![]() ![]() From this starting position, the patient attempts to hip hike ( pull the hipbone towards the head). The physiotherapist firmly grasps the right foot and ankle and passively stretches the entire leg to pull the hip down, then across the midline, lengthening the QL on the right. Quadratus Lumborum stretch in Supine position After the isometric contraction, relax, breathe, and deepen the stretch by bending farther to the right. Using the stretching strap to prevent your motion, try to sit up straight, isometrically contracting left quadratus lumborum for 6 seconds as you keep breathing normally. This lengthens the left Quadratus lumborum. Side band to the right side as far as you can, taking up any slack in the stretching strap. ![]() Place a towel or stretching strap under your right foot, and hold the other end in your right hand. Sit comfortably, with your spine lengthened. Quadratus lumborum Stretch Self Quadratus Lumborum stretch : Sitting side bends While stretching and strengthening the QL are indicated for unilateral lower back pain, heat/ice applications as well as massage and other myofascial therapies should be considered as part of any comprehensive rehabilitation regimen. For example, a simple side stretch can open up the quadratus lumborum muscle and reduce the chance of an injury or spasm occurring. There are a number of quadratus lumborum stretch that can be used to help prevent low back pain. When the muscle is placed in an over-stretched and loaded position for a long period of time, it will eventually start to spasm, which can cause pain. Due to the muscle’s position, it often has to take over some of the excess strain from other muscles, which can result in fatigue. This is because the QL muscle attaches to both the spine and the pelvis and therefore is regularly involved in daily activities. ![]() The quadratus lumborum muscle is a common source for pain in the lower back. Due to the muscle’s involvement in a range of daily activities, it can commonly cause back pain and is often the subject of physical therapy. The muscle is also involved when a person lifts an object and helps to fix certain ribs during expiration. Its main action is to help flex the trunk of the body sideways and is involved in a large number of twisting activities. Its blood supply comes from the lumbar arteries. The origin is on the iliac crest, and the innervation is via the subcostal and lumbar nerves. From this point, it runs downward, although it also has attachment points on the L1-L4 bones of the spine. If you believe you have an injury, the safest course of action is to consult a professional.The insertion of the quadratus lumborum muscle is on the 12th rib and hence this is the rib it helps to fix during expiration. A place to diagnose injury or prescribe treatment addressing injury.A place to post slurs or other derogatory remarks toward anyone's race, religion, gender or sexual identity.A place to post sexual content of any sort, including comments on the attractiveness or lack thereof of any lifter. ![]() If the only discussion created is congratulating the OP, post it elsewhere.
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