Procaryote
Back · Stretching

Seated Quadratus Lumborum Stretch

Seated quadratus lumborum stretch, 3 sets, hold for 30 seconds each side

Illustration of the Seated Quadratus Lumborum Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds on each side

Description: Sit on a chair with your back straight. Slowly lean your torso to the side, sliding the hand on the same side down towards the thigh or knee until you feel a stretch on the lower side of your back. Hold the position for 30 seconds, then switch sides.

Tips: Keep your back straight and avoid leaning forward or backward. Breathe deeply to promote muscle relaxation.

Progression: When the stretch becomes comfortable, gradually increase the duration up to 45 seconds per side.

At a glance

Goal
Stretching
Level
Beginner
Equipment
chair
Starting position
Seated on a chair with back straight
Clinical goal
Improve flexibility and reduce muscle tension in the lumbar region
Also known as
seated lumbar stretch, lower back side stretch, quadratus lumborum stretch seated

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Seated Thoracic Extension StretchSeated thoracic extension stretch, 2 sets, hold for 20 seconds Seated Thoracic Rotation StretchSeated thoracic rotation stretch, 3 sets, hold for 20 seconds each side Self-massage of posterior shoulder tension points with a ballSelf-massage of posterior shoulder tension points with a ball, 2 sets of 1 minute Standing Lateral Incline StretchStanding lateral incline stretch, 3 sets, hold for 20 seconds on each side Thoracic opening with scapular retraction using elasticThoracic opening with scapular retraction using elastic, 3 sets, 12 repetitions Thoracic Rotation with Bent ArmThoracic rotation with bent arm, 3 sets, 8 repetitions per side Alternating Dynamic Posterior Chain StretchAlternating dynamic posterior chain stretch, 2 sets, 10 repetitions per side Chest stretch against a wallChest stretch against a wall, 3 sets, hold 30 seconds per side

See all back exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.