{"id":30679,"date":"2012-05-31T10:10:26","date_gmt":"2012-05-31T15:10:26","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2012\/05\/dryland-tip-tennis-ball-quadratus-lumborum\/"},"modified":"2018-07-10T11:17:13","modified_gmt":"2018-07-10T18:17:13","slug":"dryland-tip-tennis-ball-quadratus-lumborum","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-tennis-ball-quadratus-lumborum\/","title":{"rendered":"Dryland Tip: Tennis Ball Quadratus Lumborum"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"http:\/\/blip.tv\/play\/hKkHgvj%2BJAA.html?p=1\" width=\"480\" height=\"326\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n<i>Dryland Tip by Swimming World correspondent G. John Mullen of <a href=http:\/\/www.SwimmingScience.net target=_blank>SwimmingScience.net<\/a> and <a href=http:\/\/www.CenterofOptimalRestoration.com target=_blank>CenterofOptimalRestoration.com<\/a>, Creator of <a href=http:\/\/www.corswimmershoulder.com target=_blank>Swimmer&#039;s Shoulder System<\/a><\/i><\/p>\n<p>SANTA CLARA, California, May 31. THIS week&#039;s Dryland Tip from Dr. G. John Mullen is the tennis ball quadratus lumborum.  This exercise focuses on core endurance related to low back health. <\/p>\n<p><b>Purpose:<\/b> Core muscular endurance directly correlates with low back health. When hyperactive, the quadratus lumborum inhibits the strength of the core musculature. The tennis ball\/baseball provides a pressure to the muscle to release tension and improve muscle strength for the core. This technique is not for improving low back mobility, but to enhance stability.<\/p>\n<p><b>Directions:<\/b> Lie on your back and rotate 45 degree to your side with the tennis ball approximately 2 -3 centimeters from your spine. Sink into the ball and relax. Stay on the spot of tenderness for approximately 30 &#8211; 180 seconds or until the tenderness improves. Make sure you, especially your shoulders and neck, are relaxed.<\/p>\n<p><i> G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. <\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dryland Tip by Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer&#039;s Shoulder System SANTA CLARA, California, May 31. THIS week&#039;s Dryland Tip from Dr. G.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,17,69173,4],"tags":[],"class_list":["post-30679","post","type-post","status-publish","format-standard","hentry","category-featured","category-coaches-education","category-commentary","category-dryland","category-zzzzzzzzz"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Dryland Tip: Tennis Ball Quadratus Lumborum - Swimming World<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-tennis-ball-quadratus-lumborum\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Dryland Tip: Tennis Ball Quadratus Lumborum\" \/>\r\n<meta property=\"og:description\" content=\"Dryland Tip by Swimming World correspondent G. 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