Day 16 – The Drunken Hawaiian

Today we are going after the QL, the quadratus lumborum. This lower back muscle can cause a bunch of problems if it gets tight and inflamed. The QL is connected to the psoas, the diaphragm, the illium and the floating ribs and when we roll it out we improve breathing, hip function, posture and decrease back pain. The move is called “The Drunken Hawaiian” and is performed with a Yoga Tune Up® Alpha ball. You first need to locate the QL by placing the ball on your back in the soft area below the ribs but above the pelvis. Lie on your back and place the ball in the sweet spot just on the back of the waist. Drop your knees over to the side like you passed out and slowly move your hips like you’re doing a hula dance. You want to feel the ball pressing in laterally toward the spine from the side of your waist as opposed to just lying on top of the ball and having the pressure go from back to front.

Before and after doing this you should check in and check out with a standing forward bend. You should have some improvement in your flexibility after this. Also notice your breathing before and after and see if you breathe more easily.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.

Day 16 of 30. The Drunken Hawaiian. from Force Distance Time on Vimeo.

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