The 'QL' or Quadratus Lumborum is a deep postural muscle that joins the bottom three vertebrae to the upper crest of the illia in the pelvis. It's function is to laterally flex the trunk is is especially helpful when walking as it lifts the hip upward so that the back leg can swing forward without hitting the ground. Unfortunately as we sit, the QL becomes overly tight and shortened, often so much that it can become difficult to fully extend the lower back when we do stand up after long periods of sitting. This practice will help to bring awareness, movement and breath to this important muscle of the lower back and, hopefully, alleviate the pain of sitting.
Reclining Lateral Bend
Lie on back with legs extended. Bring left foot to right side of mat, hug right knee into chest and step the right foot down to the outside of the left knee. Reach arms overhead and hold left wrist in right hand and draw arms, head and shoulders to the right side of the mat. Keep both hips and both shoulders on the mat. Hold 5-10 breaths, then release and change sides.
Begin seated cross-legged with hands on knees. Draw line of navel around in a circle clockwise five times, then repeat counterclockwise five times.
Passive QL Stretch
Lie on right side knees legs slightly bent. Bring right elbow under the right shoulder and drop the right waist toward the floor. Hold for 5 breaths, then repeat to the other side.