The hip flexors are a group of skeletal muscles that act to flex the femur (thigh bone) onto the lumbo-pelvic complex, so that you can preform motions like pulling your knee upward.
The quadratus lumborum muscle, known as the QL, is an important lower back muscle that connects your spine to your pelvis. Pain in the QL can be due to overuse, stress, and strain because muscles cause pain and stiffness when they're weak or too tight. Activities such as sitting for long periods of time can reduce blood flow to an area, especially in the QL and surrounding areas.
Knee stretches are essential to your back health but get overlooked time and time again. First, always consult with your doctor to ensure that your pain is not stemming from an injury before undertaking any new stretching routine. Knee stretches are quite simple and comprehensive. Your knee combines and connects your upper and lower leg and is supported by many muscle groups. It is important to stretch out all of these muscle groups. Using the Backbridge can help you alter the stretches' intensity by using different levels of the Backbridge. These stretches are great for all ages as long as you always listen to your body and don’t overstretch. This knee stretch routine can be done in about 2 minutes (30 seconds ) per muscle group. My book, The Ultimate Backbridge Stretch Book, details many stretches while using the Backbridge, for all body parts.