QL VARIATIONS
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The quadratus lumborum (QL) is a muscle that runs diagonally in your lower back from your vertebrae and last rib to your pelvis. It has various functions such as spinal side bending, pelvic lifting, spinal extension and anterior pelvic tilting. When it comes to low back pain, your QL could possibly be one of the causes. Although, we canít blame one factor for low back pain, the exercises in this series might help with relief and pain management.
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✅ You will need a resistance band, kettlebell and TRX row to perform the exercises in this series.
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🔘QL Walk - Wrap one end of the resistance band around a sturdy object and the other around your lower back. Keep your spine in a neutral position throughout the range of motion without having to arch the back. The motion both back and forth should be slow and controlled (kettlebell is optional for increased difficulty.)
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🔘Side Plank Stars - This exercises can also be performed with an isometric hold at the end range (the star position)
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🔘TRX QL Stretch - Make sure the motion on the way down is slow and controlled to ensure safety.