To stretch the Quadratus Lumborum:
- Sit on the edge of a chair and lean forward with your back straight and elbows on your knees.
- Keeping your weight on your right elbow, raise your left arm over your head and side bend to the right. You should feel a stretch in your left lower side and back.
- Then reach forward, you should feel the stretch in your low back.
- Stretch the opposite side by resting on your left arm and side bending to the left. You can alternate between left and right for three to five times. Bring left arm across front of body as shown.