Muscle Of The Month - Quadratus Lumborum

Why are we thankful for the good old QL? 

 It’s the muscle that helps you carry 15 bags of groceries in one hand....in one trip!

 

Attaches:   The lower rib, the spinal vertebrae and the pelvis. 

Function:  To stabilize and help function of the lower spine.  If you’re holding a heavy weight in your right hand, the QL contracts to keep you from leaning to the right.  Besides that, the QL connects the pelvis to the spine.

Strong QL Test:  Hold and time a side plank position on each side (left & right).  If there is a significant difference in time it is likely that one side is stronger than the other. 

Interesting QL Facts:

• It allows your upper body and lower body to do things independently.  For example, keep your hips and legs still while moving your shoulders and arms. 
• It is known as the “hip hiker” because it’s the muscle that lifts the hip. 
• QL pain can be paralyzing. It brings a sharp stabbing knife like pain to the lower back area. Turning over in bed and trying to stand from a sitting position can almost bring tears to the eyes. 
• If you have one hip noticeably higher than the other, chances are you have problems with the QL.

Possible Signs of An Unhappy QL: 

• Pain in the lower back.  Generally deep, dull, and aching, but may be sharp during movement. 
• You may have to drop on all fours due to pain from the QL. 
• Coughing and sneezing can be extremely painful. 
• You may not be able to roll over in bed or stand upright due to pain. 
• You may have referring pain down the leg mimicking sciatica. 

So, next time you're carrying 15 bags of groceries in one shot, remember to thank your QL!  If you have a tight QL, massage therapy could be a great option to help loosen and lengthen the muscle tissue.  If it's more serious, you may need to consult with a medical doctor or physical therapist. 

Boost Your Clients’ Immune System during a Massage

As a licensed massage therapist I like to pack as many helpful healthful benefits into every massage session I do.  The little extras keep clients coming back for more and I feel good knowing that I did my best! 

Here’s our version of the Immuno Massage routine we do at Balance Spa.  It helps to bolster our clients’ immune system while they’re receiving a Swedish or Deep Tissue Massage.  We recommend this massage to clients who are feeling run down or feel like they’re coming down with something.  Of course, we would not do a massage when a client is actively sick with flu or a cold.

Below is a quick list of what you will need (other than your normal massage supplies):

• Immune Boosting Essential Oil Blend (recipe provide further down)
• Castor Oil (about 1 oz)
• Heating Pad (any kind of heating pack that provides a gentle warmth)
• Muslin cloth (or any thin cloth) large enough to cover the back

The immune boosting extras can be incorporated into just about any style of Swedish or Deep Tissue Massage with very little extra effort.  Also, the cost of the supplies is minimal since you use very little product per treatment.  I recommend doing your own research on the oils and castor oil so that you can clearly explain to your client how it will benefit them. 

Below is how I incorporate it into my massage, however, it can be adjusted to fit your flow.  Ideally the castor oil hot pack is done on the stomach but we’ve found that not all clients are up for that so we do it on the lower back and back. 

Prior to doing the Immune Boosting treatment, ensure that your client is not allergic to any of the products you are going to be using on them.  Also, inform them what you will be doing and how it is beneficial to them.  You definitely want to have their consent but also for them to know that they will be receiving more than just a massage from you.

Place two drops of Immune Boosting Essential Oil Blend on the sheet below the clients face.  Ensure their face does not come into contact with the oil.  The idea is just for them to take in some of the aroma of the essential oils.

• I usually start the client in a prone position.  Before beginning the massage, I apply a small amount (1/2 ounce) of castor oil with about 5 drops of the Immune Boosting Essential Oil Blend and apply to their back.
• Cover their back with the thin cloth and place the hot pack over that.  If you only have a small hot pack, place it over the lower back then re-cover with sheet/blanket.
• Leave the hot pack on for 10 – 15 minutes.  During this time I will work on their legs.
• Place 5 drops of peppermint essential oil on the bottoms of each foot.  Remove the hot pack from the back and place on the bottoms of the feet and recover with blanket/sheet.
• Massage the back and then continue with your Swedish or Deep Tissue massage routine.
• At the end of the massage, place a few drops of the Immune Boosting Essential Oil Blend on your hands, rub them together and ask your client to take two deep breaths as you hold your hands slightly above their nose.

This is our blend for the Immune Boosting Essential Oils.  It is based on the “four thieves” blend, of which there are many recipes available.  You can adjust quantities and blend to your own preferences.

1 tbs. Clove Essential Oil

1 tbs. Lemon Essential Oil

2 ½ tsp. Cinnamon Bark Essential Oil

2 tsp. Eucalyptus Essential Oil

2 tsp. Rosemary Essential Oil

Store away from and sunlight. Preferably in a cool location. Keep out of reach of children.

1 Teaspoon = 4.9 Milliliters = 0.166667oz

1 Tablespoon – 14.7 Milliliters = 0.5oz

DO NOT USE PLASTIC CONTAINERS TO MIX OR POUR ESSENTIAL OILS.  THE PLASTIC WILL MELT.

Check out our blog to read more about the benefits of these individual essential oils and also how castor oil helps to improve our immune system. 

We hope you enjoy this add on to your massage and also benefit from the healing properties of these amazing essential oils!

Are you a runner? This study finds running creates more new brain cells in rats than other exercise!

For all the addicted runners out there, it's a downer hearing how hard running can on our joints, body, etc.  No other workout seems gives you that same high!  Well, here's a great study that shows how running has a super healthy one up on other exercise.

A very recent 2016 study from the University of Jyvaskyla (Finland), performed on rats, found that running led in the production of the most new brain neurons (neurogenesis). Researchers compared the effect on the brain of running, weight training (rats climbed walls with weights attached to their tails) and high-intensity interval training (sprinting on treadmills/slowing/repeating). A substance was injected in the rats’ brains to track the creation of new brain cells and the runners showed by far the most neurogenesis: their hippocampus teemed with new neurons, while the high-intensity interval training showed far fewer neurons created, and the weight training showed no neurogenesis.

This study was done over a period of 6 - 8 weeks so don't think you can get smart after just one run!  It also suggests that physical exercise promotes neurogenesis most effectively if the exercise is aerobic and sustained.  So, go forth and do your spin class, step class, long distance cycle or swim.  Get that heart rate up (safely), keep it there and see if you feel smarter after 6 - 8 weeks!