The Hour of the Quadratus Lumbrum

Session 3: The Hour of the Quadratus Lumbrum

This is the third session in the Series of Ten, as well as the third and the final session of the “superficial” sessions. This completes the “superficial” sessions that are designed to release externals layers tissue or fascia to allow us to do deeper work in later sessions. Once again, the main goal of this session is to horizontalize the pelvis.

By achieving a horizontalized pelvis, the legs and feet start to move underneath the body to create a more stable foundation as well as allowing the shoulders to move more efficiently.

As we move through this session, the body starts to develop a sense of its core and central line. The core of the body is the center of the body, the center of the structure, the center of gravity. Imagine the tower that we used as an example in the second session, The Hour of the Feet and the Legs. While it is true that the tower collapses over time without a strong foundation, the same holds true for the core or center of gravity for the tower. The difference being that the entire structure doesn’t fall, only the top half. This is where you truly begin to see and understand how and why the body thrives in a balanced state of existence.

Where balance is created, freedom follows.

~ Nik Monthulé, Structural Integration Practioner UCMT

As we inspire change in the structure of the body, there are some re-patterning exercises that need to be implemented. So that as these changes settle into their new position the progress can be retained long term. After session three, we want to continue with the re-patterning exercises from the previous sessions (Session 1 and Session 2) as well as the spinal roll.

Spinal Roll

This is a very simple exercise for regaining and maintaining length and movement in the spine. You can do this just about anywhere.

• Start by finding your balanced stance up against the wall with your feet about 1-2 feet in front of your body.
• Then, imagine rolling over one vertebrae at a time.
• Start by letting your head drop in front of you, let the arms and head hang loosely as you continue to move thru the thoracic spine, ending when you have reached a comfortable position with a gentle stretch in the hamstrings. Don’t worry if you can’t reach your toes, this is not the purpose of this exercise. However, it is a great way to gauge your progress.
• As you are slowly going through the movement, pay special attention to the areas that seem “stuck”.
• When you reach your limit, slowly come back up.

While repeating this movement and really working through those bound up areas, over time, you will improve the overall length, flexibility, and resilience of the tissue.