Free Back Pain Exercises Biblioteca de Fisioterapia
DESK RELIEF Em pé • Gentle Discs: T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5

Inclinação Lateral em Pé para Quadrado Lombar

The quadratus lumborum connects the 12th rib to the iliac crest. Asymmetrical sitting or carrying bags causes one-sided QL shortening and pelvic obliquity. This standing lateral reach opens the lateral fascial plane.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - LATERAL QL STRETCH
LATERAL QL STRETCH
🎯 Quadratus Lumborum

Execução Passo a Passo

PROTOCOLO CLÍNICO
  1. 1 Stand tall with feet hip-width apart. Cross your right leg behind your left leg.
  2. 2 Reach your right arm straight overhead toward the ceiling.
  3. 3 Gently lean your torso over toward the left side while pressing your right hip slightly outward.
  4. 4 Feel a refreshing, expansive stretch along the right flank of your lower back and ribcage.
  5. 5 Hold for 25 seconds while breathing deeply, then return to center and repeat on the opposite side.
🎯

PONTOS-CHAVE DE POSTURA

  • ✓ Reach up before reaching over to ensure spine elongation rather than spinal pinching.
  • ✓ Keep your chest open and facing forward; do not rotate your torso downward toward the floor.
⚠️

ERROS A EVITAR

  • ✗ Do not collapse into the side bend; think about creating space between your ribs and pelvis.
  • ✗ Avoid holding your breath.
🛑

CONTRAINDICAÇÕES E QUANDO EVITAR

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Acute lateral lumbar disc bulge with ipsilateral pain exacerbation
FUNDAMENTOS CIENTÍFICOS & CITAÇÕES

Biomecânica Clínica & Evidências

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
DOSAGEM CLÍNICA
Tempo de Sustentação 25 Seconds
Repetições 3 holds each side
Séries Prescritas 1 set
Dificuldade Gentle
Posição Em pé
MÚSCULOS ALVO
Quadratus Lumborum Latissimus Dorsi Internal/External Obliques
MÚSCULOS ESTABILIZADORES
Intercostals Tensor Fasciae Latae