The quadratus lumborum muscle is located on either side of your spine within your lower back. It assists several other muscles with lateral flexion -- moving your torso from side to side. Performing any movement that involves leaning to the left or right stretches the quadratus lumborum muscle on the opposite side. Stretching the muscle regularly may help it function effectively and increase your lateral flexion ranges of motion. Consult your doctor if performing any stretch causes pain.
Hooklying Stretch
Performing the hooklying stretch involves lying on your back with your knees flexed, crossing your left leg over your right and dropping your knees to the right. This stretches the quadratus lumborum muscle on the left side of your spine. Cross your right leg over your left and drop your knees to the left to stretch the muscle on your right side. Drop your knees to either side until you feel a gentle stretch through the targeted muscle, then hold for at least 10 seconds. Try to increase the range of motion gradually over several weeks and months.
Kneeling Quadratus Lumborum Stretch
The kneeling quadratus lumborum stretch requires a sturdy object such as the edge of a couch or the leg of a table. Get on your hands and knees, about an arm's length away from the object. Reach forward with your left hand and grasp the object, then sit back and move your torso diagonally to the left to stretch the quadratus lumborum muscle within the same side of your lower back. Hold this position for 10 seconds or more, then repeat on the opposite side. Keep the hand not engaged with the object, on the floor throughout the stretch.
Seated Side-Straddle Stretch
Prepare for the seated side-straddle stretch by sitting upright with your legs spread wide, heels on the floor and toes directed upward. Lift your arms sideways, away from your body, and flex your elbows so your hands are about 6 inches away from your ears with your palms facing forward. Lean to the left, moving your elbow toward the floor without rotating your torso. Stop when you feel light tension through your right side, then hold for 10 to 30 seconds. Repeat the exercise in the opposite direction to stretch the quadratus lumborum on the left side of your spine.
Standing Triangle Straddle Bends
Standing triangle straddle bends target a variety of muscles, including the quadratus lumborum. Stand upright with your feet wider than your shoulders. Turn your left foot 90 degrees so it's pointed sideways, away from your right foot. Raise your right arm over your head with your palm facing inward, then lean to the left, sliding your left hand along your leg to your shin, or as low as possible if you can't stretch that far. Hold this position for at least 10 seconds, then switch sides. Keep your chest facing forward throughout the movement.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Medicine and Science in Sports and Exercise"; ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults; Michael L. Pollock, et. al., June 1998
- Aurora Health Care; Quadratus Luborum Stretch -- Hooklying; July 2006
- West Coast Wellness Center, Inc.: Kneeling Quadratus Lumborum Stretch
- American Council on Exercise: Seated Side-Straddle Stretch
- American Council on Exercise: Standing Triangle Straddle Bends
