Quadratus Lumborum Stretch - FRONT VIEW
Exercise configuration details
Exercise Steps
Step 1: Stand upright
ID: STEP_1
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 1.0%
Step 2: Raise left arm overhead
ID: STEP_2
Description:
Raise left arm overhead Keep right arm at side or on hip Gently lean torso to the right Feel stretch along left side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body
Time: 2.0%
Step 3: Relax
ID: STEP_3
Description:
Slowly return to upright position Lower arm back to side Rest briefly, switch to other side
Time: 3.0%
Step 4: Raise right arm overhead
ID: STEP_4
Description:
Raise right arm overhead Keep left arm at side or on hip Gently lean torso to the left Feel stretch along right side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body Hold the stretch position for 20 seconds Breathe steadily and deeply Keep muscles engaged but relaxed Don't bounce or force the stretch
Time: 4.0%
Step 5: Release & Reset
ID: STEP_5
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 5.0%
Step 6: Stand upright
ID: STEP_1_REP2
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 21.0%
Step 7: Raise left arm overhead
ID: STEP_2_REP2
Description:
Raise left arm overhead Keep right arm at side or on hip Gently lean torso to the right Feel stretch along left side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body
Time: 22.0%
Step 8: Relax
ID: STEP_3_REP2
Description:
Slowly return to upright position Lower arm back to side Rest briefly, switch to other side
Time: 23.0%
Step 9: Raise right arm overhead
ID: STEP_4_REP2
Description:
Raise right arm overhead Keep left arm at side or on hip Gently lean torso to the left Feel stretch along right side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body Hold the stretch position for 20 seconds Breathe steadily and deeply Keep muscles engaged but relaxed Don't bounce or force the stretch
Time: 24.0%
Step 10: Release & Reset
ID: STEP_5_REP2
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 25.0%
Step 11: Stand upright
ID: STEP_1_REP3
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 41.0%
Step 12: Raise left arm overhead
ID: STEP_2_REP3
Description:
Raise left arm overhead Keep right arm at side or on hip Gently lean torso to the right Feel stretch along left side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body
Time: 42.0%
Step 13: Relax
ID: STEP_3_REP3
Description:
Slowly return to upright position Lower arm back to side Rest briefly, switch to other side
Time: 43.0%
Step 14: Raise right arm overhead
ID: STEP_4_REP3
Description:
Raise right arm overhead Keep left arm at side or on hip Gently lean torso to the left Feel stretch along right side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body Hold the stretch position for 20 seconds Breathe steadily and deeply Keep muscles engaged but relaxed Don't bounce or force the stretch
Time: 44.0%
Step 15: Release & Reset
ID: STEP_5_REP3
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 45.0%
Step 16: Stand upright
ID: STEP_1_REP4
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 61.0%
Step 17: Raise left arm overhead
ID: STEP_2_REP4
Description:
Raise left arm overhead Keep right arm at side or on hip Gently lean torso to the right Feel stretch along left side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body
Time: 62.0%
Step 18: Relax
ID: STEP_3_REP4
Description:
Slowly return to upright position Lower arm back to side Rest briefly, switch to other side
Time: 63.0%
Step 19: Raise right arm overhead
ID: STEP_4_REP4
Description:
Raise right arm overhead Keep left arm at side or on hip Gently lean torso to the left Feel stretch along right side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body Hold the stretch position for 20 seconds Breathe steadily and deeply Keep muscles engaged but relaxed Don't bounce or force the stretch
Time: 64.0%
Step 20: Release & Reset
ID: STEP_5_REP4
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 65.0%
Step 21: Stand upright
ID: STEP_1_REP5
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 81.0%
Step 22: Raise left arm overhead
ID: STEP_2_REP5
Description:
Raise left arm overhead Keep right arm at side or on hip Gently lean torso to the right Feel stretch along left side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body
Time: 82.0%
Step 23: Relax
ID: STEP_3_REP5
Description:
Slowly return to upright position Lower arm back to side Rest briefly, switch to other side
Time: 83.0%
Step 24: Raise right arm overhead
ID: STEP_4_REP5
Description:
Raise right arm overhead Keep left arm at side or on hip Gently lean torso to the left Feel stretch along right side of body Keep hips level, don't rotate Maintain upright posture, don't collapse forward Breathe deeply into the stretch Feel stretch in lower back and side body Hold the stretch position for 20 seconds Breathe steadily and deeply Keep muscles engaged but relaxed Don't bounce or force the stretch
Time: 84.0%
Step 25: Release & Reset
ID: STEP_5_REP5
Description:
Stand with feet shoulder-width apart Keep feet parallel, pointing forward Shoulders relaxed, arms at sides Engage core lightly Head neutral, eyes forward Maintain good posture Weight evenly distributed on both feet
Time: 85.0%
Basic Information
Exercise ID(s):
26b65603-d8ca-4e8e-9944-44504ec215b9
6131c985-f661-4959-bd11-bb3fe4e4925a
b719d07e-2e2a-4df4-9cc8-2591c5505465
Total Steps: 25
Config File:
quadratus_lumborum_stretch_front_view.yaml
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