The quadratus lumborum are deep muscles with five heads that connect the lowest ribs and vertebrae to the pelvis and help with side bending and extension of the lumbar spine. These muscles are often tight in most people due to sitting. Stretch these muscles with side and back bends.
Lengthening
Forward bending stretches the erector spinae muscles.
Lengthening include:
Padmasana with side bend
Contracting
Contracting one side of the quadratus lumborum muscles creates a side bend. Contracting both sides creates extension in the lowest part of the spine in backbends and can pull the ribcage down toward the pelvis in seated or standing postures where the hips don't move position.
Strengthening postures include:
Dhanurasana
Parsva Dhanurasana
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