THREE WAYS TO BEGIN
Find a position
that suits you.
These movements involve several muscles along the ribs, waist and back. They do not isolate the quadratus lumborum (QL), and they are not a treatment for unexplained back or flank pain.
You may need: Stable chair · sturdy table.
01 / MOVEMENT OPTION
Standing side slide.
About 2 seconds · release sooner whenever needed
Set up.
Stand with feet about hip-width apart, knees relaxed and arms at your sides. Make sure you feel steady.
Move slowly.
- Slide one hand a short way down the same-side thigh. Keep your chest facing forward.
- Pause for about 2 seconds when you notice mild tension along the opposite waist.
- Return upright without momentum, then try the other side.
What to notice.
A gentle lengthening along the waist rather than a pinch in the lower back.
Make it easier.
Keep the bend very small. Do not twist, lean backward or press down on the thigh to deepen it. Choose a seated option if standing is unsteady.
Technique reference: NHS: sideways bend. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
02 / MOVEMENT OPTION
Seated overhead side reach.
Up to 20 seconds; shorter is fine · release sooner whenever needed
Set up.
Sit tall on a sturdy chair with both feet supported. Rest one hand lightly on the seat for balance.
Move slowly.
- Raise the opposite arm only as high as comfortable. Gently lean away from that arm.
- Keep both sitting bones on the seat, with your chest facing forward. Breathe normally.
- Hold only while comfortable, up to 20 seconds, then return to center and switch sides.
What to notice.
Easy length along the ribs and side body, without shoulder or spinal pain.
Make it easier.
Use a smaller lean or keep the reaching hand on your hip if overhead movement is uncomfortable. Do not collapse forward.
Technique reference: Health and Wellbeing Queensland: seated side stretch. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.
03 / MOVEMENT OPTION
Supported table reach.
A brief, comfortable pause · release sooner whenever needed
Set up.
Sit facing a sturdy table. Place your arms on it and keep both feet on the floor.
Move slowly.
- Slide your hands forward while gently hinging at the hips. Let the table support your arms.
- Allow your chest to lower a little between your arms, only to an easy stretch down the sides.
- Pause for a comfortable breath, then bring your hands back and sit upright.
What to notice.
A broad stretch through the side body, chest and upper back. This is not a QL-specific stretch.
Make it easier.
Keep your elbows bent or reach a shorter distance. Avoid hanging through your shoulders or arching the lower back.
Technique reference: DynamicHealth NHS: supported thoracic extension. A gentle adaptation of the technique shown in this source. Timing and repetitions should suit your circumstances.