Stretching the quadratus lumborum offers a few benefits. When your quadratus lumborum is tense, this limits muscle actions of the hip and torso. The quadratus lumborum muscle bends the spine to the side and raises the hip, and both movements are restricted by tight muscles. The quadratus lumborum also stabilizes the spine, so tension here contributes to lower back pain. Stretching resolves muscle tension and lack of mobility.
Benefits
A tight QL might not seem like a big deal. But if your QL is tight, that also means it is weak. When one muscle is weak, another one has to pick up the slack. In this case, the gluteus medius muscle in your buttocks works harder to compensate for a weak QL. This works in reverse as well if the gluteus medius is weak. This causes more tension in the QL and possibly in one side. Stretching alleviates tension and strengthening exercises correct the weaknesses.
Wide-leg Seated Quadratus Lumborum Stretch
The wide-leg seated quadratus lumborum stretch elongates the QL through side flexion. As one side shortens to bend sideways, the opposite QL muscle stretches. To perform this exercise, sit on the floor with your legs spread wide like a "V." Lean to the right and place your right forearm next to the inside of your calf on the ground. Grab the inside of your right foot or ankle. Reach overhead and to the right with your left arm. Look up. Stretch the left QL by leaning to the left.
Seated Facilitated Self-Stretch
A facilitated stretch uses the assistance of a tool like a strap or another person so that an isometric contraction can take place in the targeted muscle. This results in a greater stretch after relaxing the contracted muscle. To perform a facilitated stretch for the QL by yourself, sit in a chair and trap on end of a yoga strap, belt or towel under your right foot. Hold the other end in your right hand with the arm straight at your side. Grab the right side of your head above the ear with your left hand, elbow bent. Then, bend to the right and pull the strap taut. Next, attempt to bend back to the left. Since the strap prevents this, your left QL contracts, but nothing moves, resulting in an isometric contraction. Relax and bend farther to the right. Switch sides.
Side-Lying Partner Stretch
Facilitated stretches can also use a partner. For a facilitated partner stretch, lie on your left side on a massage table or next to the edge of a bed. Straighten the right leg and hang it off the edge of the table and reach overhead with your right arm. This lengthens the right QL. Bend the left leg. The partner stands behind you and places his left hand on your lower rib cage and his right hand on your hip, crossing his arms. Then, try to both elevate your right hip and bend your upper body toward the ceiling. Your partner resists your attempted movement, causing an isometric contraction in the right QL. Relax and drop your right leg closer to the floor for a greater stretch. Switch sides.
