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Ql stretch9/4/2023 Rotate your upper back behind you and up toward your head (on an oblique angle) to feel a stretch into the side of your lower back.Īdjustments can be made to: how high you lift your top leg, the angle at which you twist your upper back and starting the exercise by twisting your upper back first (rather than lift up your leg first). Hold down your top leg with your bottom arm.Bring your top knee up to about 60 degrees (measured from your femur, from the starting position–at 90 degrees the femur would be perpendicular to your trunk).Ly perfectly on your side (always revert back to this position if you need to re-adjust your position for this exercise, so start from the beginning).Here are the instructions and there is a video below that explains it all: Sidely Quadratus Lumborum Stretch Instructions Stop this exercise if you are unsure about what you are feeling or if it is painful in an unexpected way. If I have given you this exercise, then I want you to feel this in the side of your lower back! You may have to re-adjust, as described in the video, to ensure you get the stretch in the proper location. In some cases people will feel compression into the bottom side of their back. If you aren’t aligned properly, you may feel a stretch into your glutes and upper back. The intent is to feel a stretch into the (top side) of your back. In the video below I go through the setup and provide some tips on how to get the stretch. If your QL is shortened and feeling tight and you are aligned properly during this exercise, you should get a really nice stretch into the side of your lower back with this.
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