Your quadratus lumborum is a deep muscle in your lower trunk that is responsible for a variety of actions:
The Quadratus Lumborum is a deep muscle that has attachments on 4 out of 5 of your lower back vertebra, the top of your pelvis, and it also attaches on your lowest rib. It plays an important role in stabilizing the lower trunk.
The Quadratus Lumborum also plays an important role in stabilizing your lower back and these muscles are often working hard behind the scenes even if you don't realize it! Because this muscle group does so much work contracting and relaxing repeatedly throughout the day, they can often become VERY tight.
I actually had not realized just how tight my QL's had gotten until I started stretching them for the first time. From that point on I made sure that QL stretching was included as part of my Spinal Hygiene to maintain the health of my spine and to prevent risk of future injury. I continued to spend a few minutes each day stretching out this muscle and then after a couple weeks of stretching my QL's consistently, I felt like a new person!
I'll describe some of my favourite Quadratus Lumborum stretches below.
None of the stretches shown should cause any pain or discomfort. If you feel any pain during your stretch, please stop and consult your Chiropractor, it might be time to have your spine checked. Click HERE to make an appointment.
Don't ever force the stretch. As you're reaching into the stretch, try to breathe out. As you breathe out, focus on keeping your QL and lower back muscles relaxed. As the lower back muscles relax, let gravity drag you deeper into the stretch. You should find that you're able to stretch further when you relax into the stretch. It just takes a bit of mindfulness, practice and consistency to stretch properly.
Try some of these great quadratus lumborum stretches out for yourself and feel the difference it makes!
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