Quadratus Lumborum and Iliopsoas muscle stretches

Quadratus Lumborum: The QL are muscles that are often referred to as flank muscles. People often confuse the QL pain as either Erector Spinae or even hip pain. The Quadratus Lumborum works in conjunction with the iliopsoas muscles.

What is the QL responsible for? a) Torso Rotator b) Assists in Lateral Fl Flexion exion (side bending) c) Assist in back extension (bilaterally)

Sahrmann, Diagnosis and Treatment of Movement Impairment Syndromes 51-74 Exercise #1: (Shirley A. Sahrmann, (2002). 1. Lie on a flat, elevated surface. If it's a bed, remove the covers first for a firmer surface. 2. Place a pillow (or stack 2) on the edge of the long side of the b ed, with the shorter side side of the pillow(s) on the edge of the side of the bed. 3. Lie on the edge long l ong side of the bed, facing the inside of the bed, b ed, with your waist on the pillow. 4. Lift the knee that¶s on the bed b ed up so that your leg is bent. 5. Keeping your top leg straight, slowly and gently bring it backwards and dangle it off the side of the  bed (behind and below you). 6. Reach up over your head with your top arm. 7. Reach straight out on the bed with your bottom arm to keep you f rom falling backwards off the  bed. 8.  You should feel a stretch in your quadratus quadratus lumborum ("QL") and/or oblique on the top side.  Alternatively, you may feel a stretch in your ITB and/or intercostals (rib muscles) on the top side.

Exercise #2: Seated Stretch:

Exercise #3: flat self stretch:

These exercises should be pain free. If pain persists, please STOP !!!

Iliopsoas

Exercises (Garry & Walsh)

Hold the stretch for a count of 20 seconds, relax for 30 seconds, and repeat the stretch 5 times. Caution patients to not hold their breath while maintaining a pain-free stretch. [ Dr. Garry, JP, Walsh, KM. Iliopsoas Tendinitis: Treatment and Medication. Medscape. Aug2009] «´liopsoas muscle injury can cause lumbar lordosis and anterior pelvic tilt, both of which can be corrected by strengthening specific counteracting muscle groups.´ [ Garry, JP , Walsh KM] The reason for  this is that the iliopsoas muscle gets so tight it actually causes the anterior rotation of the hip as the picture below shows.