An advanced variation of the self-massage technique involves rolling to press down with the hip while lifting the chest upward, focusing on moving the bottom ribs away from the hip to create deeper activation of the quadratus lumborum.
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Doctor RoweEvidence Quote
“roll over, press down with my hip as much as I can and then I'm going to lift my chest upward...take the bottom of the ribs here away from the hip by coming up like this and you'll feel a deep activation of that QL muscle”
Created: 8/13/2026, 9:50:04 AM
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