG Nothing was working to release my QL!!! This worked!!! I can't thank you enough.

[@LearnSomatics]

You're welcome! Be sure to follow the Daily Routine video to make your back feel even better now your QL has released. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@Mr.Mirage_YT]

It worked temporary or permanently?

[@disappearingink1354]

This exercise has been a life saver! Your channel was the best discovery of 2023. :)

[@LearnSomatics]

Thanks! Glad you are finding my channel helpful. If you'd like updates on future events and content you can join my mailing list here: bit.ly/3VISYAj

[@michellehalfordlesueur716]

Somatics has changed my life since I've been doing it regularly every week my sciatica has gone. Thank you

[@LearnSomatics]

Awesome! Glad you have resolved your sciatica. Keep up your practice. If you'd like updates on future events and content you can join my mailing list here: bit.ly/3VISYAj

[@cinmac3]

great to hear Michelle, i have a friend that feels she will never be able to heal it.

[@neilkarstetter164]

Broke my pelvis, sacral bone, ribs and fusion back surgery after a major paragliding accident last year. QL has been locked up the past few months as it attempts to stabilize my new L2-L3. These really target the QL. Absolutely brilliant. Far more effective than anything else I have tried... THANK YOU.

[@LearnSomatics]

You're welcome Neil, glad it helped. I'd also recommend following the Daily Routine below. It covers all the most fundamental movements and should help you improve further. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Let me know how it goes.

[@jessewestmeyer3222]

I’ve always gotten minor relief from rolling my back with a lacrosse ball and doing some hip stretches but this one stretch changed it all. The pain I’ve felt for years from collegiate track was immediately relieved and felt SO different. Thank you so much. Just what I needed

[@LearnSomatics]

You're most welcome Jesse, glad it helped. Deliberately contracting the muscles FIRST, then slowly releasing is the secret. You won't need to use a lacrosse ball anymore if you do these. Be sure to follow the Daily Routine video to learn all the fundamental movements and continue improving. Thanks for watching. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@zakphillips976]

I’ve been having back pain for years, the only thing I haven’t tried is targeting the QL. I hope this works!

[@LearnSomatics]

@@zakphillips976 Did it help at all?

[@cinmac3]

Did it Zac M?

[@AhhBexxo]

i hope this works for me. i’ve been in chronic pain for over 2.5 years , and seeing a somatic practitioner for around a year - but to no avail. i will try this exercis for a while on top of others of yours and report back! peace & love

[@LearnSomatics]

Try it and let me know how it goes. You should feel some sort of difference immediately if the movements are done correctly. Thanks for watching.

[@philiplombardo249]

Thanks a million, my friend. I’ve had a horrible pain that ain’t no chiropractor been able to fix. I feel almost perfect after doing this!

[@LearnSomatics]

Delighted to hear it helped you Philip! Be sure to check out my Daily Routine video. It covers all the most fundamental movements to keep you feeling loose and limber. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching🙏

[@portcitybrewer]

6 stars here for this technique. It worked immediately after 5 reps of the combo of lower leg + elbow and head lift. I'll need a few more sessions with this exercise but it's one for heavy rotation in preventative work. Good job LS. You are awesome!

[@LearnSomatics]

You’re welcome, glad it helped. Be sure to follow the daily routine video routine to learn the fundamental movements and continue improving. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching.

[@Concordeagle]

Thank you! This exercise activated my ql like nothing i had felt before, my lower back feels better already. Liked and subscribed 👍

[@LearnSomatics]

You're welcome, glad it helped. I’d recommend following the Daily Routine video to continue improving, it covers all the fundamental movements. Thanks for watching.

[@rayu9311]

Damn doc I feel so light after one sets of these you are a lifesaver

[@LearnSomatics]

Glad it helped! Add some 'Side Bend' and 'Washrag' for even better results.

[@Tad-For-Global-Peace]

I appreciate your time n generosity

[@LearnSomatics]

You’re welcome. Be sure to follow the Daily Routine video for further improvement. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching.

[@Zeke.Junior]

I was having lower back pain to my rib cage for months.. did this routine for a couple weeks and the pain is gone. Thank you so much.

[@LearnSomatics]

Glad it helped you Zeke! I'd recommend practicing the Daily Routine and the Side Bend movements too, for even further improvements. Here they are: Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Side Bend: kzbin.info/www/bejne/bp7Ui5eVhdmnZtU Thanks for watching.🙏

[@lisahenning9959]

Thank you. I recently had an AK amputation. These are the first exercises that have allowed my ql's and my amputation side to relax. So thank you.

[@LearnSomatics]

You're most welcome. If this one helped, try the Side Bend and Human X too. They also address the sides.

[@newsienurse8870]

These exercises have really helped me. Thank you!

[@LearnSomatics]

Glad you found them helpful! Follow the Daily Routine video to release and relax your entire body and feel even better. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@laurak.donham8374]

Retired bodyworker..did long stunt of caretaking and psoas and QL were causing extreme discomfort/pain. Tried all these yoga poses and different release exercises to no avail. This routine did the trick! Thank you. Thank you!

