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Side Bend Stretch (Release)

Primary target: Quadratus Lumborum (腰方肌)

Exercise Details

Equipment

Bodyweight (overhead elbow grip optional)

Sets & Reps

2-3 holds × 20-30 s per side

How to do it

Stand with feet together; one arm overhead by the ear; bend slowly to the opposite side; gentle stretch along the QL line; the pelvis stays put.

Common mistakes

Leaning forward to compensate, overstretching, breath-holding

Muscles Worked

Other Exercises for the Same Muscle

Single-Arm Farmer's Walk · Side Bridge · Kettlebell Windmill