{"id":1150,"date":"2021-01-10T07:45:53","date_gmt":"2021-01-10T07:45:53","guid":{"rendered":"https:\/\/optimalwellnessinstitute.com\/?page_id=1150"},"modified":"2023-04-10T03:07:00","modified_gmt":"2023-04-10T03:07:00","slug":"trunk-es-ql-stretching","status":"publish","type":"page","link":"https:\/\/optimalwellnessinstitute.com\/zh\/courses\/trunk-es-ql-stretching\/","title":{"rendered":"Trunk: Erector Spinae &#038; Quadratus Lumborum Exercises"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"1150\" class=\"elementor elementor-1150\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a6a505b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a6a505b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b9f22fd\" data-id=\"b9f22fd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-83f9ada elementor-widget elementor-widget-heading\" data-id=\"83f9ada\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Upper and Lower Back Stretching Exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a25af17 elementor-widget elementor-widget-heading\" data-id=\"a25af17\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Erector Spinae, Quadratus Lumborum<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-136b161 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"136b161\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3679710\" data-id=\"3679710\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-541876e elementor-widget elementor-widget-image\" data-id=\"541876e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/Erector-spinae-muscles.png\" class=\"attachment-large size-large wp-image-1152\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/Erector-spinae-muscles.png 320w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/Erector-spinae-muscles-300x300.png 300w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/Erector-spinae-muscles-150x150.png 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-67ba386 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"67ba386\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bf470e1\" data-id=\"bf470e1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ee33a8 elementor-widget elementor-widget-image\" data-id=\"9ee33a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"203\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/ql_bilat_yoga_anatomy-300x203.jpg\" class=\"attachment-medium size-medium wp-image-1153\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/ql_bilat_yoga_anatomy-300x203.jpg 300w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/ql_bilat_yoga_anatomy-768x518.jpg 768w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/ql_bilat_yoga_anatomy.jpg 794w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-147ae74 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"147ae74\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-293782c\" data-id=\"293782c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53e6a2b elementor-widget elementor-widget-video\" data-id=\"53e6a2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/9OPMnXxk9hY&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-44c32a7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"44c32a7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fd9d27d\" data-id=\"fd9d27d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ffda86 elementor-widget elementor-widget-image\" data-id=\"8ffda86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"275\" height=\"312\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/sitting-ql-stretch.jpg\" class=\"attachment-large size-large wp-image-1154\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/sitting-ql-stretch.jpg 275w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/sitting-ql-stretch-264x300.jpg 264w\" sizes=\"(max-width: 275px) 100vw, 275px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fc0d9a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fc0d9a6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f37a7aa\" data-id=\"f37a7aa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9d82932 elementor-widget elementor-widget-image\" data-id=\"9d82932\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"336\" height=\"271\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/main-qimg-53e991afe57326d34d914ee3213dc37a.jpeg\" class=\"attachment-large size-large wp-image-1155\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/main-qimg-53e991afe57326d34d914ee3213dc37a.jpeg 336w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/main-qimg-53e991afe57326d34d914ee3213dc37a-300x242.jpeg 300w\" sizes=\"(max-width: 336px) 100vw, 336px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b3a1385 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b3a1385\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc70fe6\" data-id=\"bc70fe6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c67f639 elementor-widget elementor-widget-image\" data-id=\"c67f639\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"170\" height=\"401\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/9fcceda102aaf7fc101324426021e97d.jpg\" class=\"attachment-large size-large wp-image-1156\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/9fcceda102aaf7fc101324426021e97d.jpg 170w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/9fcceda102aaf7fc101324426021e97d-127x300.jpg 127w\" sizes=\"(max-width: 170px) 100vw, 170px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c80aeb8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c80aeb8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c3890e6\" data-id=\"c3890e6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-04e9081 elementor-widget elementor-widget-text-editor\" data-id=\"04e9081\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 style=\"text-align: center;\"><strong>Side Bend against Wall<\/strong><\/h4><p><br \/>Left palm on wall, right fingers towards wall, straighten knees, straighten elbows.\u00a0Hold for <strong>5 deep breaths<\/strong>.<br \/>Repeat on other side. Total <strong>2 sets<\/strong> (1 right 1 left) in each routine.<br \/><strong>1 routine<\/strong>\u00a0per day, before sleep.<br \/><strong>Take to Next Level: <\/strong>Hold for 7 breaths, then to 10 breaths.