Video

Transcript

hey guys today we’re going to talk about

the dangers of crossing your legs too

much okay so if we look from the back

here’s your pelvis right here and then

you have this little middle connection

bone called the sacrum and you have the

lumbar vertebra there’s a there’s two

muscles that connect from the top rib

the 12th rib to the top of the skull to

ilium which is your hip bone right here

and it’s called the quadratus lumborum

you have two of them quad meaning four

sides okay so the function of this

muscle is to raise the hip on one side

if you’re crossing your legs only on one

side over a period of time it’s going to

shorten this muscle and then it’s going

to pull your vertebra a little bit out

of alignment and you’re going to pinch

the nerve on this side and you’re gonna

have a low back pain and you’re gonna

have a heck of a time trying to figure

out what it is I’m gonna show you what

to do to figure out if this is your low

back problem number one and number two

how to corrected okay let’s go to the

next section so as you can see if you’re

sitting like this your leg is bent out

your femur is rotated out it’s going to

cause the pelvis to be dropped on that

side so it’s very very important if

you’re gonna cross your leg which is not

a problem but you’re gonna have to

alternate okay it’s not just one side

and in fact if you’re sitting right now

go ahead and try this go ahead and cross

your leg of one side and then cross your

leg on the other side and see which one

is tighter okay it might be a good idea

to stretch the one that’s tight okay

now you might sit like this same deal

it’s gonna it’s gonna affect the pelvis

so again you want to alternate go back

and forth as you’re sitting all right so

here’s a better picture of what I’m

talking about it’s the back part of the

to ilium right here and this is your hip

bones the sacrum lumbar vertebra last

rib so the quadratus lumborum comes from

this right here all the way over here

and it connects to these little things

right here so if you’re crossing your

leg on one side it’s gonna bring it down

this way it’s gonna pinch these nerves

right

so now let’s show you how to test for it

and how to correct it so what you’re

going to do is you’re going to basically

take a book and you’re going to drop

down keep your knee locked you’re gonna

drop down one foot as far down as you

can so your pelvis is drop down on the

right side okay so you come up and you

just come down right here and you’re

going to feel the lower back is there

pain is there any tension there okay now

we’re going to compare that with the

other side right here okay so we take

the other leg and drop it down keeping

your knees locked just bring your pelvis

down okay now you’re comparing this side

with the other side which side hurts

which side is tighter let’s pretend that

the right side is painful or tight when

I drop down now let’s go into the

correction what you’re going to do is

you’re going to do the opposite side

okay you’re going to take the other side

the good side and you’re going to bring

it down and up as high as you can and

down you’re going to do that ten times

okay so in other words the stretch is on

the opposite side the good side not on

the bad side you’re not going to think

about it do you want to put yourself in

pain no you stretch the other side what

happens that will balance it out after

you do that ten times then reassess and

do the bad side and you’re gonna find

that pain is gone okay that’s how you

correct an imbalance with the quadratus

lumborum you’re actually strengthening

the quadratus lumborum that muscle back

there it wouldn’t even hurt to be able

to do this on a regular basis and do

both sides once your pain is gone and

strengthen that muscle my cousin’s gonna

help your back especially if you do a

lot of sitting all right guys go ahead

and try this and put your comments down

below

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