How to: Stretch Your Quadratus Lumborum Using a Lacrosse Ball
What is the quadratus lumborum (QL), you might ask? It is the deepest abdominal muscle located in your low back area on both sides of the lumbar spine found between the top of your pelvis and lowest rib.
Many people with deep abdominal pain might not realize that it’s their QL which is strained or has a knot in it. When injured, this muscle can cause considerable low back pain and affect your overall well-being as a result.
Dr. Keith Belliveau, D.C.
How can you stretch your quadratus lumborum? Here’s an easy-to-follow video by Dr. Keith Belliveau, a Chiropractor at Revelation Health showing you how to go about releasing your QL with a lacrosse ball!
Dr. Keith is passionate about helping his clients both in and outside of the treatment room accomplish their personal health goals. These do-it-at-home videos are one way he brings his services to his patients – and everyone else – outside of the clinic room!
Check out Revelation Health’s complete list of video tutorials showing you how to do home stretches on YouTube.
Release Your QL w/ a Lacrosse Ball Tutorial:
- Lay flat with your feet up on a bench, chair or other object at an angle
- Put the lacrosse ball in the appropriate spot on your QL
- Bring your legs up on the side the ball is placed, move to other side, repeat
Repeat as many reps for each leg as needed
“Alright, so we are going to go through a QL release, the quadratus lumborum, with a lacrosse ball. This is going to help get through some of those trigger points get through some of those knots help this muscle release a bit.
So, I am using a bench here, you can use a chair at home, your couch – anything you can rest your legs on. You’re QL is between your pelvis and your rib cage, so right in that small gap, and its just outside the erectors, so you go from your spine, the next little ridge is your erectors, just outside that is your QL.
So, you’re going to put that ball right in there, you’re going to find the trigger points on yourself, and that’s where you’re going to focus. The reason your legs are up is so they can be relaxed, and then you’re going to bring this leg up, and that’s actually going to stretch that muscle a bit. Put it back, bring it up, put it back.
You’re going to want to relocate the ball to a new spot to a new trigger point, and just continue to release that. If you need it on both sides, do it on both sides, if you only need it on one, do it on one. Do this a few times a day, and you’ll start to notice that muscle release. Thanks!”
– Dr. Keith Belliveau, Chiropractor
More Stretching Videos
- Cat-Cow Yoga Stretch Tutorial
- Thoracic Spine Stretch w/ Foam Roller
- Self-Resisted Neck Extensions
- Low Back Stretch for Lumbar Para-Spinal Muscles
- Eliminating Knots in Legs w/ Foam Roller
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We are looking forward to helping you attain your personal health goals!