Shoulder Drop, Pelvic Asymmetry & QL Tightness — Why It Happens

Many people develop tension on one side of their body due to:

• Prolonged sitting

• Habitual leaning

• Carrying weight on one side

• Side-dominant sports or lifting patterns

When the Quadratus Lumborum (QL) and gluteal muscles become tight, they create:

• One shoulder appearing lower

• Hip height differences

• Lateral trunk stiffness

• Discomfort when sitting or bending

• Gluteal or deep hip pain

Two Effective Stretches

1) Doorframe Side Stretch

Targets: QL, obliques, lats, side ribsSteps:

• Stand beside the frame

• Hold both hands overhead

• Step one leg back

• Lean your torso away to open the ribs and waist

2) Prone Rotational QL / Hip Stretch

Targets: QL, gluteus medius/minimus, lumbar fasciaSteps:

• Lie on your stomach

• Bend one knee to 90°

• Slide the opposite foot under that knee

• Rotate your pelvis gently until the stretch covers your waist and hip

Why This Works (Evidence-Based Notes)

• QL tightness contributes to lateral pelvic tilt and chronic low-back symptoms (Chaitow et al., Clinical Applications of Neuromuscular Techniques).

• Lateral chain stretching reduces trunk imbalance and improves lumbar ROM (Yoon et al., J Back Musculoskelet Rehabil, 2021).

• Hip rotational mobility improvements reduce gluteal tension and improve gait symmetry (Powers CM., JOSPT, 2010).