Quadratus Lumborum (QL)
1. Stretch
Hold Time: 30-90 seconds
Frequency: 1-3 times per day for a total of 5 minutes per week
Frequency: 1-3 times per day for a total of 5 minutes per week
2. Strengthen
Hold Time: until muscle fatigue
Repetitions: 5-10
Frequency: 3-4 times weekly
Repetitions: 5-10
Frequency: 3-4 times weekly