Waching daily Jan 2 2019

hey everybody it's DoctorJo and QL Remy, and today I'm going to show you my top 5

ql stretches for back pain. so let's get started.

so the first stretch you want to get into the

butterfly position. so the butterfly position is when you put your feet

together out in front of you knees are out to the side and depending on how

much flexibility you have, you can bring your feet in. so if you have tight

groin muscles this might be a little difficult. so you just get into a

comfortable position, then the side that you want to stretch, so if it was my left

side I'm gonna take my left hand and bring it up and over, and then take my

right hand and kind of push down and through. and so I'm just gonna kind of

stretch this way that I should feel that stretch kind of right in through here.

some people like to kind of push down on the opposite knee to get a stretch, but I

personally like almost like you're taking a big ball and you're just kind

of rolling it through. so you're going up and over and pushing through and I get a

really really good stretch with that. so since it's a full stretch, you want to

hold it for 30 seconds and do it three times. so if you just have one side

that's hurting, I would still stretch both sides just because you want to keep

everything balanced. and I also if I do both sides, I like to alternate back and

forth. you don't have to you can do them all on one side and then switch, but a

lot of times if you're alternating back and forth it gives the other side a

little bit of a break. so then the next stretch you're gonna take your leg that

you want to stretch, so I'm just gonna switch now so you can kind of see. so if

I wanted to stretch my right side, I'm gonna put my right leg out and so just

kind of out at an angle maybe that 45 degree angle or if you are gonna do a

split with your leg, and then so it's still kind of the same concept. so now

I'm gonna bring my arm up here because I want to stretch this side, and then I'm

leaning over. and again a lot of people kind of like to push down on that knee

so you can push with your arm if you have a little more flexibility, or you

can just kind of push with your hand and just kind of get that stretch all the

way down. so I'm feeling that stretch all the way kind of in that low side of the

back and that's where that QL or that

quadratus lumborum is. and that muscle a lot of times people forget about, but it

has a lot to do with back pain. so again 30 seconds pushing down on that opposite

knee getting that stretch holding it 30 seconds, doing that three times on

each side. so you can also do kind of a little bit of a change modification with

this one. so you're still in the same position where you're got one knee bent

and the other one out, and so this time when you come up you're gonna rotate

your whole body over to really get that extra stretch. so I'm bringing my arm up,

and I'm turning my body almost like I'm pointing over to the opposite side. so

arm up, rotate over, bring down. and I'm really getting that nice big stretch

through there, and so even though it's kind of hard to do, you can just do a

small stretch. if that's not too hard then you can come back up and then go

back over a little bit further. so you can modify it a little bit and even if

you just kind of turn without going down you might feel a little bit of a stretch

with that as well. so 30 seconds, 3 times on each side. so the next stretch is

going to get you in a little bit of a tougher position. so if you have other

aches and pains, injuries, this might be a tough one to do, but you can definitely

give it a try. so what you want to try and get in the position of is a hip at

90 knee at 90 position kind of front and back. so you're gonna kind of bring one

knee in the front so 90, 90 kind of thing and then the other one in the back 90, 90.

now this is going to be really uncomfortable for some people, so if you

can't do this, that's okay.the front one is the one that's a little bit more

important to do and then again you're just going to take that arm kind of up

and over while you're just kind of pushing this one through or maybe just

holding that side a little bit, and then just stretching over into that stretch.

and you're just going to get that nice QL back stretch right there. so again

holding for 30 seconds doing that 3 times.

if you want to come back over and stretch that way you can, but make sure

that you're stretching or switching your feet as well. so then I'm coming up this

way 90 90 and that one 90 90 in the back and then stretching over this way. so I'm

getting that nice stretch along the side in the lower back and make sure you know

again you're not stressing anything out in your legs while you're trying to

stretch out your back. so the last one is going to be lying on your side. this is

one of my favorites to stretch out the QL just because it's kind of easy to do.

