Quadratus Lumborum
Quadratus Lumborum
Stretches
Stretches
Quadratus Lumborum BACK Bilateral Stretch for All laying
Quadratus Lumborum BACK Bilateral Stretch for All laying
How to perform the stretch:
1. Start laying on your back position
2. This movement stretches both sides at the same time
3. Keep both shoulders and middle thoracic back on the mat throughout the stretch
4. Flex both hips and knees towards the chest
5. Grasp both knees with the hands
6. Thrust the hips upwards (posterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Quadratus Lumborum BACK Stretch for All side laying
Quadratus Lumborum BACK Stretch for All side laying
How to perform the stretch:
1. Start laying on your side position, resting on your elbow
2. Choose the muscle or hip you intend to stretch by laying this side down
3. Flex the opposite hip forward to bring this leg in front of the body
4. Extend the elbow to come up onto the hand
5. Side bend (laterally flex) the spine downwards towards the mat
6. Twist forward (medially rotate) the spine and shoulder to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Quadratus Lumborum BACK Stretch for All laying on a bed
Quadratus Lumborum BACK Stretch for All laying on a bed
How to perform the stretch:
1. Start laying on your side position diagonally across a bed
2. Choose the muscle or hip you intend to stretch by laying the opposite side down
3. Reach up overhead with your free arm and twist forward (medially rotate) the spine and shoulder
4. Anchor your body in this position by grasping the bedhead
5. Extend the target hip rearward to bring this leg off the bed
6. Gently push the target hip ‘drop downwards’ (gravity-assisted adduction) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Quadratus Lumborum BACK Stretch for All sitting
Quadratus Lumborum BACK Stretch for All sitting
How to perform the stretch:
1. Start in a sitting upright position on a mat with your legs crossed
2. Choose the muscle or hip you intend to stretch
3. With the opposite hand, reach across the body and grasp the knee on the side of the target muscle
4. Reach completely up overhead (abduct) the shoulder on the side of the target muscle
5. Twist forward (medially rotate) the spine and this shoulder to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Quadratus Lumborum BACK Stretch for All standing
Quadratus Lumborum BACK Stretch for All standing
How to perform the stretch:
1. Start in a standing position beside a wall with your legs crossed
2. Choose the muscle or hip you intend to stretch by having the leg of the target muscle behind
3. Reach completely up overhead (abduct) the shoulder on the side of the target muscle
4. Flex the spine towards the wall to place both hands on the wall
5. Twist forward away from the target muscle (medially rotate) the spine and the shoulder
6. Thrust the hip outwards away from the wall to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Quadratus Lumborum (or ‘QL’ as it is colloquially known) is one of the core body muscles, helping to stabilize the lower back and abdomen.
Origin:
- 12th rib upon the inferior border and transverse processes L1 – L4.
Insertion:
- Posterior iliac crest and iliolumbar ligament.
Action:
- Elevation of the pelvis, lateral flexion of the trunk and depression of the 12th rib (unilaterally). Extension of the lumbosacral spine (bilaterally).
Quadratus Lumborum is quite often a muscle that is tight, contributing to lower back pain for many suffers. It is also a muscle that is often ‘pulled’ or ‘locked-down’ when a person very quickly ‘bends, twist & side leans’ their lower back to ‘pick up’ something light that they have dropped, without engaging their core, such as a pen, keys, etc…