Quadratus Lumborum (QL) Stretches

The Quadratus Lumborum (QL) is a deep lower back muscle that sits over the kidneys. It can be hard to stretch since it is underneath larger muscles. Here are some stretches for your QL.

For the first stretch, you are going to sit on the ground with your legs crossed or out in front of you at an angle. Take your arm of the opposite side you want to stretch, and place your hand underneath and push out and away. 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. Hold this stretch for 30 seconds, and do it three times.

For the next stretch, you are going to lie down on your back. Prop your knees up, and then rotate your legs to the opposite you want to 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. Try to keep your hips on the floor and not rotate your back when you stretch. Hold it for 30 seconds and repeat it three times.

For the last stretch, you want to roll over onto your side. This time the side you want to stretch will be on the ground. Put your legs on top of each other in a perpendicular position to the floor. Push up with your arms so your upper body is off the ground. Then roll your hips forward until you feel a stretch. Hold the stretch for 30 seconds and then repeat three times.

 

 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.