[@LearnSomatics]

You’re very welcome Laura! Glad it helped. If you want to feel even better check out my Daily Routine video and learn all the most fundamental Somatic movements. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching. 🙏

[@cinmac3]

i shared this video with someones channel that wanted us to use a special tool for the QL. i learned from susan and eric to extend the leg at the end , so i continued doing the propeller…

[@alext6150]

This is exactly what I needed. Thank you, I feel so much better!

[@LearnSomatics]

Glad it helped! Follow the Daily Routine to address the entire body and consolidate your improvements. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@mindyadams9041]

Whoa! Super intense and dead on the QL. I’m going to try this everyday and see if it changes my muscle imbalance. Thank you

[@mindyadams9041]

Are there any exercises ie bridges etc that shouldn’t be done? Thank you

[@LearnSomatics]

Make sure to do both sides! Use my Daily Routine video to free up the entire body too: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@LearnSomatics]

It depends, what are you trying to achieve? Keep in mind the goal of these Somatic movements is to re-establish full control and to relax the muscles. As a general rule any exercise is fine if done with good technique and it doesn't cause you pain.

[@LaoiseAnne]

colm, your suggestion really worked. The first round eased tension immediately and after a few days of practice, its all gone and i notice my arch in arch and flatten, now has no tightness at all at the top of right hip/lower back and there always was some since i started somatics a year ago. many thanks and be blessed!

[@LearnSomatics]

Excellent! Yep, Somatics works very fast once you start contracting and relaxing the right muscles. Glad your back is feeling better. You should find all your movements improve in comfort and range of motion now too. Keep it up and thanks for watching! 🙏

[@waynephan7646]

Thank you..thank you...1000x!!!!

[@LearnSomatics]

You’re welcome Wayne. Be sure to follow the Daily Routine video for further improvements. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching. 🙏

[@machiengunkelly]

Thank you I tried this in bed and it was a bit tough. I will try it tomorrow morning on my mat.

[@LearnSomatics]

You should get a better result on the mat for sure, beds can be too soft. Also try the following movement to get your QL and lower back: kzbin.info/www/bejne/nIPZeZqFiJ6ipsU Let me know how it goes and thanks for watching.

[@machiengunkelly]

@@LearnSomatics Thank you, I will.

[@Lithilic]

This felt great! I was doing something similar before but the turn with the leg really helped amplify it.

[@LearnSomatics]

Glad you found it helpful. Follow the Daily routine video too so you can learn all the fundamental movements and continue improving. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching

[@coachromigill]

This was great help. My QL was tight from lifting heavy weights. Subscribed to your channel. Thanks 🙏

[@LearnSomatics]

Glad it helped and thanks for the sub. Check out my Daily Routine video, it makes a great warm up/cool down/recovery sequence for lifting. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@tillymint1958]

Amazing! I did the right side first which is always tight....when i lay on my back afterwards the difference was so obvious! Did the left side to balance up. Liked and subscribed. Can't wait to delve into all your lessons. Really excited that this is going to be so helpful. Thank you for all you do.

[@LearnSomatics]

Nice work! Glad you found this helpful. Tight QLs can be very sore. Be sure to practice the Daily Routine. It covers all the basics and will help you continue to improve. Thanks for watching. 🙏

[@tillymint1958]

@LearnSomatics I've started doing the basics beginners routine and I watched the podcast on your website...fascinating information and it makes so much sense. Thanks again Colm.

[@LearnSomatics]

@@tillymint1958 You're welcome!

[@Bashertxo]

So good! Really hit the spot! Thanks so much ❤

[@LearnSomatics]

You’re welcome! Be sure to practice the Daily Routine too. It will help you consolidate the changes and release your entire body: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@cinmac3]

Is this movement addressed un your long knee video?!.if not what am i minding

[@maryhiggins6783]

So glad I found your feed.. or ot found me, whatevee😂❤

[@LearnSomatics]

Somatics is the worlds best kept secret! Glad you're finding it helpful Mary.

[@kieranferguson982]

Excellent video and great instructions.This has really helped me a lot. Thank you.

[@LearnSomatics]

You’re welcome Kieran. Glad it helped you out.

[@johnhodgeman3980]

Interesting. I will try this for QL. Ive used a myofascial release to stretch the QL. Hanging my leg off the side but stretched snd my opposite arm stretched ans also kinda hanging. And then i stay like that for several minutes. I never forgot that myofascial release is like melting butter. It takes time. Another one i do, as the chiro lumbar extension aggrivates me, is lay face down and put two wedges on either side of my hips and stay like that for several minutes. You can feel your low back slowly lengthen which lengthens the QL and fixes my functional leg length discrepancy. Now for me, my QL is tight because my hip flexors are overactive, tight, and painful. And the reason for that is i have SI joint dysfunction due to injury. Hypermobile. Its not the joint. For me, the primary culprit is my dorsal sacroiliac ligament. So of course my QL amongst other things will be tight on the same side as the injury. Stretching my QL doesnt fix the problem. however, if these gentle movements can help drive some bloodflow to the ligament, then it can be an incremental healing factor. QL is also tight because of anterior pelvic tilt, more so on the injured side, which goes back to tight hip flexors. And anterior pelvic tilt is the body's (and brain's) way of mimicing hip internal rotation when genuine hip rotation doesnt exist, as there's no proper space. You're actually soo internally rotated and that affects everything on that side of my body. For me and for many, the right side. So, to address QL, you need to address ALT. And to address ALT, you need to address having proper hip internal rotation and strengthen hip external rotation.