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e3e7224 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e3e7224\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fa07a84\" data-id=\"fa07a84\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d5294a elementor-widget elementor-widget-image\" data-id=\"4d5294a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"385\" height=\"191\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/ball-stretch-ql.jpg\" class=\"attachment-large size-large wp-image-1157\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/ball-stretch-ql.jpg 385w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/ball-stretch-ql-300x149.jpg 300w\" sizes=\"(max-width: 385px) 100vw, 385px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-64fd345 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"64fd345\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ca0bbb8\" data-id=\"ca0bbb8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bfe6622 elementor-widget elementor-widget-image\" data-id=\"bfe6622\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"252\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/2015-09-17-chest-header-768x252.jpg\" class=\"attachment-medium_large size-medium_large wp-image-1158\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/2015-09-17-chest-header-768x252.jpg 768w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/2015-09-17-chest-header-300x99.jpg 300w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/2015-09-17-chest-header.jpg 943w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b21d50a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b21d50a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-21ba060\" data-id=\"21ba060\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7bd4dbd elementor-widget elementor-widget-image\" data-id=\"7bd4dbd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"501\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/cobra-pose-yoga.jpg\" class=\"attachment-large size-large wp-image-1159\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/cobra-pose-yoga.jpg 800w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/cobra-pose-yoga-300x188.jpg 300w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/cobra-pose-yoga-768x481.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-daacac5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"daacac5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-656f45f\" data-id=\"656f45f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1ce0334 elementor-widget elementor-widget-image\" data-id=\"1ce0334\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"344\" height=\"640\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/Screen-Shot-2018-04-13-at-8.22.16-am.png\" class=\"attachment-large size-large wp-image-1160\" alt=\"\" srcset=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/Screen-Shot-2018-04-13-at-8.22.16-am.png 344w, https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/Screen-Shot-2018-04-13-at-8.22.16-am-161x300.png 161w\" sizes=\"(max-width: 344px) 100vw, 344px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f0f0807 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f0f0807\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-10d2b33\" data-id=\"10d2b33\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cad8c05 elementor-widget elementor-widget-image\" data-id=\"cad8c05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"289\" height=\"174\" src=\"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2021\/01\/supine-spine-twist.jpeg\" class=\"attachment-large size-large wp-image-1161\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8534520 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8534520\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fb9373f\" data-id=\"fb9373f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fa71af0 elementor-widget elementor-widget-text-editor\" data-id=\"fa71af0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 style=\"text-align: center;\"><strong>Pectoralis &amp; Shoulders Stretches<\/strong><\/h4><div><br \/>Side Lying\u00a0<br \/>Right shoulder bent palm down with shoulders stack on top of each other.<br \/>Hold for <strong>10 deep breaths<\/strong>.<br \/>Bend knees to lying on back.<br \/>Repeat other side. Total <strong>2 sets<\/strong> (1 left 1 right) in each routine.<br \/><strong>2 routines<\/strong> per day, one after waking up from bed, second routine before sleep.<br \/><strong>Take to Next Level: <\/strong>Hold for 20 breaths, then to 30 breaths.<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Upper and Lower Back Stretching Exercises Erector Spinae, Quadratus Lumborum Side Bend against Wall Left palm on wall, right fingers towards wall, straighten knees, straighten elbows.\u00a0Hold for 5 deep breaths.Repeat on other side. Total 2 sets (1 right 1 left) in each routine.1 routine\u00a0per day, before sleep.Take to Next Level: Hold for 7 breaths, then [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":822,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-1150","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"Upper and Lower Back Stretching Exercises Erector Spinae, Quadratus Lumborum Side Bend against WallLeft palm on wall, right fingers towards wall, straighten knees, straighten elbows. 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Total 2 sets (1 right 1 left) in each routine.1 routine per day, before sleep.Take to Next Level: Hold for 7 breaths, then to","twitter:creator":"@ChiroYogaAlign","twitter:image":"https:\/\/optimalwellnessinstitute.com\/wp-content\/uploads\/2020\/05\/Yoga-logo.png"},"aioseo_meta_data":{"post_id":"1150","title":null,"description":null,"keywords":null,"keyphrases":{"focus":[],"additional":[]},"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2024-06-29 09:58:11","updated":"2026-08-21 10:04:14","seo_analyzer_scan_date":null,"focus_keyword":null,"additional_keywords":null,"truseo_locale":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/optimalwellnessinstitute.com\/zh\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/optimalwellnessinstitute.com\/zh\/courses\/\" title=\"Courses\">Courses<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tTrunk: Erector Spinae &amp; Quadratus Lumborum Exercises\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/optimalwellnessinstitute.com\/zh"},{"label":"Courses","link":"https:\/\/optimalwellnessinstitute.com\/zh\/courses\/"},{"label":"Trunk: Erector Spinae &#038; Quadratus Lumborum Exercises","link":"https:\/\/optimalwellnessinstitute.com\/zh\/courses\/trunk-es-ql-stretching\/"}],"_links":{"self":[{"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/pages\/1150","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/comments?post=1150"}],"version-history":[{"count":13,"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/pages\/1150\/revisions"}],"predecessor-version":[{"id":3180,"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/pages\/1150\/revisions\/3180"}],"up":[{"embeddable":true,"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/pages\/822"}],"wp:attachment":[{"href":"https:\/\/optimalwellnessinstitute.com\/zh\/wp-json\/wp\/v2\/media?parent=1150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}