Quadratus Lumborum (QL) Stretches http://www.AskDoctorJo.com These Quadratus Lumborum stretches are great for your QL. This deep lower back muscle sits over the kidneys and it can be hard to stretch since it is underneath larger muscles. These stretches will help you target this specific area. See Doctor Jo’s blog post about Quadratus Lumborum stretches at http://www.askdoctorjo.com/content/quadratus-lumborum-ql-stretches
Lower Back Pain Exercises & Stretches: https://www.youtube.com/watch?v=KNvJyfrSqW4
Back Pain Relief Stretches & Exercises:
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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For the first stretch, you are going to sit on the ground with your legs crossed or out in front of you at an angle. Take your arm of the opposite side you want to stretch, and place your hand underneath and push out and away. At the same time, take the arm of the side you want to stretch, and take it up and over your head to the other side. Hold this stretch for 30 seconds, and do it three times.
For the next stretch, you are going to lie down on your back. Prop your knees up, and then rotate your legs to the opposite you want to stretch. Then take the leg closest to the ground, and hook it over the other leg on the side you want to stretch to help pull your leg over and down. Try to keep your hips on the floor and not rotate your back when you stretch. Hold it for 30 seconds and repeat it three times.
For the last stretch, you want to roll over onto your side. This time the side you want to stretch will be on the ground. Put your legs on top of each other in a perpendicular position to the floor. Push up with your arms so your upper body is off the ground. Then roll your hips forward until you feel a stretch. Hold the stretch for 30 seconds and then repeat three times.
Quadratus Lumborum (QL) Stretches:
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.