Quadratus Lumborum Stretch

This Quadratus Lumborum stretch is pretty simple, albeit a little bit uncomfortable to do. If you have muscular pain in your lower back, it might be the solution.

Because of the way many of us sit and sleep, it's not unusual for the Quadratus Lumborum muscle to become tight and sore. This usually happens only on one side.

The QL attaches to your twelfth rib, your lumbar vertebrae and your pelvic (hip) girdle. If you spend a lot of time leaning to one side, e.g. the way a lot of us sit in our cars, the QL can compensate by becoming rather tight on one side.

I've tried a lot things for mine, this Quadratus Lumborum stretch worked best.

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Will Newton


In over twenty years of coaching, Will has coached everyone from absolute beginners to world champions. His interest in getting the best results for athletes who compete for the love of the sport, rather than as professionals, drives him to find the most effective ways to get results.

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