Oblique Stretches: Types, Benefits, Tightness Symptoms

Yoga Ball Oblique Stretch

Oblique Muscles are part of the abdominal muscles Anatomy. The muscles are actually located between the pelvis area up to the ribs.

Having tight abs is probably high up on your list of priorities if you’re reading this. But having tight abdominal muscles is entirely a different story. As a matter of fact, having tight abdominal muscles can create a lot of dysfunction in your other lifts and workouts.

The muscles in your core, particularly the internal and external obliques, and your rectus abdominis – the six-pack muscle – is actually going to cause a problem for a lot of your other lifts if they’re allowed to become short and tight.

But what can we actually do to address this issue? The solution is simple; Oblique Stretches.

All the core muscles become short and tight pretty easily because of two things. Number one: we hardly ever stretch our abs. Secondly: we sit a lot. Either we’re driving in a car on our commute to work, or while we’re at work, we’re sitting. Even in the night, we sit a lot. All this allows these muscles to become a little bit tight.

We have to realize when we look at these muscles, they’re doing the same thing; sitting a lot. All these muscles have attachments and origins in our rib cage and then down in our pelvis. They take these two points (rib cage and pelvis) when they’re allowed to get tight and bring them closer together.

So, what happens when you bring your ribcage closer to your pelvis? You can suffer from a lot of postural issues and it can lead to other things that we think might be the problems but actually are not. For example, we see people say to someone that has an issue in keeping his back straight, ‘’Oh, he has low lack of thoracic extension, he can’t extend his thoracic spine.”

But in reality, they cannot extend their thoracic spine because they are unable to extend their ribcage away from their pelvis as a result of having very tight abs.

Including oblique stretches to your regular workouts will help you keep a perfect position for your spinal cords and maintain a better posture. Ultimately, you will keep your body away from having any kind of back issues.

Types of Oblique Stretches

Abdominal Stretches are one of the best ways to ease up your core muscles. The internal and external muscles which are found on both sides of the waist are the reason we can rotate and side bend our trunk.

Obliques stretch not only give more flexibility and stability to your spine and ribs but it is also very good to strengthen your back.

The following are some oblique stretches that you can add in your daily workout for a strong and healthier core. It is suggested to warm up your body by doing simple cardio (Brisk walking, Running, Swimming or Jumping rope) before you opt to perform any kind of stretching. Do not stretch further from the point where you start feeling even a bit of discomfort.

  • Standing Side Bend with Straight Arms

This oblique stretch will not only stretch your oblique muscles but will also help in the alignment of your front abdominal muscles and other muscles around the spine. The best part is that you can perform this standing stretch anywhere you like as it does not require anything other than your own body.

Start by standing with your feet about shoulder-width apart. Interlock your hands and keep the palms facing away from you. Now stretch your arms above your head, keeping the elbows straight.

Now without bending your knee, start to lean towards your right until you feel a bit of stretch around your waist.

Pause for about 15-30 seconds. Now slowly move to your original position and repeat the same for the left side.

  • Lying Bent leg Oblique Stretch                   

You can stretch your obliques by twisting and turning your trunk. One of the very common oblique stretches is when you lie down and twist your trunk. For this, you need to bend your knees at an angle of 90 degrees.

Now put left foot on top of the right foot and extend both of your arms in a way that your upper body makes a T.

Now keeping the shoulders on the ground, slowly move your legs towards the floor to the right until you feel mild discomfort. Pause there for about 15-30 seconds and then slowly move towards the starting position.

Now put the right foot on top of the left one, and repeat the whole routine to the left side.

  • Seated side Straddle Stretch

straddle Side Leaning Oblique Stretch

The straddle stretch enables you to extend different group of muscles, the abs muscles, thighs, and hips while improving the flexibility of the spinal core.

  • Sit on the floor with straight back and your legs apart.
  • Lift your arms to your sides with elbows bent 90 degree and fingers point to ceiling, palms facing forward.
  • Contract the abs muscles and gently bend to the right side, by bring the right elbow towards the floor as possible. Insure don’t rotate or bend forward. You will start feel through obliques stretches.
  • Keep this position for 12 to 20 seconds, then return back to the start position.
  • Switch to left side and repeat steps.
  • Repeat 2 to 3 times on each side.

  • Yoga Ball Oblique Stretch

Yoga Ball Oblique Stretch

You can get your obliques stretched just by start turning yourself over a yoga ball on a right side. When you get your side on the ball your ribcage and pelvis get separated.

Now drop them as far away from each other as you possibly can.

Now if you twist a little bit and lean back, you get the external obliques favorably stretch out.  Hold the position for 15 to 30 seconds and repeat the same for the opposite other side.

Benefits of Oblique Stretches

Your core muscles are the main link between your upper and lower body. Whether you are playing any sport or just cleaning your floor, the motions required to do these things either originate from your core or in some way move through it.

