Relaxing – quadratus lumborum rolling
Player positions the foam roller near the side of the lower back and rolls gently through the quadratus lumborum area. This drill helps relax lower-back tightness and improve recovery.
Equipment
Foam rollerExercise mat
Coaching points
- Use gentle pressure on the side of the lower back
- Move slowly and carefully
- Avoid direct pressure on the spine
- Breathe deeply during the release
Common mistakes
- Rolling directly on the spine
- Using too much pressure
- Moving too quickly
- Ignoring discomfort
Action video
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Difficulty
Intermediate
Duration
30 seconds
Repetitions
20 × 2 sets
Touches
0
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