HIP FLEXOR

External Obliques Stretch

Obliques Stretch for Better Flexibility

Meet your external obliques, the powerhouse muscles wrapping around your waist like nature’s corset! This targeted stretch relieves tension in those often-neglected side muscles that work overtime when you twist, bend, or even just breathe deeply. Perfect for athletes, desk warriors, and anyone who’s ever felt that “side stitch” during exercise, this stretch improves rotational flexibility while giving your core some much-needed love. Think of it like wringing out a sponge you’re releasing all the tightness that builds up from daily movements and poor posture.

Key Benefits 🌟

✅ Enhances Rotational Flexibility – Say goodbye to that stiff “tin man” feeling when you twist.

✅ Relieves Side Stitches – The perfect prep before runs or workouts.

✅ Improves Posture – Counters the hunch from sitting all day.

✅ Boosts Core Mobility – Helps your abs move more freely.

✅ Reduces Back Tension – Your obliques connect to your spine – happy sides = happy back!

External Obliques Stretch

External Obliques Exercise

📝How To Target The Obliques

1️⃣ Stand Tall & Wide

  • Feet wider than hip-width, knees slightly bent (like a surfer’s stance).
  • Raise right arm straight up toward ceiling.

2️⃣ Lean & Reach

  • Gently lean to the left while reaching right arm overhead.
  • Imagine you’re trying to touch the opposite wall.

3️⃣Find the Sweet Spot

  • You should feel a stretch along your right side waist
  • Keep both hips facing forward – no sticking your butt out!

4️⃣ Hold & Breathe

  • Maintain for 20-30 seconds with deep belly breaths
  • Imagine each inhale expanding your stretched side.

5️⃣ Switch Sides

  • Slowly return to center and repeat on opposite side.

🔥 Modifications:

  • Beginner: Do seated in a chair with hand on headrest for support.
  • Advanced: Add a slight backbend while leaning for deeper stretch.

 📊 Quick Reference Table

Muscles Worked

Difficulty Level

External Obliques, Intercostals, Latissimus Dorsi

Beginner-Friendly

⚠️Safety Tricks

🔹 Warm Up First – Do some gentle torso twists before deep stretching.

🔹 Move Like Molasses – Slow, controlled leans prevent strain.

🔹 Engage Your Core – Gentle abdominal activation protects your spine.

❌ Common Mistakes:

🔸 Overarching Your Back – Keep ribs “zipped” to avoid crunching your spine.

🔸 Dropping Forward – Imagine sliding between two panes of glass.

🔸 Bouncing – Hold steady – this isn’t the time for rhythmic movements.

Quick Tip:

Pair this with cat-cow stretches afterward to balance your core flexibility  your obliques will feel like they got a mini-vacation! 🌴