Abdominal Oblique Internal
Abdominal Oblique Internal
Stretches
Stretches
Abdominal Internal Oblique, ABDOMEN Stretch for Beginners laying down
Abdominal Internal Oblique, ABDOMEN Stretch for Beginners laying down
How to perform the stretch:
1. Start laying on your back position
2. Choose the muscle 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 with the foot on the floor
5. Flex the opposite hip & knee to 45 degrees, rotate the hip ‘outwards’ and slide the foot under the knee of the target muscle
6. Rotate the flexed knee and lower back of the target muscle side, over the leg on the floor
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Intermediates laying down
Abdominal Internal Oblique, ABDOMEN Stretch for Intermediates laying down
How to perform the stretch:
1. Start laying on your back position
2. Choose the muscle 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 with the foot on the floor
5. Flex the opposite hip & knee to 45 degrees, rotate the hip ‘outwards’ and slide the foot under the knee of the target muscle
6. Flex the target muscle knee 90 degrees and rotate the lower back of this target muscle side, over the leg on the floor
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Advanced laying down
Abdominal Internal Oblique, ABDOMEN Stretch for Advanced laying down
How to perform the stretch:
1. Start laying on your back position
2. Choose the muscle 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 with the foot on the floor
5. Flex the opposite hip & knee to 45 degrees, rotate the hip ‘outwards’ and slide the foot under the knee of the target muscle
6. Flex the target muscle hip & knee 100+ degrees and rotate the lower back of this target muscle side, over the leg on the floor
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Beginners side-lying
Abdominal Internal 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. Flex your ‘top’ leg and hip in front of your body
5. Rotate your torso and shoulders 10 degrees rearward and place your hand on the floor behind you
6. Hold the stretch for 20 Seconds
7. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Intermediates side-lying
Abdominal Internal 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. Flex your ‘top’ leg and hip in front of your body
5. Extend your ‘top’ shoulder and arm, over your head above you
6. Rotate your torso and shoulders 15 degrees rearward behind you
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Advanced side-lying
Abdominal Internal 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. Flex your ‘top’ leg and hip in front of your body
5. Extend your ‘top’ shoulder and arm, over your head above you
6. Rotate your torso and shoulders 20 degrees rearward behind you
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Beginners standing
Abdominal Internal 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. Extend your lower back rearward 10 degrees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Intermediates standing
Abdominal Internal 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. Extend your lower back rearward 10 degrees & rotate your torso and shoulder 5 degrees rearward
7. Hold the stretch for 20 Seconds
8. Release the stretch
Abdominal Internal Oblique, ABDOMEN Stretch for Advanced standing
Abdominal Internal 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. Extend your lower back rearward 15 degrees & rotate your torso and shoulder 10 degrees rearward
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Internal Oblique (Abdominal) along with the External Oblique, are both responsible for a great deal of core body strength and are prime movers for trunk rotation and side flexion.
Origin:
- Illiac crest, inguinal ligament and thoraco-lumbar fascia.
Insertion:
- Ribs 10 – 12 and rectus sheath.
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.