Stretches for Quadratus Lumborum (QL) Muscles
Tight QL muscles can lead to uneven hips, anterior pelvic tilt, hyperlordosis of the lumbar spine, or twisted pelvis. The Pelvic Clock® Exercise Device makes QL stretching more effective.
STRETCHES FOR QUADRATUS LUMBORUM (QL) MUSCLES
QL- Quadratus Lumborum Muscles
Located on either side of the lumbar spine, Quadratus Lumborum (QL) are a pair of symmetrical postural muscles that connect the ribcage to the pelvis.
The main functions of Quadratus Lumborum muscles are:
Lumbar extension.
Lateral flexion of the body.
Stabilization of the pelvis and lumbar spine.
Overactive QL muscles can easily pull the pelvis out of alignment and cause chronic hip or lower back pain.
Conditions associated with a tight Quadratus Lumborum muscle on one side of the body include:
Lateral Pelvic Tilt - Uneve Hips- Hip Hike
Bilateral tightness of QL muscles leads to an Anterior Pelvic Tilt and Hyperlordosis of the Lumbar Spine.
Regular stretching of QL muscles helps prevent painful spasms and keep the lumbar spine, ribcage, pelvis, and hips in a healthy neutral position.
The Pelvic Clock® makes QL stretches more effective by providing the elevation and allowing the pelvis to tilt in every direction.
HOW TO STRETCH ONE QL MUSCLES AT THE TIME
Right Side Stretch
With your arms above your head, take your right wrist in your left hand, pull your right arm to the left to stretch the Right Side of your body. Tilt your pelvis to the right.
Take five deep breaths as you hold this position.
Left Side Stretch
With your arms above your head, take your left wrist in your right hand, pull your left arm to the right to stretch the Left Side of your body. Tilt your pelvis to the left.
Take five deep breaths as you hold this position.
Compare the two sides.
Stretch the tighter side again.
Exercise “6-1-6-11”
EXHALE and lean back toward the 1 o’clock marker (a back-left tilt).
HOLD this position for five seconds without breathing as you press your left QL muscle against the floor.
INHALE and tilt your pelvis forward toward the 6 o’clock marker. EXHALE and lean back toward the 11 o'clock marker (a back-right tilt).
HOLD this position for five seconds without breathing as you press your right QL muscle against the floor.
Compare the two sides.
Stretch the tighter side again.
Repeat 10 times.
HOW TO STRETCH BOTH QL MUSCLES AT THE SAME TIME
Knees-to-Chest Stretch
Pull your knees toward your chest.
Inflate your belly and press it against your thighs.
Hold the stretch for five seconds.
Repeat 10 times.
12-HOLD
EXHALE and tilt your pelvis back toward the 12 o’clock marker, in the direction of your head.
HOLD this position for five seconds without breathing.
Press both QL muscles against the floor.
INHALE and return to neutral position.
Repeat 10 times.
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PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
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You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.