Stretches for tight QL
Sources:
To address a tight quadratus lumborum (QL), the hosts and recommend a combination of stretches and strength exercises. suggests a half moon stretch and anti-rotational exercises like the bird dog and Pail of press to help support the QL and prevent agitation 1. Additionally, recommends windmills for both stretching and strengthening the QL muscle 2.
For stretching, using a physio ball to lay sideways and stretch over while keeping your legs split can be effective in targeting the QL 1. Another recommended stretch is the Supine Scorpion, where you anchor your knee on top of a foam roll, open up your torso while keeping one hand anchored, and rotate the upper body to relieve pain 1.
It's also noted that flexibility is crucial for both pain relief and injury prevention, with static stretching being useful for immediate relief, though it doesn't provide permanent solutions 3. Remember that while these can provide immediate pain relief, it's important to also strengthen the muscles within those ranges of motion to prevent reoccurrence 2.
RELATED QUESTIONS
