QUADRATUS LUMBORUM STRETCH HOW TO

From there, feel your erectors and hip bone just beneath and to the side. On the same side as the leg with the knee in the air, feel your back and find your last rib. You should be in a relaxed position as if you were doing a Hawaiian squat. Cross one leg over onto the other with your ankle on your opposing upright knee. The equipment you need for this includes a softball or lacrosse ball.īegin by laying on your back.

QUADRATUS LUMBORUM STRETCH HOW TO

Many of us understand how to trigger point and release anterior muscles (like the psoas and iliacus), but how often do you attack your QL? I want to give you guys a few stretches and areas to mobilize this week.įirst let’s start by trigger pointing and releasing tension in our QL. This can happen when a person is seated for long periods of time and uses lower back support in a chair. The two QLs pick up the slack when the erectors are weak or inhibited. It is capable of extending the lower back when contracting bilaterally. One of the more common causes of back pain is the Quadratus Lumborum (QL), which sits exterior to your psoas major and connects to your twelfth rib on either side. This can cause pain in our back indicated by internal muscles. Sometimes superficial muscles can perform too well and sometimes they underperform.įor instance, in a deadlift, if we are not actively using our glutes and hamstrings, our neurological instinct is to compensate with any other muscles that might be available.

Quadratus lumborum stretch