File name: Quadratus Lumborum Exercises Pdf

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Quadratus Lumborum Exercises Pdf

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quadratus lumborum muscles. First, begin with a simple warm­ up involving the cat/camel exercise on all fours (Fig. I). This should be performed first thing in the morning and then prior to your . Take a nice deep breathe, exhale, and perform the same stretch for the right side. For a more intensive stretch, see the photo below. Repeat at least three times daily for optimum results. - . Main muscles worked: Quadratus lumborum, external oblique rotators, internal oblique rotators You should feel this exercise in your lower back, waist, and abdominals Equipment needed: None. Main muscles worked: Back extensors, erector spinae, quadratus lumborum, abdominals You should feel this exercise in your middle to lower back, abdominals, and gluteal muscles Equipment needed: None Step-by-step directions • Lie on your stomach with your forearms on the ˜ oor and your elbows directly below your shoulders. In addition to bending to the side, the quadratus lumborum helps extend the lumbar vertebrae and provide lateral stability. So, when you take a break and stretch backward, that’s the QL working. Another function of the quadratus lumborum is that it stabilizes the 12th rib during deep respiration. This helps stabilize the diaphragm for singers. The quadratus lumborum (QL) muscle attaches to the lower two ribs, all of the low back vertebrae and crest of the pelvis. It is commonly found to be tight and may restrict low back mobility. In order to stretch the QL, lay on one side with the elbow beneath the shoulder.