26/04/2020
💥LOW BACK STRETCH💥
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☝️Like & Tag a Friend that needs to try this stretch!
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Find a doorframe so that you can give your QL(Quadratus Lumborum) some relief!
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What does the Quadratus Lumborum muscle do❓
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It's located in the lower back between the top of your pelvis and the bottom rib. It helps you extend backwards, bend to the side, bend forwards and can help in breathing! The QL can also cause referral pain into the glute and the hip!
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Symptoms of QL Dysfunction!
🔵 Deep, aching in the low back, often worse in sitting or standing
🔵 Pain with coughing and sneezing
🔵 Pain rolling to either side when lying on your back
🔵 Pain can refer to the groin and mimic sciatica symptoms
🔵 You may have one side of your pelvis lifted higher than the other
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HERE'S HOW TO PERFORM THIS STRETCH!
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1️⃣ Take one leg and straighten it behind the other. (You can also place the foot into the door frame).
☝️This will prevent the hips from moving to much to the side so we get a great stretch on the low back and side!
2️⃣ Keeping it bent, move the front leg side ways away from the back foot.
3️⃣ Place your Hands on the door frame, with the Top Hand at shoulder height. Feel it too much in your Lats? Bring your top hand down a bit.
4️⃣ Now push your hips away and down, keeping your hips square and allow your back foot to roll out onto its side.
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Like, Comment and Tag a Friend who needs relief from Low Back Pain 😎
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