QL active stretch

In the human body, muscles, when not trained properly, generally fall into two categories: those that tend to be over-tense and those that are stretch and tend to atrophy. These groups are classifed as tonic (anti- gravity and related to co- contraction) and phasic (movement- related) muscles. [1]

Tonic muscles is also called postural. They play a key role in maintaining posture. As their name suggests, they counteract gravity by stabilizing body segments through sustained contractions. [2]

The quadratus lumborum (QL) is one of those muscles that, when weak, tends to become overactive and locked in a shortened position, placing it in the group of tonic muscles. The QL is a flat, quadrangular-shaped muscle located in the posterior abdominal wall (you can find more information about QL in this post: Abs Workout Essence)

Weak tonic muscles tend to become overly tense and shortened. One way to address this is by using a so- called active stretch, where you encourage the muscle to generate force in a lengthened position. This combination empowers the muscle and ensures that it is strong not only when contracted, which will tell your nervous system to perceive it as a reliable supporter for the surrounding muscles. [3]

One way to active stretch the quadratus lumborum muscle is the exercise demonstrated in the video.
How to do it: Stand about one step away from the wall with the side you want to stretch facing it. Lean your body toward the wall, then move your hip closer to the wall in a frontal plane. Return to the starting position.

  1. Brambilla, Cristina, i in. „Phasic and Tonic Muscle Synergies Are Different in Number, Structure and Sparseness”. Human Movement Science, t. 92, December 2023, s. 103148. PubMed, https://doi.org/10.1016/j.humov.2023.103148
  2. Ivanenko, Yury, i Victor S. Gurfinkel. „Human Postural Control”. Frontiers in Neuroscience, t. 12, March 2018. Frontiers, https://doi.org/10.3389/fnins.2018.00171
  3. Meroni, Roberto, i in. „Comparison of Active Stretching Technique and Static Stretching Technique on Hamstring Flexibility”. Clinical Journal of Sport Medicine: Official Journal of the Canadian Academy of Sport Medicine, t. 20, nr 1, January 2010, p. 8–14
active stretchexerciseslower backmusclespostural musclesQLquadratus lumborumstretchingtonic muscles
Exercises