WODdoc Episode 82 Project365: Mobilizing Quadratus Lumborum

Today we are talking low back. One of the muscles that barks a lot is the quadratus lumborum(QL).  You have one of these suckers on each side of you. It attaches to your hip bone on the bottom and your last rib on the top. QLs act as a lateral flexors of the torso. When we sit a lot they tend to get cranky.  Here is why… take a look below.



Notice this wonderful slouched posture. Yes, this is just about everyone that uses a computer for longer then 5 mins (shit, thats me right now..).  In the picture you will see that the butt tucks under and the low back is in a lot of flexion.  This position tugs on the QLs.  Now, if you tug on muscles long enough and then allow them to shorten (ex. sit in a car for 4 hours and then stand up) they tend to get a little mad at you.

What do we do… Mash and Stretch to regain proper muscle tone and length.

Don’t Mash Blind… Know Your Anatomy!

Screen Shot 2014-09-22 at 10.07.19 PMScreen Shot 2014-09-22 at 10.11.58 PM


Highlighted on the left is the QL. Notice it is smaller and deeper than the lumbar erector group highlighted on the right.  This is why I make a big deal about turning 30-45 degrees onto your side.    Also important to note… When you see the anatomy you can have a better respect for what I am doing with stretching this tissue.  We are basically trying to separate the hip and ribcage as far apart as we can from each another.


Today’s WODdocket:

1. Test side to side bending

2. Mash and Stretch QL

3. Retest side to side bending