Quadratus lumborum muscle stretches. Hi, I'm Tanya Eberhardt and this is quadratus lumborum muscle stretches. The quadratus lumborum muscle, also known as the QL laterally contracts your spine to the side, so, in order to stretch one QL, you have to contract the other, actively. But, by stretching the QL, you'll keep your lower back pain free. Step wide on your mat, about three to four feet. Slide the right arm down the right leg and reach the left arm up and over. Slowly start to turn the left shoulder towards the floor. As you hinge at your hip, reach with the left finger tips. The more you reach, the more you'll stretch that QL. For a deeper stretch, grab the outside of the right foot and draw back with the left hip, then the left elbow, and continue to hinge forward, reaching at that angle with the crown of the head, and pulling back with the left hip. The more you hinge and reach, and the more you pull back, the deeper stretch you'll get on your QL. Inhale, and come out the same way you came in, and hold that pose for six long and deep breaths. Inhale to lengthen and exhale to deepen the stretch.