Quadratus Lumborum Stretch
Exercise Steps
Step 1: Stand upright
ID: STEP_1_STAND_UPRIGHT
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: 20.0%
Step 2: Raise right arm overhead
ID: STEP_2_RAISE_RIGHT_ARM_OVERHEAD
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: 50.0%
Step 3: Relax
ID: STEP_3_RELAX
Description:
Slowly return to upright position Lower arm back to side Rest briefly, switch to other side
Time: 80.0%
Step 4: Raise left arm overhead
ID: STEP_4_RAISE_LEFT_ARM_OVERHEAD
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: 100.0%
Basic Information
Exercise ID(s):
b719d07e-2e2a-4df4-9cc8-2591c5505465
Total Steps: 4
Config File:
b719d07e-2e2a-4df4-9cc8-2591c5505465.yaml
Evaluation Thresholds
Key Landmarks
0
6
8
10
12
Processing Options
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