#62 - Quadratus Lumborum PIR / Self Stretch / CRS
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
To help increase range of motion through the trunk and hip laterally. Decrease pain, and stabilize low back.
Where to Feel it:
The lateral part of your low back (Quadratus Lumborum).
Description:
- Stand (as if you are between 2 panes of glass) with the feet about hip distance apart & let the weight of the body & the head drop to one side.
- Look up towards the ceiling as you inhale, and hold for several seconds.
- On the exhale, relax and look to the floor. Then perform on the other side.
- Remember to always keep breathing!
Tips:
Do not arch the back. When looking up inhale, when looking down exhale
Reps:
1 for self-stretch (20-60 seconds) or 3-4 for PIR or CRS
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