Foam Roller Quadratus Lumborum
mobilizepelvis
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
How to do it
- Sit down on a foam roller with knees bent and pelvis posteriorly tilted.
- Gently slide down the roller until it is positioned just above the back of the hip.
- Use the roller to release the area between the bottom of the ribs and the top of the pelvis, focusing on one side at a time.
Form cues
- Caution: Use caution when performing this exercise to avoid rolling over the bottom two ribs with too much pressure. They are floating ribs that do not attach to the sternum, and they can displace or become injured easily.
Dosage
- Roll for 30 seconds to 1 minute on both sides at least once per day.
- Progress: Perform the Door Frame Stretch.
- Regress: Place the ankle on the knee and use a tennis ball to massage the QL.
Muscles worked
Stretches: quadratus lumborum