3 Step Quadratus Lumborum Stretch Program 

Amazing!

How would one do the first exercise against the wall?

Try doing it standing up with the same foot placement while leaning against a wall for support.

Thanks Ali!

I hope that it works out for you!

@@PrecisionMovementCoach ​ Yeah it helps, I would say that none of your exercises had a negative effect, all had something positive so good job!. Recently I have practiced some 90/90 stretch PAILS and RAILS from FRC and I tweak my both knees while try to stretch the hips by pushing hard the knee into the ground (PAILS) Serious pain and swollen knee the day after....

3 times per week is sufficient :) - Coach Joshua, Team PM

Hey! You can release your QL by jamming your thumb into it and then perform lateral and backward bends in the direction of the side that you are jamming. Try that out and let us know how it goes :) - Coach Joshua, Team PM

I apologize but I don't quite understand the scenario that you are describing. However, you correctly describe the location of and action of the QL. They pain could be for a couple of reasons. Check out the background info in this article and make note of the anatomical graphics. www.precisionmovement.coach/quadratus-lumborum-stretch-program/

Precision Movement by Eric Wong Thanks for replying, the second exercise on this video when your lying on your side, stretching the ql on the bottom and shortening the ql at the top by internally rotating your top leg and side bending. When my left ql is at the top doing this exercise, it cramps up like crazy when I internally rotate my leg and side bend or side crunch as you call it in the video.

Sounds like the muscles associated with that movement are weak and can't handle the neural demand that you are applying to them. Go at a slower pace and try to learn how to tolerate the cramping. The muscles should strengthen with time and practice.

Precision Movement by Eric Wong Hi Eric, if my ql was tight would it cause restrictions in how far I can bend ? Ive been done triangle pose to stretch the ql and I can get really far. I did these exercises twice on saturday once on the morning and once at night and the next day my lower back and side, (left side) are really painful now when side bending is this a good sign that the muscle has been weakened ? Im wondering if it was these exercises or work because I had to walk up 25 flights of stairs also that day so i don’t know what to contribute the pain to, my right knee has also swollen up and is causing pain after walking along with the left ql area pain