1. A Simple Side Bend to Get You Started
The classic side bend is one of the best stretches for the external obliques and is a simple exercise for your warm-up or cool down. Stand with your feet about hip-width apart, keeping your spine tall and straight. Inhale deeply and as you exhale, lift your arm up overhead. Grip your right wrist with your left hand and as you exhale, gently drop your arms and upper body to the left side. Roll your right arm and shoulder out to deepen the stretch for the external obliques and hold for 3 to 5 deep breaths. Engage your abs and come back to standing on an exhale, repeating on the opposite side.
2. Cobra Counts
While there are many yoga poses to stretch the external obliques, the cobra is one of the best, as it also works to stretch the internal obliques and strengthen the arms and lower back. Lay face down with your legs together and palms resting face down at shoulder level. Inhale deeply and as you exhale, push into your hands, lifting your upper body as you turn your chin up. Straighten your arms if possible, but try to keep your legs relaxed. Hold the position for 1 or 2 deep breaths and then bend the elbows slightly and turn your gaze to the right, twisting your abdomen to stretch the external obliques. Hold the position for 1 or 2 deep breaths and then lift to center, holding again before turning to the left. Return to center, hold and then gently lower yourself down to the ground.
3. Twisting the Torso
The spinal twist is not only an external oblique stretch, it also massages the internal organs, improving digestion and elimination. Sit upright on the ground with your legs outstretched and your spine tall and straight. Draw your right knee up and cross the leg over your left knee, placing the sole of your foot flat on the ground on the outside of your left knee. Inhale deeply and as you exhale, twist to the right, placing the back of your left arm on the outside of your right knee and resting your left hand on the ground behind you. Turn your gaze as far to the right as you can, but keep both hips on the ground and your spine straight. Hold the twist for 3 to 5 deep breaths and then gently relax, repeating to the left side.
