 Question is from Johnny Trawlow. What are some of the best ways to stretch and strengthen the quadratus lumborum? Justin, didn't you do a YouTube series on QL stuff? I thought you did way back when I might have. Yeah, I might have. I've definitely had, you know, vested interest in it because of straining it before and like having issues rehabbing, you know, the QL and this is this is a very common injury that people face, especially when they start deadlifting and they get a little bit of asymmetry, like in shifting. And so I've I've found, you know, a few things to like a I think we call it like a half moon stretch, but basically I'm like grabbing, I'm grabbing a post and then I'm crossing my leg behind me and kind of leaning my hips into it. So I'm actually all of my direction with this stretch is going out to the side and it really helps to then, you know, what program did we include that in? That's in anywhere, I believe. Yeah, yeah, both of those. So the QL is a muscle in the deep in the in the body. It's kind of near the low back. And when you do a side bend, you're activating it, right? So it's kind of flexing the body at the side. It's a very, very strong stabilizer. Oftentimes when people pull a muscle in their back, when they're deadlifting, it's not uncommon for it to be this muscle right here, the QL. So it is an important one to stretch and to strengthen. One of the best ways to strengthen the QL is through heavy stabilization type exercises. So you could walk with like one dumbbell and one hand called a suitcase carry. An anti-rotation type of exercise. Anti-rotation. Or a single leg deadlift would be great for that too. Yeah, and then one of my favorite QL movements. And it's not, I mean, it does work the QL directly, but it's not always considered a QL exercise, but still one of my favorites is a windmill. I love windmills for both stretching and strengthening the QL muscle. But yeah, oftentimes when I would have a client that would come in with like back pain, and if it was muscular, more often than not, this was the muscle that was the problem. It was the QL. Yeah, and I think too, like some of the anti-rotational exercise, like if you want to break it down and do like a pointer, what do we call these bird dogs? Like a bird dog, but you're doing that without any slight bit of rotation in the hips and really like isometrically holding that pose and getting everything to respond accordingly. A lot of times like it gets agitated because it doesn't feel supported. And then you emphasize that, the agitation, which then you're gonna feel in the QL. So those things in the pale of press where you have the rubber band against the pole and you're doing the press, but also like not allowing your hips to rotate and your shoulders to rotate towards the rubber band. Yeah, there's another way, a good way to stretch this that I find is good for people who have difficulty because when you do like a half moon or some of these standing stretches or the side bend stretches, maybe like the ones you did in elementary school or PE or whatever, sometimes it's hard for people to do it because they'll flex in other parts of their spine because they're so tight in the QL. So they don't really feel it. I found a remedy for that, which is using a physio ball. So you can actually lay on a physio ball sideways with your legs split. So you'll have like, imagine if I'm laying on the physio ball, my left side is on the physio ball. If I put my left leg forward and my right leg back in this kind of split position, then reach up over my head and then kind of stretch over the ball and try to relax over the ball. You'll start to feel the stretch in that part of the leg. Actually, I remember a really good one that helped me a lot which was the supine scorpion, but I would place my knee on top of like a foam roll and then I would open up. So I'd have my hands, I'd lean all the way to one side. I'd have both hands together at the top and really work these T-spine drills where I'm opening up, I'm pushing my knee down to anchor my body. I'm anchoring my other hand. I'm opening up and rotating my upper body and then kind of pulling as hard as I can to the threshold. So a lot of times you're not gonna be able to touch the other side. And the closer I get to that, I hold in that isometric pose which really then helps to relieve a lot of the pain that you're gonna experience. You know, Doug, will you make sure you make a note? We should do a QL series and back because it is so common that this is the issue when people are feeling low back pain and don't know how to stretch it or strengthen this. So I don't know why we haven't done a series on this. This makes total sense on one. It does, it's a very common one. But again, favorite exercise for me is windmills. I think if you, windmills are a great way to prime your low back and body before you do pretty much any workout. You could do it with weight, you don't even have to, you could just do it with body weight. It's a great movement to get this. So I always incorporate it. It's a great prevention method to prevent a lot of back issues.