Self Stretch

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Quadratus Lumborum Hands and Knees Self Stretch

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, Active Trunk Rotation, All Home Exercises, All Lower Quarter, Hip ABD Firing Pattern, Self Stretch

Quadratus Lumborum Hands and Knees Self Stretch

To Stretch the Right Quadratus Lumborum:

  • Have the patient reach forward with the right hand and grasp a solid object. From this position instruct the patient to sit back diagonally towards the right hip, elongating (stretching) the right side of the back.
  • The right arm may be internally rotated (thumb down) or externally rotated (thumb up). Since the latissimus dorsi is an internal rotator of the shoulder internal rotation of the arm places more stretch selectively on the quadratus muscle.
  • Have the patient hold the stretch position for 30 seconds and repeat 2-3 times alternating sides.

Bilateral Knees to Chest

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Pelvic Clocks, Self Stretch, Self-mobilization, Supine Curl Up

Bilateral Knees to Chest

Bilateral Knees to Chest

To stretch an ERS and/or tight erector spinae to increase lumbar flexion:

  • Have the patient lying on their back and ask them to bring both knees up to the chest with their hands.
  • Instruct them to hold the stretch for 5 to 10 seconds and repeat 10 times to mobilize the lumbar spine into further flexion.

Prayer Stretch

in 2 Movement Tests Lower Quarter, 5 Home Exercise Strategy, All Home Exercises, All Lower Quarter, Pelvic Clocks, Self Stretch, Self-mobilization, Supine Curl Up

Prayer Stretch

Prayer Stretch

To increase lumbar flexion:

  • Starting in hands and knees have the patient sit back on their heels to stretch the low back.
  • To increase the stretch have the patient reach forward with their hands as far as possible.
  • They hold the stretch position for 30 to 60 seconds.
  • Have them repeat the stretch 2 to 3 times.

Upper Trapezius and SCM Stretch

in 3 Movement Tests Upper Quarter, 5 Home Exercise Strategy, All Home Exercises, All Upper Quarter, Cervical Flexion Mobility, Self Stretch

Upper Trapezius and SCM Stretch

  • These muscles extend the upper cervical spine, side bend toward the ipsilateral side and rotate the head to the opposite side
  • When tight these muscles may serve as long restrictors for mobility at C0-C1

To stretch the right upper trapezius and sternocleidomastoid:

  • Instruct the patient to position their head in flexion, side bending to the left and rotation to the right.
  • Their left hand is placed on top and around their head for support. Instruct the patient not to pull on the head with the left hand.
  • The right hand grasps the chair or bench behind the right hip.
  • The stretch is introduced by asking the patient to slowly lean forward and away and not by pulling on the head. They should feel a stretch over the top of the right shoulder and behind the ear.
  • Then instruct the patient to tuck the chin down (nod the chin) to add to the stretch which should be felt at the attachment behind the right ear.
  • Ask the patient to pull their right shoulder blade down and back to further increase the stretch.
  • They hold for 20 seconds and repeat 2-3 times. Have the patient alternate sides and stretch to symmetry as much as possible.

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