Roller Massager+ Shortened Quadratus Lumborum Release

Exercise Instructions

Step One

Seated on a chair or stability ball with feet planted firmly on ground, grasp both ends of the Thera-Band Roller Massager+ so that ridged roller is positioned diagonally across one side of the low back.

Step Two

Gently side bend and rotate toward the Massager+ to shorten the quadratus lumborum muscle.

Step Three

Gently roll the Massager+ up and down along the path of the shortened QL muscle, controlling the depth through controlling the amount of pressure placed on the muscles.

Step Four

In general, shorter strokes and sustained pressure in this shortened position will work deeper muscle tightness and knots. Be sure to keep diagonal angle throughout the motion.