[@LearnSomatics]

Thanks for watching. Let me know how it goes!

[@albatross1593]

Thanks for this informational and lifesaving content ❤ . Can you suggest which side sleeping is best if you have pain in left QL ?

[@LearnSomatics]

If your left QL feels tight and hard sleep on your right side. That said if you follow this video and release it you should be able to sleep on either side no problem. Practice this movement on both sides and follow the Daily Routine and you’ll sleep like a baby. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching. 🙏

[@LearnSomatics]

TAKE A FULL CLASS WITH ME TODAY! 👉 bit.ly/44pjoe4 👈

[@少川靖男]

excellent !! what a gem of an exercise for all martial art enthusiasts!! plus, to avoid sarcopenia for the the bedridden folks, a must do routine safely in bed !!! thank you.

[@LearnSomatics]

You're welcome. The Daily Routine makes a great warm up/cool down for martial arts or any activity. You can try it here: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@vammamies]

This is exactly the thing that I needed. Thank you for this :D

[@LearnSomatics]

You're very welcome! If you found that helpful, be sure to follow the Daily Routine video to learn the basic movements and relax your entire body. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching.🙏

[@JoWoolley-b6e]

Painful lower back for few days, mainly QLs, after too much hard out training, especially swimming. Even neede painkillers. After resting, lying on my side for an hour and half on L then R... pain reduced considerably. Than found your video by chance, reckon this will b a winner to prevent my QLs tightening up in th future! Good for swimmers no doubt 😊

[@LearnSomatics]

Glad it helped you feel better! Have a look at the following videos to further improve comfort of low back and waist for swimming and more generally. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Improving Balance: kzbin.info/www/bejne/jIa9p6ann7qIbtk Propellor: kzbin.info/www/bejne/ooe7o6Jop7uhgKM

[@JoWoolley-b6e]

@LearnSomatics Awesome, I'll have a look at those. My lower back still recovering, so taking it gently and resting. It's the right QL, Thankfully much less intense pain today. Looking fwd to creating a preventative exercise routine to maintain strength in that area for future.

[@yavuzdogrul2163]

Release technique is awesome, thank you !

[@LearnSomatics]

You got it! Be sure to follow the Daily Routine video too, it covers all the most fundamental movements. It will release and relax your entire body, here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thanks for watching.

[@PradeepSingh-jr1rv]

Superb sir it excellently work thank you

[@LearnSomatics]

You’re very welcome Sir. Be sure to follow the Daily Routine too for further improvements. Here it is kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@clarskyy]

This is amazing really thanks a lot it’s change a lot i can hear after the exercise my stomach & diaphragm muscle getting relaxed. Do you have maybe some recommandation for hips that do the ´pop’ sound to release that hip/waist muscle ?

[@LearnSomatics]

Glad it helped. Try the following video. kzbin.info/www/bejne/qJi5iYefipKIgsU Thanks for watching

[@DrewKennedy1]

Thank you thank you 🙏 ❤

[@LearnSomatics]

Welcome! If you found that helpful check out the Daily Routine video. It covers all the basics for continued improvements. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@ConstructiveMinds100]

Great excerice. Thank you for sharing.

[@LearnSomatics]

Glad you found it helpful, thanks for watching.

[@cinmac3]

One side Would the propeller move be good to pair with this. I clearly understand that this would be helpful for whiplash, if you want to expand more great , also it might be a good explantion on your Q/A talk.

[@LearnSomatics]

Yes Propellor would go great with this, as would a Side Bend!

[@LearnSomatics]

@@cinmac3 Try it and see!

[@cinmac3]

That might be what I should do when you only have one side.

[@mightyteuton]

"Can make bending and twisting uncomfortable" Understatement of the century

[@LearnSomatics]

Did you try following along to the video?

[@Plizi]

My right side is tight and left side hurts. This actually relieved some pain. Count me as surprised

[@LearnSomatics]

Glad it helped. Have a look at the following videos for further improvement: kzbin.info/www/bejne/oJ2Ug6WQh7KqZrs kzbin.info/www/bejne/jIa9p6ann7qIbtk Let me know how it goes.

[@laurenleanderRN]

Hey there! Looking forward to giving this a shot for my chronically tight and knotted right QL. What do you suggest for repetitions and/or time for inhale and exhale on each movement?

