The two oblique muscles span the sides of your abdomen, with the external oblique attaching to the outside of your lower eight ribs and the internal oblique to your lower four ribs on one end, and both to various structures in your pelvic area on the other. Both muscles contribute to torso flexion, lateral flexion and rotation ranges of motion, and you can stretch them by moving in the opposite directions. Doing so regularly can help increase your flexibility and range of motion. Check with an exercise professional for a comprehensive list of stretches.
Bent-Leg Oblique Stretch
Step 1
Sit with your legs flexed and feet together on the floor. Lean back and place your hands on the floor behind your back at shoulder width with your fingers pointed backward.
Step 2
Drop your knees to the left, keeping your chest facing forward, until you feel a gentle stretch through the right side of your abdomen. Hold this position for 10 to 30 seconds.
Step 3
Reverse your knees to the right to stretch your opposite side.
Step 4
Alternate sides repeatedly over the 10- to 30-second time period to stretch the obliques dynamically. Additionally, you can perform the exercise while lying on your back.
Cobra
Step 1
Lie on your belly on a flat surface with your hands below your shoulders and your toes pointed backward, away from your head.
Step 2
Press into the floor with your hands and extend your elbows to raise your head and upper torso, curving your spine upward. Stop when you feel light tension through your abdomen, then hold for at least 10 seconds. Keep your legs on the floor throughout the exercise.
Step 3
Extend and flex your arms repeatedly to perform the stretch dynamically.
Side-Bend Stretch
Step 1
Stand upright with your feet hip-width apart and the outside of your left foot about 12 inches away from a wall. Extend your arms over your head and place your palms together.
Step 2
Side bend to the left, keeping your chest facing forward, until your fingers touch the wall to stretch the oblique muscles on the right side of your abdomen. Hold this position for 10 seconds or more.
Step 3
Turn around 180 degrees and stretch the left side of your abdomen by leaning to the right.
Step 4
Touch the wall and return to the starting position repeatedly to perform the exercise dynamically. Move farther away from the wall to deepen the stretch.
Tips and Warnings
- Progressively increase the range of motion for each stretch over time.
- Stretching can cause muscle-strain injuries. Use perfect technique and avoid forcing any stretch too far. Consult your doctor if you feel any pain.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Medicine and Science in Sports and Exercise"; ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults; Michael L. Pollock, et al., June 1998
- ExRx.net: Seated Bent-Leg Oblique Stretch
- American Council on Exercise: Cobra
- "Full-Body Flexibility"; Jay Blahnik; 2004
