Doorway Lunge - Quadratus Lumborum, TFL, IT Band and Latissimus Dorsi Strech

Target Muscle: Quadratus Lumborum, TFL, IT Band and Latissimus Dorsi

Doorway Lunge

Video: Video - Stretch for TFL, ITBand, Quadratus Lumborum and Latissimus Dorsi

Setup:

  1. ½ kneeling position with back against the wall(wall for feedback)

  2. Flatten low back against wall/posterior tilt x 20-30 seconds

  3. Shift pelvis in direction of back leg to translate lumbar spine. 1-2 minutes and hold. (IT band stretch)

  4. Side Bend toward your front leg. (Stretches quadratus lumborum)

  5. Move hip into external rotation and push toes out away from midline.

  6. Take a deep breath and hold 3-5 seconds. Exhale slowly

Movement:

Tip: This exercise also inhibits Quadratus Lumborum

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