Your oblique muscles are two muscle groups on either side of your mid-torso that stabilize your body when you move and help rotate your torso. Stretching these muscles with other adjacent muscles can help you improve your torso's range of motion and reduce your risk of injury.
Types of Stretching
Dynamic stretching involves moving your body or joints in their full range of motion repetitively. This stimulates muscle activity, increases body temperature and improves muscle and tissue elasticity. Static stretching involves stretching one muscle group and holding the position, which relaxes the muscle. Perform dynamic stretching before your workout and static stretching after your workout.
Lateral Stretch with Rotation
Stand with your legs hip-width apart, and raise your left arm above your head. Lean your torso to your right side, and push your pelvis to your left to increase the stretch. Reach across your body with your right arm while maintaining the lean. Hold the reach for one second, and return to face the front. Perform 10 reps per side for two to three sets. If one side feels tighter than the other, perform an extra stretch on the tighter side, physical therapist Gray Cook recommends, author of "Athletic Body in Balance."
Standing Torso Rotation
Stand with your legs hip-width apart, and extend both arms out to your sides with your palms facing down. Turn your torso left and right without moving your arms or legs. Gradually increase the range of motion and speed as you turn. Perform 20 rotations for two sets.
Figure Eight
Hold a 4-lb. medicine ball over your right shoulder, and stand with your left leg in front of you. Swing the ball down across your body toward your left hip. Bring the ball up over your left shoulder, and down and across toward your right hip. Perform 20 reps total, switch leg positions and perform another 20 reps.
You also can swing the ball in the opposite direction by swinging from your right hip up and across your body toward your left shoulder.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