It does not matter mainly from where the motion originates, it is always going to pass through the connecting link between your upper and lower body. So, having weak or inflexible core muscles can affect the proper movement of your legs and arms. As a result, the moves you want to make with your body might not get enough power.

You need your abdominal muscles to be strong yet flexible.

This is why if you are doing any Workout for Six Pack Abs, it is necessary that you always do oblique stretches. It is a perfect workout to ease your abdominal muscles and it also comes with many side benefits as well.

Small, Everyday Moves

From putting up socks to bending to pick up anything from the ground, from looking around to simply staying on a chair – these are some of the most common routines that you perform every day and all of them rely on your core.

You might not notice all these movements until you start having some back pain. Simplest of tasks rely on your core and oblique stretches to make sure that your core remains strong, healthy and flexible.

Tasks you Perform on Your Job

Even if you are not in the field of labor, still your job requires you lift, twist and sometimes stand tall. Even if your job is to sit on a chair and work on your laptop all day, it would engage your core muscles.

If your job requires you to talk on the phone to the customers all day, it can also make your core muscles stiff and sore, especially if you not maintaining a good posture to avoid daily back pain issue.

Oblique stretches will help you keep all the core muscles in perfect shape so that you can perform all the tasks on the job with ease.

Strong Back

If you are not suffering from lower back pain, trust us, it can disturb your life in many ways.

Most adults suffer from back pain at some point in their life. And almost every doctor prescribes a core exercise along with some medicines for its remedy.

So, if you are doing Ab stretches along with some other core muscle exercise, it will help you keep a strong back and the chances of suffering from back pain will reduce to almost zero.

Sports and other Recreational Activities

Football, basketball, swimming, cricket, golf, running, squash, you name it; every sport requires your back and core muscles to be strong.

Even if you are not planning to go pro, you still want your back and core muscles to be strong enough that you can enjoy all these sports.

Again, oblique stretching can be your go-to core, back muscles and upper ab workouts.

Households and Fixing

As you already know almost every movement you make is some way connected to your core. So, if you are going to pick up groceries, or getting your tools to fix your car, you need a healthy back.

Balance and Stability

Balance and stability are very important in life. If you lack stability and balance, the chances of falling and getting hurt are much higher.

To achieve more stability and balance in your body, you need to work on your core. Oblique stretches will keep your back strong and help you stay on your feet even on the roughest of tracks.

Perfect Posture

If you want to get the maximum out of any workout, the number one rule is to maintain a perfect posture while doing all the exercises.

The same is the case with life. If you want to perform best in every field of life, you need to maintain a perfect posture.

It will not only help you to perform things in a better way but will also put less pressure on your spines and you will be able to breathe deeply with ease.

Oblique stretches are best known for helping to achieve the perfect standing and sitting posture.



Abdominal Tight Obliques Symptoms

  • Pain in the inside epigastric region, such symptoms raised with associated of heartburn
  • Pain near to groin, lower abdominal area and bladder
  • Eructation, stomach distension and diarrhea

What Other Causes Abdominal Tightness and Strain?

The following behavior or activities may activate the oblique stress and pain:

  • New stress abdominal workout plan
  • Punching of kickboxing
  • Abdominal scar caused by surgery
  • Constipation related to tension
  • Severe coughing
  • Emotional reflection and stress
  • Sitting in a twisted un-relief position

Oblique Muscle Strain

Oblique muscles might be end up affected of getting strained from a direct strike to the abdomen area, over stress and using the muscles by impose bending or roughly twisting.

If any kind of strain symptoms appears, it is essential that you need to treat them quickly. Because if not respond to strains properly can become far exceed with more serious injury.

Treat Oblique Muscle Strain

  • Take a Rest to Recover

Rest is part of healing process, and insure not to participate in any near by sports.

  • Ice

Apply small amount of ice on affected area while wrapping it with towel, will help minimize the pain.

  • Core Exercises

After recovery for days you need to start train your core muscle by applying simple core routines to your daily schedule in order to insure not getting faced with injured or strain Abs muscles.

  • Oblique Stretches

Perform stretches in this article after recovery, will helps prevent from being affected of such strain.


What are side stretches good for?

Benefits of Sides provide great value by lengthen and abdominal muscle stretches, hips and thighs muscles, while increase improving flexibility of spinal core. In addition Side bends stretch the muscles between the ribs (Intercostal muscles).

What is Internal Oblique?

The internal oblique is part of abdominal muscle located under the external abdominal oblique.

This muscle plays supports the abdominal wall, assists in forced breathing, helps in raising pressure in the abdominal space, and rotates and bend the trunk with the help from other surrounding muscles.

Where do the Oblique Muscles Attach?

Oblique attached with ribs. The external oblique extend diametrical down to each side and attach to several different locations in the top and outer part of the back hip bone.

How do you Build your Oblique Muscles?

Since oblique is part of abdominal muscles, so workout for Six Abs Pack Muscle will leverage muscle and Tone Your Abdominal Muscles shape.

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