Abdominal Oblique External
Abdominal Oblique External
Stretches
Stretches
Abdominal External Oblique, ABDOMEN Stretch for Beginners laying down
Abdominal External Oblique, ABDOMEN Stretch for Beginners laying down
How to perform the stretch:
1. Start laying on your back position
2. Choose the muscle or side of the body you intend to stretch
3. Rest your shoulders on the mat & extended out to 90 degrees from the body
4. Flex the hip & knee of the leg on the same side as the target muscle to 45 degrees
5. Keep the opposite leg on the floor
6. Rotate the flexed knee and lower back over the leg on the floor
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Intermediates laying down
Abdominal External Oblique, ABDOMEN Stretch for Intermediates laying down
How to perform the stretch:
1. Start laying on your back position
2. Choose the target muscle or side of the body you intend to stretch
3. Rest your shoulders on the mat & extended out to 90 degrees from the body
4. Flex both hips & knees to 45 degrees
5. Keep the feet on the floor
6. Rotate the flexed knees and lower back away from the intended target muscle
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Advanced laying down
Abdominal External Oblique, ABDOMEN Stretch for Advanced laying down
How to perform the stretch:
1. Start laying on your back position
2. Choose the target muscle or side of the body you intend to stretch
3. Rest your shoulders on the mat & extended out to 90 degrees from the body
4. Flex both hips & knees to 90 degrees
5. Keep the feet off the floor
6. Rotate the flexed knees and lower back away from the intended target muscle
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Beginners side-lying
Abdominal External Oblique, ABDOMEN Stretch for Beginners side-lying
How to perform the stretch:
1. Start in a side-lying position
2. The floor side of the body is the target muscle you intend to stretch
3. Prop yourself up on your forearm, side flexing your body away from the floor
4. Extend your ‘top’ leg and hip behind your body
5. Rotate your torso and shoulders 10 degrees towards the floor and place your hand in front of you
6. Hold the stretch for 20 Seconds
7. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Intermediates side-lying
Abdominal External Oblique, ABDOMEN Stretch for Intermediates side-lying
How to perform the stretch:
1. Start in a side-lying position
2. The floor side of the body is the target muscle you intend to stretch
3. Prop yourself up on your forearm, side flexing your body away from the floor
4. Extend your ‘top’ leg and hip behind your body
5. Extend your ‘top’ shoulder and arm, over your head above you
6. Rotate your torso and shoulders 15 degrees towards the floor in front of you
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Advanced side-lying
Abdominal External Oblique, ABDOMEN Stretch for Advanced side-lying
How to perform the stretch:
1. Start in a side-lying position
2. The floor side of the body is the target muscle you intend to stretch
3. Prop yourself up on your hand with a straight arm, side flexing your body away from the floor
4. Extend your ‘top’ leg and hip behind your body
5. Extend your ‘top’ shoulder and arm, over your head above you
6. Rotate your torso and shoulders 20 degrees towards the floor in front of you
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Beginners standing
Abdominal External Oblique, ABDOMEN Stretch for Beginners standing
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Extend your shoulder and arm on the same side as the target muscle, over your head above you
4. Flex your torso 30 degrees ‘away’ from the target muscle
5. Slide your opposite hand down your thigh
6. Flex your abdomen forward 10 degrees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Intermediates standing
Abdominal External Oblique, ABDOMEN Stretch for Intermediates standing
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Extend your shoulder and arm on the same side as the target muscle, over your head above you
4. Flex your torso 45 degrees ‘away’ from the target muscle
5. Slide your opposite hand down your thigh
6. Flex your abdomen forward 10 degrees & rotate your torso and shoulder 5 degrees frontal
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal External Oblique, ABDOMEN Stretch for Advanced standing
Abdominal External Oblique, ABDOMEN Stretch for Advanced standing
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Extend your shoulder and arm on the same side as the target muscle, over your head above you
4. Flex your torso 60+ degrees ‘away’ from the target muscle
5. Slide your opposite hand down your thigh
6. Flex your abdomen forward 15 degrees & rotate your torso and shoulder 10 degrees frontal
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The External Oblique (Abdominal) along with the Internal Oblique, are both responsible for a great deal of core body strength and are prime movers for trunk rotation and side flexion.
Origin:
- Anterior ½ of iliac crest, inguinal ligament, rectus sheath and pubic crest.
Insertion:
- Inferior border of the ribs 6 – 12.
Action:
- Flexion, contralateral rotation (External Oblique), ipsilateral rotation (Internal Oblique) and lateral flexion of the abdomen or trunk, posterior pelvic tilt and stabilization/compression of abdomen for core body strength.
Muscle strains can occur with excessive bending or twisting activities. Loss of core strength can cause related deconditioned injuries, such as lower back pain.