Your back and oblique muscles have several layers that are attached by layers of connective tissue, called fasciae. The muscles and fasciae work together to provide your body with stability and movement. They do not function independently, so you should never isolate these muscle groups when you exercise. Strong and mobile obliques and back muscles allow you to move more freely and efficiently and reduce your risk of back, shoulder and hip injuries.
Functional Anatomy
Your back and oblique muscles are made up of two types: stabilizers, which maintain your posture and balance, and mover, which move your body in different directions. Stabilizers include the muscles that lie close to your bones and joints, while movers are the muscles that you can see and feel, according to Thomas Myers, author of "Anatomy Trains." These muscle groups attach to each other and with the muscles in your hips, chest, abdominals, shoulders, neck and legs, working together to flex your body back and forth, side to side.
Types of Exercises
Stabilization exercises improve your posture and balance while you move your outer extremities. This helps reduce your risk of injury and improves strength, endurance and power output. Strength and power exercises, such as pull-ups, cable rows and rotational medicine ball throws, train gross movement patterns to improve sports performance and increase muscle size. Physical therapist Gray Cook, founder of Functional Movement Systems, suggests that you do stabilization exercises first before doing strength and power exercises to build a strong foundation.
Sample Exercises
The standing cable-chop exercise is one of the many stabilization exercises that can improve back, hip and oblique stability. Use a cable column machine for this exercise. Adjust the handle to the highest setting, and stand with your legs shoulder-width apart near the machine, with your right shoulder facing the handle. Grab the handle with both hands and pull it down and across your body to your left hip in one motion without moving your body. Reverse the movement, keeping the handle close to your body.
The medicine ball rotational toss works your stabilizers and movers together. Stand about three to four feet away from a wall with your feet shoulder-width apart, and hold a 6-pound medicine ball in your hand. The left side of your body should be facing the wall. Throw the ball against the wall by twisting your torso and pivoting your right hip and foot together. Catch the ball and turn your body to your right to prepare another toss. Use the strength from your torso and hip, not your arms, to throw the ball.
Considerations
Instead of doing back and oblique exercises separately, perform both exercises back to back with no rest in between. This improves your caloric expenditure, promotes higher muscle growth and saves you time in your workout, according to "Essence of Program Design" author Juan Carlos Santana. For example, do a set of pull-ups followed by a set of rotational tosses with a medicine ball immediately. Rest for 30 to 60 seconds, and repeat both exercises.
Expert Insight
Since most back and oblique exercises involve working on your left and right sides, keep both sides balanced in your exercise routine. Cook suggests that if one side of your body is weaker or less coordinated, perform an extra set on the weaker side.
References
- "Anatomy Trains"; Thomas Myers; 2008
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
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