Standing QL Massage and Stretch

Low BackDeep Front LineLumbar Massage
Written By David Song

STANDING QL MASSAGE & STRETCH

This is an active self massage technique that targets the Quadratus Lumborum Muscle. Use a foam roll and place it against the wall and lean into it with the outer portion of your back. Since this muscle attaches from the pelvis to your last rib, you can drop the hip by placing your feet away from the wall to add a deeper stretch to the QL muscle. Reach overhead to pull the 12th rib upwards to also increase the stretch while applying pressure with the foam roller.

Structures Involved:

  • Quadratus Lumborum

  • Deep Front Fascial Line

Related Conditions:

  • Non-Specific Low Back Pain

  • Mechanical Low Back Pain

  • Sacroiliac Joint Syndrome (SIJ Syndrome)

Required Exercise Equipment:

Foam Roller - Click to Purchase

Foam Roller - Click to Purchase

 

Related Exercises

Featured
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Hip Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Lumbar Flexibility, Lumbar Spine
Hip Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Lumbar Flexibility, Lumbar Spine
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Lumbar Flexibility, Lumbar Spine
Ankle Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Lumbar Disc, Nerve, Nerve Flossing, Lumbar Flexibility
Ankle Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Lumbar Disc, Nerve, Nerve Flossing, Lumbar Flexibility
Sciatic Nerve, Sciatica, Lumbar Disc, Nerve, Nerve Flossing, Lumbar Flexibility
Knee Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Nerve Flossing
Knee Sciatic Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Nerve Flossing
Sciatic Nerve, Sciatica, Disc Herniation, Lumbar Disc, Nerve Flossing
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Prisoner Side Crunch
Back Extension, Back Extensors, Back, Back Strengthening, Low Back, Low Back Strengthening, Mid Back, Mid Back Strengthening, QL, Quadratus Lumborum, Erector Spinae, Lumbar Extension, Lumbar Extensors, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Prisoner Side Crunch
Back Extension, Back Extensors, Back, Back Strengthening, Low Back, Low Back Strengthening, Mid Back, Mid Back Strengthening, QL, Quadratus Lumborum, Erector Spinae, Lumbar Extension, Lumbar Extensors, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Back Extension, Back Extensors, Back, Back Strengthening, Low Back, Low Back Strengthening, Mid Back, Mid Back Strengthening, QL, Quadratus Lumborum, Erector Spinae, Lumbar Extension, Lumbar Extensors, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Prisoner Extension
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Thoracic Extension, Thoracic Extensors, Erector Spinae, Rhomboid, Multifidus, Trapezius, Thoracic Spine, Lumbar Spine
Rack Pull
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Rack Pull
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Deadlift, Deadlift Warm Up, Lumbar Spine, Low Back, Low Back Strengthening, Erector Spinae, Lumbar Extensors, Lumbar Extension, Hip Extension, Hip Extensor, Hip Strengthening
Kettlebell Sumo Deadlift
Hamstring Strengthening, Gluteus Maximus, Glute Strengthening, Glutes, Hamstrings, Semitendinosus, Semimembranosus, Quadriceps, Hip, Hip Strengthening
Kettlebell Sumo Deadlift
Hamstring Strengthening, Gluteus Maximus, Glute Strengthening, Glutes, Hamstrings, Semitendinosus, Semimembranosus, Quadriceps, Hip, Hip Strengthening
Hamstring Strengthening, Gluteus Maximus, Glute Strengthening, Glutes, Hamstrings, Semitendinosus, Semimembranosus, Quadriceps, Hip, Hip Strengthening
Staggered Romanian Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Staggered Romanian Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
Erector Spinae, QL, Quadratus Lumborum, Hamstrings, Biceps Femoris, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Hip Hinge, Motor Patterning, Hip Spine Dissociation, Anti-Rotation Exercise, Deadlift
David Song
Previous

Seated Side Stretch
Next

Squat and Reach