Hip Drop & Quadratus Lumborum Stretch

stretchpelvis

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie supine and actively drop/lower the habitually raised hip, reaching the foot away as if touching something just out of reach.
Seated, reach the arm overhead on the raised side to lengthen quadratus lumborum.
Stretch the adductors on the raised side.
Use a trigger ball against a wall on the gluteals of the lower side, or a foam roller on the IT band of the lower side.

Form cues

Lengthen the raised side, reach the leg long
Keep the trunk facing forward, don't twist

Dosage

Hold 20-30s x 3 each technique

Muscles worked

quadratus lumborum — anatomical illustration — quadratus lumborumAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

lumbar erector spinae — anatomical illustration — lumbar erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip abductors — anatomical illustration — hip abductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: quadratus lumborum, lumbar erector spinae, hip adductors (raised side)

Strengthens: hip abductors (low side)

Target muscles

Quadratus Lumborum Lumbar Erector Spinae Hip Adductors Hip Abductors

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

Reference: Postural Correction (Johnson) p.132-133