QL STRETCH

The ql stretch or quadratus lumborum stretch is used to increase lumbar lateral flexion and lumbar rotation range of motion. In this exercise, you’ll be leaning away from the targeted side. While sitting, place the one hand on the back aspect of the outer pelvis to stabilize it downwards. Take your forearm and place it between both of your thighs as you lean forwards. Proceed to rotate the torso so that your back elbow points towards the ceiling. Use the arm between your thighs to provide additional leverage to assist in your rotation. Hold this stretch for up to 30 seconds and rest for 30 seconds before doing another repetition.

Muscles involved:

• quadratus lumboroum (QL)

• external obliques

Related conditions:

• QL contracture

• SIJ syndrome

• Lumbar facet syndrome

• Lower cross syndrome

• lateral pelvic tilt

• functional scoliosis

Exercise videos