[@LearnSomatics]

Hi Lauren, a handful of repetitions or so is usually enough, but really once the movement feels easy and smooth you'll know you're done. Re: breathing, normally it's inhale on the effort/contraction and exhale on the release. But on this one because the QLs attach to the lower ribs you can do the opposite. Take your time, go slow, pay attention to the feeling of your muscles contracting and then make the release as smooth as possible and you should be fine. Be sure to do both sides tho!

[@laurenleanderRN]

@@LearnSomatics Thank you for the quick reply! That all makes sense. I really appreciate the explanation. Do you typically feel any sensations with the actual release of the QL? Ex: in a massage I'll often feel a spasm once the muscle or knot releases.

[@LearnSomatics]

@@laurenleanderRN This is very different to a massage because YOU are doing the movement and initiating the contraction and relaxation of the muscles. You need to be able to feel your QL contract first, if you can't feel it contract you won't be able to release it. Done correctly, the release should just feel like a pleasant letting go, softening of the muscles.

[@laurenleanderRN]

@@LearnSomatics Love this. Thanks again.

[@fidelrodriguez536]

Gracias gracias gracias

[@LearnSomatics]

De nada! Gracias por ver Fidel.

[@RAHULPANDEY-ug8yc]

Thanku so much , it's gives very relief

[@LearnSomatics]

Most welcome 😊

[@silasgroenning]

Great. Thank you alot for showing me this.

[@LearnSomatics]

You're welcome! Be sure to follow the Daily Routine video to learn the fundamental movements and continue improving. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@tripprussell5352]

Worked great!

[@LearnSomatics]

Glad it helped! Thanks for watching. 🙏

[@cinmac3]

i sensed i remembered this movement from a few years ago, what ifind is by extending the leg straigh down as the arm extends above tht head its even better.

[@sojeongwook]

Thanks and this one looks like pnf pelvic pattern ex.

[@LearnSomatics]

You’re welcome. I’m not familiar with pnf pelvic pattern. I’ll have to check it out. Thanks for watching.

[@BecomeConsciousNow]

I shall try this. Thank you.

[@LearnSomatics]

Let me know how it goes for you.

[@TheTeamdom]

Awesome, I need to try this out!

[@LearnSomatics]

Let me know how it goes for you.

[@sarahgordon2597]

This stuff works internal rotation I also do the pretzel move from bar method

[@LearnSomatics]

Hi Sarah. The goal of this movement is to feel your QL contracting and more importantly relaxing. Yes there will be some internal rotation of the hip but it’s not the main focus. Make sure you are bringing the side of your hip and your ribs together when doing this. And use less hip if need be. Thanks for watching.

[@sarahgordon2597]

@@LearnSomatics thank you . iwill focus on this movement today, i am assuming we are balancing this muscle, through active contraction and then release,?

[@LearnSomatics]

Hi Sarah. Yes, our muscles tighten subconsciously in response to accidents, injuries, stress, anxiety, etc. Over time they can get so tight they start to cause restriction or pain. In order to release this subconscious tightening you have to tighten/contract them deliberately first, then slowly release. That's what we are doing in all Somatic movements. Let me know how it goes.

[@redpilled9595]

Hi Colm, i did the hip hikers ,it was stif and hard to do then i did this ql movement, then wen back to hip hiking and it was easier.The thing was i was holding my hips while doing the hip hikers,i could feel tension before in the hip like a ball in the hip the first time i did the hikers,then after ql went back to hikers and that ball of tension in my hip feels softer in my hand after.Hope that makes sense

[@LearnSomatics]

Yeah that makes sense. As a general rule, when doing the movements pay very close attention to your trunk/torso. Ask yourself - what do I need to do with my trunk to make this move feel easier? For example in the hip hikers, let your ribs shift side to side a bit as well as allowing your hips to go up and down. And let your head go along for the ride too.

[@honkhonk1555]

So basically, you find the right angle/position of the legs, then internally rotate the femur, and then hip hike on the same side?

[@LearnSomatics]

Pretty much. The hike of the hip is more important than the rotation of femur tho. And the upper body part is also important.

[@gaildbennett]

Thanks!

[@LearnSomatics]

Thanks for your support Gail! Be sure to follow the Daily Routine to learn all the fundamental movements and continue improving. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Thank for watching.

[@robertamohler5923]

Really helpful!

[@brandyberlin]

Super appreciate it!

[@LearnSomatics]

You're welcome, thanks for watching!

[@cinmac3]

Sorry i forgot. That is why i asked you to email me. Eric had may movements that can help address the QL and i fiund this and from one i remembered that he did for the groin, but, it helped my.lower back and as you say ways to further the movement to further our ease of other movements. I would love to see a completion towards a whole body healing.

[@LearnSomatics]

Hi Cindy, do you understand pandiculation? How to make a deliberate, muscle contraction and then release slowly? It's important to be very clear on that so you can do the movements effectively. See this video: kzbin.info/www/bejne/ZmbJpGCdrK16aac

[@cinmac3]

Yes but I am not always aware of how I might be able to do it. As in my lower belly, that needs attention , that I question.

