Questionmy right QL (quadarus lumboram ) muscle is very tight. i am actively working on stertching muscles such as IT band, piriformis, etc. and am daily doing self myofascial release with a foam roller. there are unknown reasons (perhaps the disc bulge i have of l4-l5) as to why this QL is so tight. but please if possible could you tell me any techniques to at least get this ql to loosen up? thanking you in advance.
AnswerThank you for your question, jii.
Try this seated, self-stretch:
"Sit comfortably, with your spine lengthened. Place a towel or strap under your left foot, and hold the other end in your left hand. Side bend to the left as far as you can, taking up any slack in the strap. This lengthens the right QL. Using the strap to prevent your motion, try to bend up to the right, isometrically contracting the right QL. Deepen the stretch by bending farther to the left." ---quoted from "Facilitated Stretching" (2nd Ed.) by Robert E. McAtee & Jeff Charland
"For greater isolation of the quadratus luborum, rotate the trunk 45 degrees anterior without allowing pelvis to rotate. Move at a 45 degree angle obliquely in the direction front shoulder is pointed." --- quoted from "Active Isolated Stretching" by Aaron L. Mattes
Hope that gives you some relief.
Michael, LMT
