Lumbar/Quadratus lumborum self-stretch

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Lumbar/Quadratus lumborum self-stretch

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  1. Patient stands with the arm of the involved side stretched overhead.
  2. Patient laterally translates the pelvis toward the involved side as the trunk is side bent away from the involved side.
  3. The position is sustained for 15-30 seconds and repeated two to three times.
  4. The opposite side is stretched to symmetry.


  1. Patient sits with legs extended out wide in front of them
  2. Bring arm ipsilateral to dysfunctional side overhead and reach towards toes

Laying Down

  1. Patient supine
  2. Bring knees up and over to contralateral side of disfunction
  3. Make sure the back remains flat so as to not engage lumbar spine

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