Oblique Stretches: Types, Benefits, Symptoms of Tightness

Yoga Ball Oblique Stretch
(Last Updated On: April 7, 2022)

Many people are obsessed with having toned abs, but to get it right, you need to do oblique stretches exercises to gradually warm up your abdominal muscles to get the best results.

The oblique muscles are part of the abdominal muscle anatomy. The muscles are actually located between the pelvic area up to the ribs.

Getting tight abs is probably at the top of your priority list if you’re reading this article. But having tight abdominal muscles is an entirely different story. In fact, stretching your abdominal muscles can cause a lot of dysfunction during lifts and other workouts.

The muscles in your core, especially the internal and external obliques, and the rectus abdominis–the six-pack muscles–will actually be a problem for many lifts exercises if they are allowed to become short and tight.

But what can we actually do to address this issue? The solution is simple. Perform the best oblique stretching exercises.

All core muscles get short and tight easily because of two things. Number one: We rarely stretch our abdominal muscles. Second, we sit a lot. Either we drive on our commute to work, or while we’re at work, we sit down. Even at night, we sit a lot. All of these behaviors allows the muscles to become a little tight.

We have to realize when we look at these muscles, they do the same thing, Sitting a lot. All these muscles have connections and origins in the rib cage and then down in the pelvis. They take these two points (rib cage and pelvis) when they are allowed to get tight and bring them closer together.

So, what happens when you bring your ribcage closer to your pelvis? You can suffer and have a lot of postural issues and it can lead to other things that we think might be a problem but actually it can be solved. For example, we see people say to someone who has trouble keeping their back straight, “Oh, he/she has a lack on low thoracic extension, and he/she can’t extend his thoracic spine.”

But in reality, they cannot extend the thoracic spine because they are unable to extend the rib cage away from the pelvis due to the presence of very tight abdominal muscles.

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

The Best Types of Oblique Stretches

Abdominal Stretches exercises are one of the best ways to loosen up your core muscles. The internal and external muscles on either side of the waist are the reason we are able to rotate and flex our torso.

The oblique stretch not only gives flexibility and stability to your spine and ribs, but is also very good for strengthening your back.

Here are some oblique stretches that you can add in your daily workout to get a stronger, healthier core. It is suggested that you warm up your body by doing simple cardio exercises (Brisk walking, Running, Swimming or Jumping rope) Before you choose to perform any type of abs stretching exercise. Don’t stretch too far from the point where you start to feel some discomfort.

  • Standing Side Bending with Straight Arms

Not only will this oblique stretch extend your oblique muscles, but it will also help align your front abs and other muscles around your spine. The best part is that you can perform this standing stretch anywhere you want as it does not require equipment other than your body.

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

Now without bending your knee, start bending towards your right until you feel a little stretch around your waist.

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

  • Lying Bent leg Oblique Stretch

You can stretch your oblique by twisting and turning your torso. One of the 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 your left foot on top of the right foot and extend your arms in such a way that your upper body is in a T-shape.

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

Now put the right foot over the left, and repeat the entire routine on the left side.

  • Seated side Straddle Stretch

straddle Side Leaning Oblique Stretch

The straddle stretch allows you to extend a variety group of muscles, including the abdominals, thighs, and hips while improving the flexibility of the core of the spine.

  • Sit on the floor with your back straight and your legs apart.
  • Raise your arms to your sides with elbows bent 90 degrees and fingers pointing to the ceiling, palms facing forward.
  • Contract the abdominal muscles and gently bend to the right side, by moving the right elbow toward the floor as far as possible to support the balance of the body. Make sure not to turn or bend forward. You will start to feel the tension through the oblique extensions.
  • Hold this position for 12 to 20 seconds, then return to the starting position.
  • Switch to the left side and repeat the steps.
  • Repeat 2 to 3 times on each side.

  • Yoga Ball Oblique Stretch

Yoga Ball Oblique Stretch

You can get your oblique stretches right once you start turning yourself over a yoga ball on a right side. When you lay on your side on the ball, the rib cage and pelvis gets separate.

Now drop them as far away from each other as possible.

Now, if you twist a bit and lie on your back, you get a positively extended external oblique. Hold the position for 15 to 30 seconds and repeat the same for the other side.

Benefits of Oblique Stretches

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

It basically doesn’t matter where the movement originates from, it will always pass through the connecting link between your upper and lower body.

