External and internal obliques muscles stretching exercise
What are external and internal obliques muscles stretching?
External and internal obliques muscles stretching exercise is a great way to improve flexibility of your trunk and many health benefits.
The external and internal obliques are large muscles in the abdominal area. This muscle extends diagonally from the ribs to the pelvis, This obliques plus the rectus and transverse abdominals make up your abdominal wall, Oblique muscles work together to control movement in the spine, and rib cage, and pelvis.
If you look at the anatomy of the obliques, as much as where they attach to the pelvis and rib cage, they are involved in the stabilization of the pelvis, so it is important to make sure that these muscles should be flexible and they are working as they should .which provide flexibility throughout the entire movement system. stretching oblique muscles helps to promote good posture, balance, and coordination; reduces the risk of injuries, and improves fitness and athletic performance.
When you think of stretching, your abdominals might not be the first muscles that come to mind. However, tight abdominals can increase the risk of injury. The muscles that run along the sides of your waist, the obliques, allow you to bend sideways and rotate your torso.
When external oblique and internal oblique muscles are tight, it can affect your performance in sports requiring overhead hitting as well as cause a misalignment of the spine to the right or left. By including oblique stretches in your regular workouts you can help to prevent injury, maintain correct spinal alignment and improve your posture.
If you overstretch, you can do more harm than good for your obliques. You should expect some discomfort, pulling, or slight burning with your oblique stretches, but sharp pain can indicate muscle damage. In effect, overstretching becomes counterproductive. Perform oblique stretches on both sides right and left equally to maintain muscular balance and proper spinal alignment.
Health Benefits of Oblique Stretches.
Treats And Prevents Low Back Pain
When you don’t stretch your oblique muscle, then your muscles will stiffen and become less flexible over time and induce back pain. That is why regular doing of lower back and oblique stretches is helpful to prevent or treat back pain issues.
Supports Proper Muscle Functioning
It is general knowledge that stretches can improve your flexibility. These stretches involve the use of your abdominal muscles, promoting their proper functioning, which in turn prevents and even treats slipping rib syndrome and neuralgia.
Improves Recovery
Stretching oblique muscles helps them to return to full movement, speeding up recovery, and allowing you to have your next workout easy.
Prepares Your Body For The Training
When you are doing stretching before the workout, you warm up your body, preparing the muscles for the workout, and this leads to increase physical performance and prevention of possible injuries.
There have different variations of oblique muscle stretches.
Stand and Bend
How to do it?
- This variation not only stretches your oblique muscles but also stretches your anterior abdominal muscles and the muscles that run along your spinal column. start this stretches by standing with your feet shoulder-width apart and both feet are parallel.
- Intertwine your fingers and extend your arms overhead, turning your palms up toward the sky. Breathe in and engage your abdominals and glutes. breath out and bend to your right, your hips should be steady throughout the exercise. Hold the peak position for 30 seconds, then return to the initial position. Repeat this stretch on both sides.
Sit and Lean
How to do it?
- A sit and lean stretch can elongate your oblique muscle as well as work you’re lower flexors. For example, sit erect in a chair with your feet hip-width apart and feet flat on the ground. Slowly raise your upper back and then flexed from the waist. Lower your head and torso toward your left knee, feeling your right obliques stretch.
- Continue to lower your head to below your left knee. Hold the stretch for up to thirty seconds, then return to the initial position. Repeat this stretch, lowering your head to your right knee.
Lie Down and Twist
How to do it?
- Any time you twist your torso to the left or right, you will stretch and strengthen your oblique muscle. For example, try supine oblique stretches with a twist. start by lying on the ground face-up with your head cradled in your hands or your arms extended to your sides at shoulder level. flexed your knees up to a 90-degree angle, your legs should be together.
- Slowly draw your hips and both knees to your left side while keeping your feet stacked. Your right foot should be on top of your left foot. Keep your upper body and shoulders pinned to the ground throughout the stretch. Hold the peak position for anywhere for thirty seconds and then return to the initial position. Repeat this stretch on the opposite side.
Seated Rotation
How to do it?
- Take a sit on a chair with your spine neutral.
- Rotate your body to the right side and pause the position.
- Then turn on your left side and pause.
- Hold this rotation for 20-30 seconds.
Triangle Pose (Trikonasana)
How to do it?
- To perform this stretch you have to Stand on the yoga mat, with your feet double shoulder-width apart.
- Your right foot should point straight to the front while your left heel is perpendicular to your right foot (left foot toes pointing to the left). Lean your trunk to the left, touching the top of your left foot or your left shin with your left hand while pointing your right arm vertically upwards. Turn your head so that you face your right arm. Hold the position for twenty seconds (or less, if you start experiencing discomfort), and repeat, changing sides.
Cobra Pose (Bhujangasana)
How to do it?
- To do this stretch you have to Lie down facing the ground with the top of your feet flat on the mat.
- With your arms stretched out in front, press down on your hands while keeping your arms straight, lifting your trunk off the floor.
- As you do this leave your pelvis, thighs, knees, and feet pressed to the mat. Hold the pose for thirty seconds, then return to the supine lying position.
Cat-Cow Pose (Chakravakasana)
How to do it?
- This stretch is a combination of two positions with the cat (marjaryasana) and cow (bitilasana). To do this stretch you have to come on all four limbs, then arch your back, pulling your head down.
- Next raise your head, extending your neck.
- Allow your trunk to flex, your tummy to lower, and push your hips upward. Slowly repeat the transition from one to another.
Tips For Effective And Safe oblique Stretching
Now that you have a good base on how important stretching is for your body, you may want to get to it right away and give it all you have got. Take a word of caution, this could turn out to be the wrong approach and even may induce injuries. If you want this process to go smoothly and safely, here we explain some tips for better performance.
Take Your Time
You should not rush the process of stretching. If you have less time, then it may be better if you cut out some of the exercises in your workout rather than cutting out your proper stretching. Avoid quick movements and make sure that you hold every stretch for at least 20 seconds.
Do Not Push Yourself Too Hard
Every person has their ability and keeping within them while performing stretches can not be overemphasized. If you do not listen to your body and instead do an overstretching, the result could be an injury or a mass of overstretched muscle tissues, making them thinner and weaker. Whenever you encounter slight pain, it is better to stop and relax your muscles. In this way, you will prevent the occurrence of any possible negative consequences.
