hey everybody it's DoctorJo and QL Remy, and today I'm going to show you my top 5
ql stretches for back pain. so let's get started.
so the first stretch you want to get into the
butterfly position. so the butterfly position is when you put your feet
together out in front of you knees are out to the side and depending on how
much flexibility you have, you can bring your feet in. so if you have tight
groin muscles this might be a little difficult. so you just get into a
comfortable position, then the side that you want to stretch, so if it was my left
side I'm gonna take my left hand and bring it up and over, and then take my
right hand and kind of push down and through. and so I'm just gonna kind of
stretch this way that I should feel that stretch kind of right in through here.
some people like to kind of push down on the opposite knee to get a stretch, but I
personally like almost like you're taking a big ball and you're just kind
of rolling it through. so you're going up and over and pushing through and I get a
really really good stretch with that. so since it's a full stretch, you want to
hold it for 30 seconds and do it three times. so if you just have one side
that's hurting, I would still stretch both sides just because you want to keep
everything balanced. and I also if I do both sides, I like to alternate back and
forth. you don't have to you can do them all on one side and then switch, but a
lot of times if you're alternating back and forth it gives the other side a
little bit of a break. so then the next stretch you're gonna take your leg that
you want to stretch, so I'm just gonna switch now so you can kind of see. so if
I wanted to stretch my right side, I'm gonna put my right leg out and so just
kind of out at an angle maybe that 45 degree angle or if you are gonna do a
split with your leg, and then so it's still kind of the same concept. so now
I'm gonna bring my arm up here because I want to stretch this side, and then I'm
leaning over. and again a lot of people kind of like to push down on that knee
so you can push with your arm if you have a little more flexibility, or you
can just kind of push with your hand and just kind of get that stretch all the
way down. so I'm feeling that stretch all the way kind of in that low side of the
back and that's where that QL or that
quadratus lumborum is. and that muscle a lot of times people forget about, but it
has a lot to do with back pain. so again 30 seconds pushing down on that opposite
knee getting that stretch holding it 30 seconds, doing that three times on
each side. so you can also do kind of a little bit of a change modification with
this one. so you're still in the same position where you're got one knee bent
and the other one out, and so this time when you come up you're gonna rotate
your whole body over to really get that extra stretch. so I'm bringing my arm up,
and I'm turning my body almost like I'm pointing over to the opposite side. so
arm up, rotate over, bring down. and I'm really getting that nice big stretch
through there, and so even though it's kind of hard to do, you can just do a
small stretch. if that's not too hard then you can come back up and then go
back over a little bit further. so you can modify it a little bit and even if
you just kind of turn without going down you might feel a little bit of a stretch
with that as well. so 30 seconds, 3 times on each side. so the next stretch is
going to get you in a little bit of a tougher position. so if you have other
aches and pains, injuries, this might be a tough one to do, but you can definitely
give it a try. so what you want to try and get in the position of is a hip at
90 knee at 90 position kind of front and back. so you're gonna kind of bring one
knee in the front so 90, 90 kind of thing and then the other one in the back 90, 90.
now this is going to be really uncomfortable for some people, so if you
can't do this, that's okay.the front one is the one that's a little bit more
important to do and then again you're just going to take that arm kind of up
and over while you're just kind of pushing this one through or maybe just
holding that side a little bit, and then just stretching over into that stretch.
and you're just going to get that nice QL back stretch right there. so again
holding for 30 seconds doing that 3 times.
if you want to come back over and stretch that way you can, but make sure
that you're stretching or switching your feet as well. so then I'm coming up this
way 90 90 and that one 90 90 in the back and then stretching over this way. so I'm
getting that nice stretch along the side in the lower back and make sure you know
again you're not stressing anything out in your legs while you're trying to
stretch out your back. so the last one is going to be lying on your side. this is
one of my favorites to stretch out the QL just because it's kind of easy to do.
the other one sometimes it's a little bit of a hard position to get into, but
all you're gonna do is just kind of lie on your side. it's almost like you're
going into a side plank but you're not because you want to keep your hips down
so it's not coming up into a side plank. keeping those hips down, keeping your
body at that kind of perpendicular position, and then you're just going to
push up. if you're in this position right here and you have a tight QL or that
quadratic quadratus lumborum hard to say, you might be feeling a stretch here, but
to get even more of a stretch kind of push up even more, and I'm feeling a big
strong stretch right through there. and I don't even have a tight QL so again this
might be enough stretch for you where I'm just pushing that upper body up, but
keeping those hips down everything in that perpendicular position, or if I want
a little bit more I can push all the way up getting that nice stretch. and so this
one's just a little bit easier to do because you have the floor to help you
out, but again holding it for 30 seconds doing that three times on both sides. if
you can so there you have it those were my top 5 ql stretches for back pain. if
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remember be safe have fun and I hope you feel better soon.