Therefore, weak or inflexible core muscles can affect the proper movement of your legs and arms. As a result, the movements you want to perform with your body may not get enough force.

You need your abdominal muscles to be strong and yet flexible.

This is why if you are doing any Six Pack Abs workout, it is imperative that you always do oblique stretches. It is an ideal exercise to tone the abdominal muscles and also comes with many side benefits as well.

Small, Everyday Moves

From putting on socks to bending over to pick up anything from the floor, from looking around to just staying in a chair – these are some of the most common routines you do on a daily basis and they all depend on your core.

You may not notice all of these movements until you start to feel some back pain. The simplest tasks rely on your core and oblique stretches to make sure your core stays strong, healthy, and resilient.

Tasks you Perform in Your Job

Even if you’re not on the field of labor, your job still requires you to lift, twist, and stand up occasionally. Even if your job is simply to sit in a chair and work on your laptop all day, you will engage your core muscles without your notice.

If your job requires you to talk on the phone with clients all day, it can make your core muscles stiff and sore, especially if you don’t maintain good posture to avoid the everyday 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 will experience back pain at some point in their lives. Almost every doctor prescribes a core exercise with some medication to treat it.

So, if you do the abdominal stretching along with some other core muscle exercises, it will help you maintain a strong back and your chances of suffering from back pain will be 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 don’t plan to go professional, you still want your back and core muscles to be strong enough that you can enjoy all of these sports.

Again, oblique stretches can be your core, back and upper ab workouts.

Households and Fixing

As you already know, almost every movement you make is connected in some way to your core. So, if you’re going to buy groceries, or get your own 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 to your body, you need to work on your core. Oblique stretches will keep your back strong and help you stand on your feet even on the toughest tracks.

Perfect Posture

If you want to get the most out of any workout, the first rule is to maintain perfect posture while doing all the exercises.

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

Not only will this help you do things better, but it will also reduce the pressure on your spine and you will be able to breathe deeply and easily.

Oblique stretching exercises are known to help achieve an ideal sitting and standing posture.


Symptoms of Tight Obliques

  • Pain in the inside epigastric region, these symptoms are accompanied by heartburn
  • Pain near to groin, lower abdominal area and bladder
  • Eructation, stomach distension and diarrhea

What are the Other Causes for Tightening and Strain the Abdomen?

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

  • New Stressful Workouts Plan for Abs
  • Punching of kickboxing
  • Abdominal scar caused by surgery
  • Tension related constipation
  • Severe coughing
  • Emotional thinking and stress
  • Sitting in an uncomfortable twisted position

Oblique Muscle Strain

The Oblique muscles may be end up affected by strain from a direct strike to the abdominal area, and over stress and use of the muscle by impose bending or twisting forcefully.

Should any type of stress symptom appear, it is imperative that you need to treat it quickly. Because if you don’t respond to stress properly you can go beyond that with a much more serious injury.

How to Fix Oblique Muscle Strain

  • Take a Rest to Recover

Rest is part of the recovery process, and be sure not to engage in any nearby sports.

  • Ice

Apply a small amount of ice to the affected area while wrapping it in a towel to reduce pain.

  • Core Exercises

After recovering for several days, you need to start training your core muscles by applying simple core routines to your daily schedule in order to ensure that you never get injured or strain your abdominal muscles again.

  • Oblique Stretches

Performing the stretching exercises that mentioned in this article after recovery, will help prevent being affected by such a strain.


What is the benefit of side stretching exercises?

The benefits of lateral stretches provide great value by stretching the abdominal muscles, hips and thighs, while increasing the flexibility of the core of the spine. In addition, side bends stretch the muscles between the ribs (Intercostal muscles).

What is an Internal Oblique?

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

This muscle plays a role in supporting the abdominal wall, assists in forced breathing, helps in balance raised pressure in the abdominal region, and rotates and flexes the torso with the help of other surrounding muscles.

Where do the Oblique Muscles Attach?

Oblique attached with ribs. The external oblique extends diagonally down to each side and is attached to several different locations in the upper and outer part of the posterior hip bone.

How to Build your Oblique Muscles?

Since the oblique are part of the abdominal muscles, So, the Six Abs Pack Muscle workouts will tone the muscles and strengthen the shape of the abdominal muscles.

Leave a Reply

Your email address will not be published.