The oblique muscles are a pair of muscles located on the sides of the abdomen, running diagonally from the ribs down toward the pelvis. They are composed of the external obliques (superficial) and the internal obliques (lying beneath them). These muscles are responsible for two primary movements of the torso: lateral flexion (side-bending) and rotation (twisting). Improving flexibility in this area is a practical way to enhance the body’s overall range of motion and core function. This guide provides methods for releasing tension and increasing mobility in the obliques through sustained holds and movement-based exercises.
The Role of Oblique Muscles
The obliques are a major part of the core musculature, working to stabilize the spine and torso during movement and at rest. When contracting together, they help maintain internal abdominal pressure. Unilateral contraction of the obliques enables the torso to bend to the side and rotate.
Maintaining flexibility in these muscles is beneficial for spinal health and movement quality. Tight obliques can restrict the natural movement of the ribcage and place strain on the lower back, potentially contributing to discomfort. Regular stretching helps maintain correct spinal alignment, supports better posture, and improves the transfer of power in various activities.
Static Stretches for Deep Oblique Release
Static stretching involves holding a stretch at a point of mild tension for an extended period, which is generally most effective for increasing flexibility after physical activity. These sustained holds allow the muscle fibers and surrounding connective tissue to lengthen gradually. The goal is to reach a comfortable point of tension, not pain, and hold the position for about 15 to 30 seconds per side.
Standing Side Bend
The Standing Side Bend targets the lateral flexion of the obliques. Begin by standing with the feet hip-width apart and interlace the fingers, extending the arms straight overhead. Inhale to lengthen the spine. As you exhale, slowly bend the torso directly to one side, ensuring you do not lean forward or backward. The movement should originate from the side of the waist and ribcage, creating a deep stretch along the entire side of the body. Hold the position, focusing on breathing, before returning to the center and repeating on the opposite side.
Seated Spinal Twist
The Seated Spinal Twist promotes rotational flexibility in the obliques and spine. Start by sitting with the legs extended. Bend the left knee and place the left foot flat on the floor outside the right thigh. Place the right hand behind the body for support, keeping the spine tall. Inhale to lengthen the torso. On the exhale, gently twist the upper body toward the left knee, placing the left elbow on the outside of the right knee to deepen the rotation. The twist should be initiated from the abdomen and middle back, with the hips remaining grounded. Hold the pose, then release and perform the movement on the other side.
Dynamic Movements for Oblique Mobility
Dynamic stretching uses controlled, repetitive movements to take the joints and muscles through a full range of motion. These movements are best suited for a warm-up, as they increase blood flow and prepare the muscles for activity without the sustained hold that can temporarily reduce power. The focus is on smooth, continuous motion rather than reaching the maximum stretch limit.
Standing Cross-Body Touches
Standing Cross-Body Touches are a dynamic way to engage and mobilize the obliques. Stand upright with hands placed lightly behind the head or at the temples. Lift one knee while simultaneously bending the torso to bring the opposite elbow toward that knee in a controlled twisting motion. This action involves both side-bending and rotation, actively engaging the obliques. Return to the starting position and immediately repeat the movement on the other side, continuing to alternate in a rhythmic fashion for a set duration.
Torso Circles
Torso Circles involve a continuous, fluid motion that mobilizes the spine in multiple planes. Begin in a standing position with the feet shoulder-width apart. Keeping the hips relatively stable, slowly circle the upper body around the waist, making the movement as large as feels comfortable without strain. The movement should be slow and deliberate, moving through forward flexion, side-bending, and slight extension. Perform several repetitions in one direction before smoothly reversing the movement to circle in the opposite direction.
Proper Form and Safety Precautions
When stretching the obliques, improper technique can place stress on the lower back and spine. A foundational rule for all stretching is to move into the stretch slowly and smoothly, avoiding quick or jerky movements and especially avoiding bouncing. Bouncing can activate the stretch reflex, causing the muscle to contract rather than relax.
Only stretch to the point of mild tension or a pulling sensation, not sharp pain. Sharp pain is an indication of potential muscle damage, and the stretch should be immediately eased or stopped. Controlled breathing should be maintained throughout the stretch, using the exhale to deepen the stretch slightly. For rotational and side-bending movements, ensure the movement originates from the waist and ribcage, not the low back, and perform stretches equally on both sides to maintain muscular balance.