Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Quadratus lumborum: side lying



A stretch for the side of the body, more specific to the QL (quadratus lumborum) muscle.


  • start in side lying on a padded bench or treatment table (low to the ground) with the "stretch-side" up.
  • use a pillow to support the head and neck in neutral.
  • flex the hips and knees to 90 degrees, with the ankles crossed.
  • make sure the lower legs are just barely off the side of the bed, ensuring that you are still stable on the bed and at no risk of falling off.
  • gently allow the ankles to drop, using the weight of the lower legs to help tilt the pelvis into a side-bend, providing a stretch on the side of the trunk
  • increase the stretch by reaching the "stretch-side" arm overhead, helping to pull the ribcage away from the pelvis.
NOTE: this exercise should not be done in the presence of more significant back pathology, instability, or simply if the back is very acute or irritable.

Tags: QL, quadratus lumborum, trunk, flank, side, stretch