[@cinmac3]

I think my problem is i have not been able to fix my anger / negative/ sadness that in me,this might be what i need to master !

[@evelynreid5215]

That definitely eased the QL thanks but I also felt tightness in my front ribs ( is that the obliques?) & diaphragm. What can help those please.? Many thanks

[@LearnSomatics]

Hi Evelyn, for front ribs any of the curling movements will help such as the ones below: Free Tight Ribs: kzbin.info/www/bejne/m4uYfoNurK-kj80 Belly Breathing: kzbin.info/www/bejne/i6e8koJtm6qlbbs Then afterwards try this one to further open the ribs/belly Open Book: kzbin.info/www/bejne/b5_IgJdvmdJli6M Let me know how that goes.

[@evelynreid5215]

Very many thanks. Your help is much appreciated

[@atxvet]

Really magical. Thank you so much!

[@atxvet]

Coming back after four hours to say this is the best my back has felt in weeks!

[@LearnSomatics]

So glad to hear that! Why not try the Daily Routine video to keep that feeling.

[@mandaroo9486]

I’ve been having lots of ql issues and it how all the way up to under my shoulder around my ribs. It been terrible the last 6 months. I just found your video and did the ql stretches and I already have some relief! Any other suggestions for how far my tightness goes up my left side of my back to help release it? Thank u so much for sharing!

[@LearnSomatics]

You're welcome. For further relief I'd recommend the following videos: kzbin.info/www/bejne/bp7Ui5eVhdmnZtU kzbin.info/www/bejne/jZ2zaZVomtKoo5Y And the Daily Routine which addresses the entire body: kzbin.info/www/bejne/pqnUnXR3i9GFgbc And if you'd like to take a full class with me check out my on-demand classes here: app.arketa.co/learnsomatics/on-demand

[@SVSkalliwag]

⁠thank you! These two are really helpful. Is there anything I can do standing up, on the fly? My QL muscle on my right side still keeps tightening up later on during the day pulling my tordo over and affecting my walking “normal “.

[@LearnSomatics]

Glad they helped! For on the fly, have a look at the following movement by Martha Peterson, it says for shoulder but it will help with hips and qls too. kzbin.info/www/bejne/oJLPk6J-ntOihpIsi=2a1uhM08fOhoIGq-

[@Roger_Ramjet]

Thanks for this! Can you point me toward the other movements mentioned? I'm having a senior moment

[@LearnSomatics]

Yes of course! Side Bend: kzbin.info/www/bejne/bp7Ui5eVhdmnZtU Hip Hikers Prone & Supine: kzbin.info/www/bejne/gX6QenajfNVga5I Hip Hikers: kzbin.info/www/bejne/d33dZYOKiNVrhKM

[@Roger_Ramjet]

​@@LearnSomaticsthank you from a sore Dub in Boston!

[@LearnSomatics]

No worries fella! Been to Boston a few times, good town. Let me know how you get on with them.

[@billfreeman9202]

Thank you sir so much 🙏

[@cinmac3]

Did you receive my 2 questions? Below I have another question, do you know how else i can relieve my shoulder extending up .

[@LearnSomatics]

If your shoulder cant extend up reach it down first, like this: kzbin.info/www/bejne/Z4aoeGeYYrWnh8U

[@Mai_Tai_Meyers]

I massage and stretch, but never get much release. I've watched a million youtube videos. But this seemed to work best. Is this technically pandiculation? I may try this with other muscles that are tense and I can't release.

[@LearnSomatics]

Hello, yes this is Pandiculation of the QL, obliques, lats, intercostals and internal rotators of the hip. Glad you found it helpful. Be sure to follow the Daily Routine video to learn all the fundamental movements. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@Tad-For-Global-Peace]

Ty

[@TheRetrospective]

interesting technique, thanks for sharing 😊

[@LearnSomatics]

You’re welcome. Thanks for watching.

[@newts1964]

I find the sides of the hips tighten up with this movement and still have no idea if its my weak glutes that are causing the ql tightness....any suggestions

[@LearnSomatics]

Have a look at the following movements to address the waist and the hips. For waist kzbin.info/www/bejne/hH-xpJKYetqdjJo kzbin.info/www/bejne/bp7Ui5eVhdmnZtU kzbin.info/www/bejne/jIa9p6ann7qIbtk For Hips kzbin.info/www/bejne/mWXZaahtbrSZrrM kzbin.info/www/bejne/qaOUn6mIj8mmf5I kzbin.info/www/bejne/hKnVmamVadh4jck kzbin.info/www/bejne/qKiVZGd-ip6Jea8 Pick your way through those and then you can retest the QL movement. If you'd like some real time help I also offer online 1-1s here: bit.ly/49Jamwh

[@cinmac3]

I have trouble with my shoulder putting my arm over my head the muscle in my upper back didn’t let me extended it all the way it helped some extending leg toward the back and straight out on the left side of my body. Do you know why that would happen ?

