# Wall Glides
The Quadratus Lumborum muscle is a deep core muscle that can cause pain and tightness in the lower back, hip and butt. In addition, if there is trouble with this muscle then it can cause pain when turning in bed, when standing upright or when coughing and sneezing. These Wall Glides are a great way to mobilise the QL especially as they can be carried out almost anywhere.
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1. Standing sideways, lean on a wall with the shoulder, feet 1-2 feet away and both together.
2. Keep shoulders down away from ears.
3. Tuck elbow into side (and back slightly) then slowly let your hip drop towards the wall until you feel a restriction (this is not always felt).
4. Return to the start.
5. You don’t need to force the movement or hold the stretch but nudge it gently.
6. Repeat 10-15 times on each side twice.
7. Perform 2-4 x per day.
This video shows some modifications as some clients were 'cheating' the movement above.
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As per instructions above. Then complete the same again this time with a very tiny twist of the hips. This means taking the top hip forward a little, then completing the move. Then try the same but with the top hip back very slightly and complete as described. Chances are, the movement that is the most difficult is the one you probably need to work on.
> [!warning] Things to remember...
> - PLEASE use common sense. If something doesn't feel right then DON'T DO IT!
> - You are in charge of the pressure. If it's too much then take the weight off a little.
> - Little and often is best but especially before activity and after periods of inactivity.
> - Mobilising restricted tissue can be uncomfortable but it should not be unbearable.