LS | QL and Extensors

LS | QL and Extensors

LS | QL and Extensors

EXERCISE USE

This stretch improves flexibility through the muscles in your lower back including Quadratus Lumborum (QL), Obliques and Erector Spinae (extensors). Helps with hyperlordotic lower backs and releases the stiffness in the lower back from standing, walking and running

INSTRUCTIONS

(FOR RIGHT SIDE) Sit with right knee out to side and place right hand on right knee to push down. Bend left knee up and reach forward to hold onto inside of left foot with left hand. Rotate upper body and look to the right and tilt down to the left knee to get stretch (left ribs to left thigh). Go to stretch not to pain and hold. Hold for 1-2min.

SPECIAL NOTES

You can place the hand that rests on the knee to the side of your head with your elbow pointing up to the ceiling for more stretch.

IMPORTANT NOTE
Do NOT do this exercise if you are in your first acute episode of disc pain, have muscle spasm from a disc bulge or an acute flare of of your disc problem. ALWAYS consult your Physio before doing this stretch if you have a history of disc injury

Progression Levels

Session 1:

1

LS | QL Stretch (Modified)

LS | QL Stretch (Modified)

2

LS | QL and Extensors

LS | QL and Extensors

Education Videos for this Exercise

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