[@cinmac3]

What do you think. Colm? Two questions. And also do you think hanging from a bar with the arms Is stretch? -------- James knight taught the lighthouse , I could not find it , so I have heard many say it has helped their shoulder, I try ii t but, I am not sure. All of the sudden itseemed as so much tension entered my body, I believed and heard from Thomas Hanna age is a myth, but, my body does not feel this way.e

[@LearnSomatics]

It's hard to say without seeing you Cindy. Have you been to see a Somatic Educator in person before?

[@LearnSomatics]

​@@cinmac3 hanging from a bar is a stretch for sure, some folks find it useful. Actually yes I know the light house movement by James Knight, it's basically the Seated Twist movement from the book Somatics. Consider focusing on a handful of the basic movements and learning them first.

[@YogiBethC]

This was helpful, thank you! I could definitely feel the tight spot in my left QL area. However, I'm not sure how effectively it was releasing. I also think my sitting at a desk makes it worse - any recommendations for how to sit in order to prevent this issue in the first place?

[@LearnSomatics]

You're welcome! If you can feel the tight spot, initiate the release from that spot, ie; make that the first area you allow to soften as you relax out of the contracted position. Also, make sure to do both sides, doing the non tight side helps to release the tight side further. Add a Side Bend on both sides too. Re: sitting. I will be doing some seated videos soon. Watch this space.

[@LearnSomatics]

Here's some seated Somatics from Susan Koenig: kzbin.info/aero/PLZ4qHLITBsutKZ3kdxN0_ftY4Plt-mc-u

[@YogiBethC]

Thank you so much! I will definitely watch your channel for more practices.

[@YogiBethC]

@@LearnSomatics Thanks for this as well! I will definitely check her out. I am sure that misalignments when I am seated have been contributing to my QL area pain, but I haven't been able to figure out what I need to change.

[@YogiBethC]

@@LearnSomatics I tried this again today and found that I could feel more contraction in the tight spot by leaning back a little, both with the torso and with the head.

[@ericbeeman1514]

Thanks!

[@LearnSomatics]

Thank you Sir!

[@judycharles4230]

Please help with sciatic nerve pain, especially on the side of the leg

[@LearnSomatics]

Hi Judy, use the Side Bend and my Sciatica videos below. They should help. Side Bend: kzbin.info/www/bejne/bp7Ui5eVhdmnZtU Sciatica: kzbin.info/www/bejne/oJ2Ug6WQh7KqZrs

[@gerrygizzygarcia2572]

I have serious pain both sides but mostly the right side and also right hip pain and right glute hope8 this helps

[@LearnSomatics]

Hi Gerry, before you do this one, follow along to the Daily Routine video. It covers all the basic movements for back, front, hips etc. Then do the Side Bend, then you can come back to this one. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Side Bend: kzbin.info/www/bejne/bp7Ui5eVhdmnZtU Let me know how it goes

[@gerrygizzygarcia2572]

@@LearnSomatics ok thank u appreciate it

[@ericcoopersomatics]

Looks good, Colm.

[@LearnSomatics]

Cheers Eric! Hope all is well with you my man!

[@leahthompson1]

My left side is my problem side with SI joint pain and sciatica and I feel it mostly in my glute medius.

[@LearnSomatics]

I have videos for SI joint, and Sciatica, give them a try, see below: SI Joint: kzbin.info/www/bejne/nYS6nph4l7Rojac Sciatica: kzbin.info/www/bejne/oJ2Ug6WQh7KqZrs

[@leahthompson1]

@@LearnSomatics Thank you

[@cinmac3]

Would I do the propeller be more complete, obliques, waist shoulder hips ??? i forget .that was what Susan Koenig called the broom stick,I like here with that , I found putting my arm straight over my head , again , it still hurt the back of the shoulder, most of the time.

[@LearnSomatics]

If it still hurts the back of your shoulder just leave that bit out and focus on the turning of the sternum instead.

[@LearnSomatics]

@@cinmac3 Try Susan's Seated shoulder movements, they would cover that.

[@pmaz-11]

Could the tightened QL be inhibiting me from lying completely flat on the floor. Now when I lay down, either my head is upward or my low back arches to compensate. Plz advise. Thank you sir!!!

[@LearnSomatics]

Folllow this. Covers all the basic movements for entire body. Then retest laying flat. kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@autumnvaughn5889]

I cannot lift my leg that high... Why can't I? What is weak, if my QL is tight? I've been doing abduction and adduction and hip thrusts to strengthen my gait... Now I'm confused... 🤔😢 It's my right QL.

[@LearnSomatics]

Follow the Daily Routine video first, it covers all the basic movements, then come back to this one. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc You'll probably find it easier to do this QL movement once you've done the Daily Routine a few times. Give it a try and let me know how it goes. Thanls for watching.

[@redpilled9595]

Hi Colm, does a tight ql contribute to a hiked hip.What benefits do you get by relaxing this muscle?

