90/90 QL Stretch

Purpose: This stretches the quadratus lumborum (QL) muscle in both sides of your lower back, as well as promotes spinal rotation. 

Instructions: Lie on one side, with hips and knees stacked on top of each other, or use a foam roller or something similar to rest the top knee on.  Keep your hips and knees together through the whole stretch, and reach your top arm over and back, as far as you can to feel a stretch in your side body, back, and through the front of your shoulder. 

​Common Errors: Letting the knees come apart, or the top knee to drop behind the bottom one. It's more important to keep your knees together for this exercise than it is to be able to touch the ground, so make sure you keep good form before stretching any farther. ​