Quadratus lumborum stretch
Push up with your arms so your upper body is off the ground. Put your legs on top of each other in a perpendicular position to the floor. This time the side you want to stretch will be on the ground. Hold it for 30 seconds and repeat it three times.įor the last stretch, you want to roll over onto your side. Try to keep your hips on the floor and not rotate your back when you stretch. Then take the leg closest to the ground, and hook it over the other leg on the side you want to stretch to help pull your leg over and down.
Prop your knees up, and then rotate your legs to the opposite you want to stretch. Hold this stretch for 30 seconds, and do it three times.įor the next stretch, you are going to lie down on your back. At the same time, take the arm of the side you want to stretch, and take it up and over your head to the other side. Take your arm of the opposite side you want to stretch, and place your hand underneath and push out and away. Here are some stretches for your QL.įor the first stretch, you are going to sit on the ground with your legs crossed or out in front of you at an angle. It can be hard to stretch since it is underneath larger muscles. The Quadratus Lumborum (QL) is a deep lower back muscle that sits over the kidneys.