[@LearnSomatics]

Yes it can indeed contribute to a hiked hip, it can also contribute to low back pain, SI joint pain, and affect breathing as it attaches to the lumbar vertebrae, pelvis and the lowest ribs. So the benefits are more comfortable back, level hips and freer breathing. Did you try this movement? Do one side, then get up and walk around and the benefits will become clear. Then do the other side.

[@dmac7473]

Hi I have had tight hip flexor and pelvic tilt I have been working on loosening hip flexor but haven't helped and sciatica at the same time do my QLS muscle need work to find relief

[@LearnSomatics]

Try the following videos in order. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Psoas Release: kzbin.info/www/bejne/eYvapZSXab5rjqM Sciatica Relief: kzbin.info/www/bejne/eYvapZSXab5rjqM

[@dmac7473]

@@LearnSomatics Thanks will do is there any hope have tried so many exercises getting mad in all this

[@LearnSomatics]

@@dmac7473 There is always hope. Have you tried a lot of Somatic movements? If you'd like help I also offer online 1-1s. Here's the link: learnsomatics.ie/online-classes/

[@petermaier3725]

Very well explained, thank you! Is your practice purely Somatics as Thomas Hanna taught it? Or have you developed it further?

[@LearnSomatics]

Hi Peter, glad you found the video helpful. It’s Somatics as Hanna taught it. Or at least that’s my intention.

[@petermaier3725]

@@LearnSomatics Thanks for the info! In your experience, is it important to diagnose the problem exactly and then tailor a program? Or can one just do a general program with the most important exercises and ususally things will resolve?

[@LearnSomatics]

@@petermaier3725 It depends, often just learning the standard program is enough. Other times folks' movements need a little tweaking here and there. After which the standard program is enough to maintain and improve their movement.

[@petermaier3725]

@@LearnSomatics Thank you for the explanation! Do you actually think that Hanna Somatics can replace a "traditional" stretching routine (which I've been doing for many years)? Or do you think there's still some value to a normal streching program?

[@LearnSomatics]

@@petermaier3725 Depends on your goals. Some sports/activities require a high level of flexibility which necessitates a dedicated stretching program. But if you just need standard range of motion (touch toes, squat, etc) Somatics is perfectly adequate. It's important to understand tho that when muscle are chronically contracted, stretching won't release them.

[@elainejohnsonoflynn8913]

Hi Colm, really interested in this method of getting the old QL to relax and I must say it seems to be having a positive impact on the muscle. However, the lower back pain has increased. Is this common to find a shift in pain amd can I do anything to help this? PS left you a coffee!

[@LearnSomatics]

Thank you for the coffee, much appreciated. It's not uncommon to get pain shifting around as you release one area. I'd recommend following the Daily Routine video as that covers the entire body. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc The following videos will also be useful for you kzbin.info/www/bejne/oJ2Ug6WQh7KqZrs kzbin.info/www/bejne/nYS6nph4l7Rojac Try those and let me know how it goes. Thanks for watching.

[@elainejohnsonoflynn8913]

@@LearnSomatics thanks so much for getting back to me. Will give those ideas a whirl. Cheers

[@GotyaSteph]

Everytime I’ve tried this my neck has hurt badly along with backlight . Is there any other movement that can help with a twisted pelvis . I don’t have scoliosis but my hips are facing left while my torso is going in the opposite direction

[@LearnSomatics]

Hi Steph, don't do any movement's that are causing discomfort. For a twisted pelvis have a look at the following movements. Go INTO your twist first tho. So when you're doing movements, twist your hips MORE to the left first, or your torso MORE to the right first. Then lay flat and see if it feels more even. Then see if you can go in the other direction. Do these movements in the order presented here. Go slow, don't force anything, and stay within a range that is comfortable for you. Twisting at the waist: kzbin.info/www/bejne/l325hqGEfK91gtU Steeple Twist: kzbin.info/www/bejne/n4HGZKVpds12ZqM Washrag: kzbin.info/www/bejne/d2LRhGx-lK9ljac Twisted Pelvis: kzbin.info/www/bejne/eYTUln-harusbKM Let me know how that goes.

[@GotyaSteph]

@@LearnSomaticsthank you , I will try them , in that order , before you replied I had started the twisted pelvis , followed by the leg length discrepancy video and then the psoas but I’ll follow the order you have provided

[@LearnSomatics]

@@GotyaSteph Be sure to familiarise yourself with the Daily Routine video too. The movements in that are the most fundamental ones everyone should learn. Here it is: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@esrtlg]

Perfect. İmmediate release. ❤

[@newts1964]

How often should you do this daily and weekly

[@LearnSomatics]

Twice a day is plenty. Do both sides tho. Also follow the daily routine to learn the most fundamental movements. Here it is. kzbin.info/www/bejne/pqnUnXR3i9GFgbc Do this once or twice a day too. Let me know how that goes. Thanks for watching

[@SVSkalliwag]

When I’m doing the leg portion I also feel it on my opposite hip. Is this normal?

