Quadratus lumborum stretching exercise: Health Benefits, How to do?, -Variations
What is quadratus lumborum stretching?
Quadratus lumborum stretching exercise a great way to improve your posture and flexibility and many health benefits of it.
The quadratus lumborum (QL) is the deepest abdominal muscle. It is located in your lower back, in between the top of your pelvis and your lowest rib. This is lateral to the lower spine. It attaches the ilium to the twelth rib and lumbar vertebrae.
The quadratus lumborum supports good posture and helps to stabilize the spine when we bend to the side or extend our lower back. Working some quadratus lumborum stretches into your fitness routine can increase the flexibility of your back and relieve old aches and pains while helping prevent new pain.
The anatomy of the quadratus lumborum muscle as an extensor of the lumbar spine, a stabilizer of the lumbar area, capable of tilting laterally, and capable of acting as an inspiratory accessory muscle. quadratus lumborum is lateral to the lumbar spine. It connects the ilium to the 12th rib and lumbar vertebrae. The quadratus lumborum runs from your lowest rib down to your pelvis, and as a part of your core, it acts as a tremendous role in keeping you supported. Here are some quadratus lumborum stretches you can use to relieve pain and keep your back strong.
The quadratus lumborum tightness happens due to prolonged sitting which causes the quadratus lumborum muscle to contract continuously. Continuous contraction can lead to muscle building when blood is added to the muscles, they can become stiffer and more painful.
The quadratus lumborum plays a vital part in the flexion and extension of your torso. Keeping it in good health will benefit your overall spinal health and stability. Quadratus lumborum stretches are just one way to maintain a healthy back.
Health benefits of quadratus lumborum stretching:
- The Quadratus Lumborum supports good posture and helps to stabilize your spine when you bend to the side or extend your lower back.
- Working some QL stretches into your fitness routine can improve flexibility in your back and relieve old aches and pains while helping prevent new ones
- The quadratus lumborum muscle starts at the pelvis and runs up to the lowest rib. It plays an important role in stabilizing the pelvic bone when a person is in a standing position.
- It also helps to support the core of the body when we breathe.
- The quadratus lumborum muscle is one of the primary sources of lower back pain
There has a different stretching exercise for the quadratus lumborum.
Gate Pose
How to do it?
- Firstly you have to take a kneeling position, and extend your right leg to the side with your toes facing forward or to the left.
- Flexed to the left, placing your left hand along your leg.
- Extend your right arm up and over, reaching to the left.
- Extend through your right fingertips and roll your right ribs up toward the sky.
- Hold this position for up to 60 seconds.
- Repeat this on both sides.
Side stretch
How to do it?
- To perform this stretch you have to take a standing position, elevate your arms overhead and interlace your fingers.
- Press into your feet and legs as you tilt to the left. You will feel a stretch from your hips to the tips of your fingers.
- Tuck in your chin and gaze down toward the ground.
- Hold this position for up to thirty seconds.
- Repeat on the right side.
- Repeat 3 times on both sides.
Triangle Pose
How to do it?
- To perform this stretching you have to Stand with your feet wider than your hips, your left toes facing forward, and your right toes out at a slight angle.
- Elevate your arms so they are parallel to the ground, with your palms facing down.
- Hinge at your left hip as you extend your left fingers forward.
- Pause here, and then lower your left hand to your left leg or a block.
- Place your right hand on your hip or extend it up toward the sky with your palm facing away from your body.
- Turn your head to look in any direction.
- Lengthen your spine as you engage your core and lower back muscles.
- Hold this position for up to sixty seconds.
- Repeat on the other side.
Revolved Triangle Pose
How to do it?
- To perform this stretching you have to Stand with your feet wider than your hips, your left toes facing forward, and your right toes out at a slight angle.
- Your hips should be facing forward.
- Elevate your arms so they are parallel to the ground, with your palms facing down.
- Fold halfway forward, pausing when your trunk is parallel to the ground.
- Lower your right hand to your left leg, a block, or the ground.
- Raise your left arm straight up, turning your palm away from your body.
- Gaze down at the ground, to the side, or up at your extended hand.
- Hold this position for up to one minute.
- Repeat on the right side.
Extended Side Angle Pose
How to do it?
- To perform this stretching you have to Stand with your feet wide, your right toes facing forward, and your left toes out at a slight angle.
- Flexed your left knee forward so it is above your ankle.
- Elevate your arms so they are parallel to the ground.
- Flexed your hips, bringing your left hand down to the ground out of your calves.
- Extend your right arm up and forward with your palm facing down.
- Draw your tummy to your spine and tuck your chin in toward your chest.
- Hold this position for up to sixty seconds.
- Repeat on the other side.
Pelvic tilt
How to do it?
- To perform this stretching you have to Lie on your back with your knees flexed and your feet in toward your hips.
- Relax your upper body and tuck your chin in slightly.
- contract your core muscles as you press the small of your back into the ground.
- Hold for five seconds. Relax for a few breaths.
- Repeat 8–10 times.
Knee rolls
How to do it?
- To perform this stretching you have to Lie on your back with your upper body relaxed and your chin tucked in toward your chest.
- Flexed your knees and bring your feet in toward your hips.
- Gently drop your knees to the left, keeping your upper body stable. If your knees do not touch the ground, rest them on a block or cushion.
- On the next breath, return to the initial position.
- Drop your knees to the left. This completes one repetition.
- Do 3 sets of 10 repetitions.
Child’s Pose
How to do it?
- Start this exercise on your hands and knees, with your big toes touching and your knees slightly wider than hip-width.
- Lower your glutei to your heels and extend your arms straight out in front.
- Bring your awareness to your lower back, focusing on relaxing it.
- Stay in this position for up to five minutes.
To get more stretch, gently walk your hands to the right, sinking deeper into your hips. Then move back to the center and walk your hands to the left.
Revolved Head-to-Knee Pose
How to do it?
- To perform this stretching you have to come in a sitting position, extend your left leg and bring your right heel in toward your groin.
- Flexed to the left, placing your left elbow on your leg, a block, or the ground with your palm facing up.
- Extend your right arm up toward the sky and bring it down toward your left foot.
- Tuck your chin in toward your chest and gaze up toward the sky.
- Hold this pose for up to sixty seconds.
- Repeat on the right side.
Knee-to-chest stretch
How to do it?
- To perform this stretching you have to Lie on your back with both feet flat on the ground.
- Gently move your both knees in toward your chest.
- Wrap your arms around your legs.
- Hold your opposite elbows or wrists with your hands. If you can not reach, use a strap or clasp the backs of your thighs.
- Tuck in your chin slightly to lengthen the back of your neck.
- Hold this position for up to one minute.
- Relax for a few breaths.
- Repeat 3 to 4 times.
Supine Rotation Stretch
How to do it?
- To perform this stretching you have to take a supine lying position by flexing your knees and putting your feet flat on the ground. Rest your arms next to your sides.
- your shoulder blades should be on the floor and your knees together. Slowly lower your knees to one side until you feel a stretch in your lower back.
- Hold this position for thirty seconds, then return your knees to the initial position. Switch sides to stretch your opposite quadratus lumborum.
Safety tips
- Build up a stretching routine slowly and gradually. You may experience some discomfort when you start these exercises, but they should subside within a few days.
- Be careful performing these stretches if you have any medical condition that could be affected by stretching. so, before the start, this stretching consults your therapist.
- Avoid forward bends if you are experiencing low back pain. Instead, option for stretches that can be done while lying on your back. This position is less stressful on your back and can help to relieve pain and prevent injury to your back.
