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Quadratus lumborum stretches

Quadratus lumborum stretches are designed to increase the flexibility of the Quadratus lumborum muscle.

Relevant anatomy 
The quadratus lumborum muscle pulls downward on the lowest rib to help bend the spinal column in the direction of
the muscle doing the pulling. It also aids in expiration— forced breathing out. It arises from the iliac crest and rises upward to insert on the lower border of the twelfth rib and the tips of the transverse processes of the first four lumbar vertebrae.
The quadratus lumborum, when acting bilaterally, serves as an important frontal plane stabilizer. 
If lateral flexion occurs from erect standing, the force of gravity will continue the motion, and the contralateral quadratus lumborum will control the movement by contracting eccentrically. It can also control rotational  motion, due to its attachments to the lumbar transverse processes. If the pelvis is free to move, the quadratus lumborum will “hike the hip,” or laterally tilt the pelvis in the frontal plane.

Quadratus lumborum
Quadratus lumborum anatomy

Following exercises help to stretch the quadratus lumborum muscle in different positions:

Four exercises to stretch the quadratus lumborum muscle

Quadratus lumborum stretch supine
Quadratus lumborum stretch supine

Quadratus lumborum stretch supine
Lie on back, knees bent.
Lift one leg over opposite knee.
Use top leg to pull other leg down as shown.
Stretch only to within your limits.
Do not try to push knee all the way to floor.
Keep back and hips level with floor.
Repeat on other side.

Quadratus lumborum stretch kneeling
Quadratus lumborum stretch kneeling

Quadratus lumborum stretch kneeling

 Kneel on hands and knees.

Grasp secure object with left hand as shown.

Sit back and to left with hips to stretch back and left side.

Hold the stretch for few seconds.

Repeat on other side.

During the stretch it may also help to rotate the arm inward or outward.

Quadratus lumborum stretch side sitting
Quadratus lumborum stretch side sitting

Quadratus lumborum stretch side sitting
Lie on side.
Push up as shown.
Keep hips on floor.
Lower until a stretch is felt,
Hold the stretch for few seconds and repeat.
Repeat on opposite side.

Quadratus lumborum stretch
Quadratus lumborum stretches

Quadratus lumborum stretch sitting
Side sit with legs to right.
Bring left foot to inside of right thigh and sit upright as shown.
Grasp right calf with right hand and place left arm overhead.
Turn trunk slightly to right and side bend to right.

Hold the stretch for few seconds.
Return to start position and repeat.
Repeat stretch in other direction as well.