1. Begin With a Ball
For those sitting at a desk all day, taking a moment at the end of the day to stretch the internal obliques with an exercise ball can be a great way to reduce lower back and hip pain. Sit on your exercise ball and engage your abdominal muscles as you slowly walk your feet out and lean back, rolling your back onto the ball. Keep rolling until the ball is positioned near your shoulders. Extend your legs out straight, resting on your heels and allow your arms to relax down at your sides. Your abdomen and hips should be hanging freely away from the exercise ball to stretch the internal obliques. Relax into the stretch, holding for as long as you like as you breathe deeply. When ready, engage your abs and begin to walk your feet in, rolling back up to a seated position.
2. Double Time
Twisting stretches are a great way to work both the internal and external obliques, as well as the low back. Lay on your back and draw your knees up, resting your feet flat on the ground. Extend your arms out to your sides with palms down so that they are perpendicular to your body. Inhale deeply and as you exhale, allow your knees to drop to the left, keeping them together. As the drop, your right foot should lift off of the ground so that you can keep your legs together. If necessary, hold your knees down with your left hand and then turn your gaze to your right hand, keeping both shoulders flat on the ground. Hold the twist, stretching the internal obliques for 3 to 5 deep breaths and then come to center as you exhale and repeat on the right side.
3. Get Graceful
While there are many yoga poses for the internal obliques, the dancer's pose is one of the best, as it also works to strengthen the core muscles and improve balance. Stand with your feet together and inhale deeply as you lift your left hand to the sky, lengthening through the spine. At the same time, lift your right foot to your buttocks and hold the inside of your ankle with your right hand, thumb facing up. As you exhale, drop your left arm down in front of you as you lean forward and push your right foot back. As you find your balance, try to lift your right arm and foot as high as possible to increase the oblique stretch and hold for the count of ten. Release gently as you inhale and repeat on the left side.
