Print Page | Contact Us | Sign In | Member Sign Up
Stretch to Win 2nd edition (2017)
Blog Home All Blogs
Search all posts for:   


View all (11) posts »

Great 8™ Mobility Program by Stretch to Win® - quadratus lumborum

Posted By Chris Frederick, Saturday, August 5, 2017

In my last post, I discussed the first of the Great 8 (aka “the G-8”) key muscles and their fascial connections – the glute complex. Here we continue with the second one – the quadratus lumborum (aka “QL”).

Janet Travell, MD (given the most credit for  developing trigger point therapy protocols) called the QL “the joker of low back pain” and with good reason. Physicians often mis-diagnosed many patients with back pain because they treated the symptoms and not the cause. This is because many patients complained of pain in various locations of pain in the buttock and hip. Travell had a certain amount of success treating what she called “trigger points” with combinations of injections and spray and stretch protocols (not discussed here) for the QL.

She was on the right track with including stretching of the QL, however I believe she could have had much better results if she would have considered the fascial anatomy and not just the isolated muscle. One of the most important fascial connections is the muscle just next to it – the psoas – and the one right below it – the iliacus. And most professionals are very familiar with various psoas dysfunctions associated with low back pain. So without going into too much detail in a short blog like this, suffice it for me to say that mobilizing and stretching the QL when indicated often helps the iliacus and psoas to release and/or improve function as well. And by so doing can help reduce leg length discrepancies and lumbo-pelvic torsions that can be a source of low back and other pain, weakness and dysfunctional movement patterns.

According to Thomas Myers who authored one of the foremost books on functional fascia anatomy called “Anatomy Trains”, the QL either lies within or has a close functional relationship with the following fascial connections or “nets” as we call it: deep front and lateral nets. Therefore improving the mobility-flexibility of the QL will often also positively affect pain or dysfunction anywhere along the associated fascial net which is illustrated and detailed in my book “Stretch to Win”.

Simply follow the attached video, which coaches you through the entire movement for both sides of your body.


  • Self assessment
    • Do the movement on both sides to determine if there is an imbalance.
    • Start and end with the tighter side, otherwise it doesn't matter.
    • Re-assess the movement when done to see if both sides have improved with symmetrical mobility. If not, repeat tight one.
  • If you have any problems getting into the position, doing the movement or have discomfort like pinching in your hip or anywhere else, then find a local Fascial Stretch Therapy Provider in our directory here: 
  • If the movement causes or increases pain, then stop and see a health professional to determine the cause of the pain.


LIABILITY DISCLAIMER: the content on this blog is for information purposes only and does not constitute medical advise of any kind. If you have pain, any medical condition, have any disability or any doubts about your physical abilities, then consult a physician to determine if you may perform the movements in our videos.




Tags:  Fascial Stretch Therapy  mobility  stretch  stretch to win 

Share |
Permalink | Comments (0)