Quadratus Lumborum & Erector Spinae Stretch

This standing stretch targets the deep muscles of your low back, including the Quadratus Lumborum (QL) and spinal erectors. It is essential for relieving lateral stiffness and restoring healthy side-bending motion to the spine.

Instructions

Step 1: Set Your Stance

• Stand with your feet shoulder-width apart.

• For a deeper stretch: Cross the leg of the non-stretching side behind the leg on the side you intend to stretch.

Step 2: Position Your Arms

• Reach both arms straight overhead.

• With your non-stretching hand, gently grasp the wrist or forearm of the arm on the side you are stretching.

Step 3: Engage the Stretch

• Inhale to lengthen your spine upwards.

• As you exhale, gently use your top hand to pull the stretching arm up and over, bending your entire torso to the opposite side. You should feel a stretch along your side and into your low back.

Step 4: Hold and Repeat

• Hold the stretch for 15-20 seconds while breathing deeply.

• Return to the starting position and repeat 2-3 times on each side.

Advanced Variation (M.E.T.)

To achieve a deeper release, you can add this Muscle Energy Technique to Step 3.

Activate: Once you are in the full side-bend, gently try to pull your hip on the stretched side up toward your shoulder, creating a light isometric contraction. Hold this activation for 3-5 seconds.

Relax & Deepen: Completely relax that contraction. As you exhale, allow your body to sink a little further into the side stretch.

Repeat this "activate-relax" cycle 2-3 times before releasing the main stretch.