[@LearnSomatics]

Can you elaborate? Where in the opposite hip do you feel it? In any event, I'd recommend following the Daily Routine video linked below, then coming back to this and retesting. kzbin.info/www/bejne/pqnUnXR3i9GFgbc Let me know how that goes and thanks for watching.

[@SVSkalliwag]

On the outside, around my hip. I did the sequence you recommended. Felt good. My problem is my left leg is shorter than my left. It’s causing my back muscles to be all out of whack. My right QL muscle gets so tight it will pull my torso to the right at about 30 degrees making everything in my lower back even worse

[@LearnSomatics]

Ah okay, for a leg length issue I'd recommend the following two videos. kzbin.info/www/bejne/j5KQY2uFeJd4f7M kzbin.info/www/bejne/jIa9p6ann7qIbtk There may be some overlap within them but worth exploring both. See how that goes.

[@fusion9619]

My left QL has been tight for 25 ish years - since I was a teenager. Nothing I try works, including this. I've recently begun sleeping on the floor because that gives some relief in the morning. I only recently learned that the problem was my QL muscle - I had thought I had sculiosis, but now I understand it's just that darned muscle. I'm thinking maybe I should get an injection there to force it to relax...

[@LearnSomatics]

Hi Fusion, sorry to hear you're still feeling stuck. QL is involved in a lot of different movements so you may need to explore some other Somatics movements as well to get it moving again. Consider working with A Clinical Somatic Educator in person 1-1 too if you can find one in your area. In the meantime have a look at the following sequences, they should help to free up your entire waist/low back area. kzbin.info/www/bejne/nYS6nph4l7Rojac kzbin.info/www/bejne/oJ2Ug6WQh7KqZrs kzbin.info/www/bejne/pqnUnXR3i9GFgbc Hope that helps, thanks for watching.

[@fusion9619]

@@LearnSomatics thanks! I'll practice these.

[@LearnSomatics]

@@fusion9619 Let me know how you get on.

[@cinmac3]

Not both sides :( Love the movement, and your explanation.

[@evelynreid5215]

Hi. Could a tight qi contribute also to a tight psoas? Many thanks in advance.

[@LearnSomatics]

Yes, absolutely! Pair this movement with any of the Psoas Movements and see if they don't influence each other postiviely.

[@Nah481]

I love these videos but I wish that the sound was better. It's really hard to hear you need a better microphone

[@LearnSomatics]

I know, I’ve been learning as I go and unfortunately the sound on some of my earlier videos is poor. More recent ones are much better as I finally got a decent mic set up. Thanks for watching!

[@heidioxendale2522]

Is this supposed to make it feel more tight , I feel like it’s really working it but hurts . I have been feeling better but since I started a remote job an mountain hiking I’ve had awful QL aches (daily ) which hasn’t gone away in over a month . Thankfully my groin and lower back are better . 95 percent of my discomfort is this exact area . Side of oblique/hip and and a sore sacrum , but mainly QL

[@LearnSomatics]

Hi Heidi, when you're in the contracted position it will feel more tight, that's the idea. You contract it deliberately and then as you slowly relax back to rest, your QL is relaxing too. It's important to do both sides too. Also practice the Side Bend, and my Sciatica video. That should help you.

[@naveenahmad1331]

Hi Colm ! My dad has very stiff mid back , he walks side to side and after a while starts holding his mid back with his hands , will this movement help ? I think he has forward head posture too

[@LearnSomatics]

Any of the Arch & Flatten movements and Arch & Curl movements would be better. The Daily Routine video also. 👍

[@naveenahmad1331]

@@LearnSomatics thank you Colm !

[@cordellsenior9935]

Super.

[@LearnSomatics]

Glad it helped. To improve further be sure to follow along to the Daily Routine video, that covers all the most fundamental movements: kzbin.info/www/bejne/pqnUnXR3i9GFgbc

[@avishek6359]

Hi! I have been a side sleeper all my life which is my right side and now I usually feel my right side gets tensed and try to pull me that side. I feel my most weight on my right side and when I do muscle energy technique I feel good temporary. Do you think it's my right ql which has been doing all of these? Because when I stand I feel my right ql is tighter than left

[@LearnSomatics]

Hello Avishek, it is likely that the entire side of your trunk is subconsciously held tighter than necessary. This is very common. Follow the daily routine video and add the Side bend on BOTH sides, see how you feel after working your way through both of those videos. They will address everything you mention. Daily Routine: kzbin.info/www/bejne/pqnUnXR3i9GFgbc Side Bend: kzbin.info/www/bejne/bp7Ui5eVhdmnZtU Let me know how you get on.

[@avishek6359]

@@LearnSomatics yes seems like it. Also My jaw is shifting to the right due to this

[@LearnSomatics]

Keep practicing and you'll keep improving. Thanks for watching.

[@stephaniewalton8061]

Can you do this in a seated position

[@LearnSomatics]

Sure you can do that. It may not be quite as effective in a chair but it’s possible.

[@HubbardAlma-x6n]

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