Your obliques are a group of abdominal muscles that run diagonally across your body. They work together with other abdominal, hip and back muscles to stabilize your body when you move and to turn your torso and shoulders in different directions. Exercising your obliques and other muscles in your torso and hip together can help you alleviate back and hip stiffness and improve work productivity. You can use simple tools to help you exercise in the office, such as a stool, a doorway or a chair.
Hip Flexor Stretch with Rotation
Sitting for a prolonged period of time can cause your hip joints and back to become tight and stiff. This exercise stretches your hip flexors and strengthens your obliques and other ab muscles to reduce back pain and hip stiffness. Put your left foot on top of a 1- to 2-feet high stool, and point both feet forward. Shift your weight toward the left foot and push your pelvis forward slightly. This contracts your right buttock and stretches the hip flexors and the surrounding connective tissues. Hold this position for three deep breaths.
Raise your right arm over your head, and lean your torso to your left to stretch your obliques and other muscles and connective tissues in your torso and ribs. Put your left hand on your left thigh for balance. Hold this position for three deep breaths. Switch leg position and stretch the opposite side.
Disco
This exercise moves your torso, shoulder and arm in a diagonal pattern, similar to a disco dance move. Stand about a foot away from a wall with your back facing it and with your legs about hip-width apart. Turn your torso to your right, and bring your right arm diagonally up toward the wall. Turn your head with your body as you move. Then bring your arm across your body and touch your outer left hip, turning your torso slightly. Perform two to three sets of 10 rotations on each side of your body.
Torso Extension Stretch
This exercise stretches your abdominal muscles and hip flexors dynamically by moving your shoulders, torso and hip joints together repetitively. Stand with your feet slightly apart, and step back with your right foot so that both feet are pointing forward. Raise your arms up over your head at the same time. Hold the stretch for one deep breath and return to the starting position. Step back with your left leg and raise your arms over your head again. Perform two to three sets of 10 to 12 reps per leg.
Lateral Fasciae Stretch with Rotation
This exercise stretches the connective tissues from your armpit, through your ribs, obliques and outer hip. Stand with your feet together with the right side of your body facing to one side of the doorjamb. Lean your torso to your right and grab the doorjamb with both hands with your left arm over your head. Push your hip to your left as you hold the stretch for three deep breaths. Then reach your right arm across your body while maintaining the stretch. Turn your torso to your left slightly and hold the position for two seconds. Turn back to face the front, and perform five to eight turns total. Repeat the exercise on the opposite side of your body.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
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