The oblique muscles are located along the sides of your abdomen and lower ribs. They are the external obliques and internal obliques. The obliques are crucial for core stability and for controlling trunk rotation and side bending during activities like lifting, reaching, climbing, and overhead tasks. When obliques are tight or weak, it can result in reduced low back mobility, poor trunk control, and potential spinal strain when bending or twisting. Stretching is key to enhancing trunk mobility and relieving tension in the lower back and hips. Strengthening the obliques increases core stability and helps support safe body mechanics while working, especially during lifting, tool handling, climbing, and sitting.
To Stretch the Obliques: Lying Hip-Rotation Oblique Stretch
Lie on your back with your arms to your sides in a T position.
Bend your knees so your feet are flat on the floor. Let both knees fall to one side.
Maintain contact with the floor with both shoulders.
You will feel a stretch along the side of your waist and ribs.
Hold for 20 seconds and switch sides.
Repeat 2 to 3 times per side.
To Strengthen the Obliques: Side Plank
Lie on your side with your forearm on the ground and elbow under your shoulder.
Lift your hips off the floor to create a straight line from your shoulders to your feet.
Keep your core braced without allowing your hips to drop.
Hold for 10 to 20 seconds. Work up to longer durations as you increase strength.
Perform 2 to 3 times per side.
Modification:
Perform the side plank with your knees on the ground while keeping your hips up.
Keep a straight line from your shoulders to your knees.
article written by Adam Schippers, MS, ATC, CEAS I
