Quadratus Lumborum Foam Roll
Exercise Overview
QL FOAM ROLLING This is a soft tissue mobilization technique for the lateral flexors of the lumbar spine. Lie down on a foam roller that is placed between your 12th rib (bottom rib) and your pelvis. Start by lying down directly on it to the side of your body and rotate your torso 45-60 degrees towards the ceiling. Support the body using your elbow and your top leg to decrease the amount of pressure applied to the muscle as needed. Find a tender spot and hold for up to 30 seconds or 3-5 breaths. You may find 3-4 tender spots and repeat as required. Generally foam rolling is limited to 2-3 times per week to optimize recovery.
Muscles Involved
Quadratus LumborumExternal ObliqueLatissimus DorsiTransversus Abdominis
Related Conditions
Non-specific Low Back PainSacroiliac Joint SyndromeMyofascial Pain Syndrome Quadratus LumborumLumbar Facet SyndromeThoracolumbar Syndrome
