File name: Quadratus Lumborum Exercises Pdf

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👉Quadratus Lumborum Exercises Pdf

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Main muscles worked: Quadratus lumborum, external oblique rotators, internal oblique rotators You should feel this exercise in your lower back, waist, and abdominals Equipment needed: None. The quadratus lumborum (QL) muscle attaches to the lower two ribs, all of the low back vertebrae and crest of the pelvis. It is commonly found to be tight and may restrict low back mobility. In . 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 .  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. Guide: Week 1: Perform exercises 1 – 3. Aim for 2 – 3 sets twice daily. Weeks 2 – 4: Perform exercises 1 – 9. Aim for 2 to 3 sets twice daily. Weeks 3 – 4: Exercises 3 & 6 Aim for 2 to 3 sets twice daily. Weeks 5 – 6: Exercises 3, 7, 11, 12, & 14 for sets twice daily AND , sets on alternate days. The quadratus lumborum (QL) muscle attaches to the lower two ribs, all of the low back vertebrae and crest of the pelvis. It is commonly found to be tight and may restrict low back mobility. In order to stretch the QL, lay on one side with the elbow beneath the shoulder.