Quadratus Lumborum (Standing)

1.) Stand with both feet, shoulder width apart.

2.) Cross the right leg in front of the left leg.

3.) Stretch the right arm upwards and towards the left side of the body.

4.) Pull the right arm up, with the left hand. Do not twist the hips.

5.) You will feel the stretch on the right side of the middle and lower back.

6.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.

7.) Swap and stretch the opposite side.

8.) Repeat this exercise 3 times, stretching both sides. Do it 3 times a day.