QL (Quadratus Lumborum) Stretch with…Taylor Norris
By Taylor Norris RMT at unionwellness.ca
Co-blogger of TWHEALTHHUMOR.com
Taylor wanted clearer pictures so Andraya took them for her at Fetter Fitness (Kitchener, Ontario)
Quadratus Lumborum aka QL Stretch
The QL muscles lie deep on either sides of our central low back. Attached to four of our lowest vertebrae, they span between our last rib and top most part of the hip. They give us the ability to side bend our torso and keep the 12th ribs in place during deep respiration (eg. helps singers stabilize their diaphragm). They also help to extend the lowest part of the vertebral column and give stability with side to side movements.
When QL becomes aggravated, which in my experience, unfortunately occurs more often than not due to chronic overuse primarily related to constant sitting. Referred pain can be felt into the hip, gluteals and low back.
To stretch QL, seat yourself on an armless chair or stool and place a towel under the foot opposite the side you want to start with. Then, slowly side bend toward the towel side taking up its slack as you progress. If possible, repeat for the other side to help keep the muscles balanced.
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