the other one sometimes it's a little bit of a hard position to get into, but

all you're gonna do is just kind of lie on your side. it's almost like you're

going into a side plank but you're not because you want to keep your hips down

so it's not coming up into a side plank. keeping those hips down, keeping your

body at that kind of perpendicular position, and then you're just going to

push up. if you're in this position right here and you have a tight QL or that

quadratic quadratus lumborum hard to say, you might be feeling a stretch here, but

to get even more of a stretch kind of push up even more, and I'm feeling a big

strong stretch right through there. and I don't even have a tight QL so again this

might be enough stretch for you where I'm just pushing that upper body up, but

keeping those hips down everything in that perpendicular position, or if I want

a little bit more I can push all the way up getting that nice stretch. and so this

one's just a little bit easier to do because you have the floor to help you

out, but again holding it for 30 seconds doing that three times on both sides. if

you can so there you have it those were my top 5 ql stretches for back pain. if

you like to help support my channel, make sure and click on the link up there, and

don't forget to subscribe, Where, Remy? right over there. and

remember be safe have fun and I hope you feel better soon.

For more infomation >> Top 5 QL Stretches (Quadratus Lumborum) - Ask Doctor Jo - Duration: 6:32.

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What is Buying Power when Buying a Home? - Duration: 2:50.

Hi

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For more infomation >> What is Buying Power when Buying a Home? - Duration: 2:50.

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For more infomation >> AT&T Business Wi-Fi - Duration: 1:45.

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Captain America Makeup Tutorial (Face Painting Tutorial) - Duration: 8:55.

hey everyone and welcome back to my channel so today I am doing a Captain

America inspired tutorial this was inspired by the new Marvel trailer for

The Avengers and game coming out this is supposed to be like the greatest Marvel

movie ever now that what was the last one whatever the last of interest was

with Thanos I cannot remember the name right now I haven't even seen it yet

because I'm so far behind on Marvel movies I still have it I haven't seen

Winter Soldier I saw Civil War so I was really confused

so I have to watch it as well there's a new spider-man and I have a ton

of movies to watch before I can even think about watching the last Avengers

so in honor of me getting on my Marvel grind I'm doing Captain America the

First Avenger so I hope you guys enjoy and let's get started with my base and

everything already done I'm going to go into my contour palette I'm going to do

this a little differently today and I'm gonna start with the brightening powder

using my contouring brush I'm going to go into the contour powder and we're

going to start cutting out these cheekbones I want them to be very very

sharp so that's why I'm using this type of brush rather than the angled brush I

usually use and I start by kind of packing it and then working it around

now I'm going to use a brow liner and mark out the area that the mask is going

to be in so I'm going to start with going around the eyebrows and we're

going to make a straight diagonal line then it'll be a little edge here can you

go in with the tail of the eyebrow and then they'll come down straight again

back in so it's kind of square another small diagonal and then you can

bring it down to connect now I'm just going to draw the outline

of where it's gonna cut across my nose

and go straight back to the hairline I'm going to take two water activated

paints I have white and I have blue and I'm going to mix them together to get as

close up a blue as I can to my top and then fill it all in

so now that we have the blue I'll lay it down and lose drawing I'm going to fill

NBA

I'm going to go through and give everything a nice crisp outline but I'm

not sure if I'm doing white or black

outlining and just cleaned up the bottom of the mass by using water and a q-tip

to just go around the edges and create this kind of faded blue that creates

almost a shadow or a reflection so we are just going to finish up the mask by

adding some white pigment to the a this will also help even out the whites

texture since white water activated paint it's very hard to get a smooth

finish on now it's time to move on to beading makeup and I'm gonna start with

the NYX white eye base as my primer

that's all are going in with the color melody from the makeup revolution

flawless resurrection 3 palette and what its gonna weigh this underneath the

problem

and with this a light brown shade castle I'm gonna put this right in the crease

using a elf contouring eye brush

going into the Jeffrey start a bowl of sugar palette I am going to take color

cherry soda and pack this all over the lids

if in theme with the red white and blue I'm going to add a little bit of

toothpaste glitter glue to the center of my lid and then pack on chaotic glitter

from

under the lid I'm gonna go in with Neptune from makeup geek and smudge this

on the cheeks I'm going to add a little bit of Bella Bamba blush like only

putting it on the part of the mask doesn't cover you kind of gotta wiggle

it into place I'm gonna pop on some art doll a 129th with you Apple or lash glue

and blend them with the months you're a big mascara I'm also gonna put on a

little bit of black liner from NYX and the last step is a lips I'm going to put

on a liquid red lipstick this is kitten heels from NYX and I'm gonna pop some

Cielo gloss over top a jolly I'm sorry Holly is the end of the video I hope you

guys enjoy and I hope to see you in my next one