Develop strong oblique muscles to improve posture, spinal motion and core stability. The internal and external obliques are located on the sides of the midsection. They are classified as lateral core muscles. They contract concentrically to bend and rotate the spine. Strengthen your obliques to help prevent oblique muscles strains. These three exercises can key ingredients in an oblique muscle strain rehab program.
Origin: Lumbar fascia, anterior iliac crest and inguinal ligament.
Insertion: Superiorly on 9th, 10th, 11th and 12th costal cartilages and along linea alba.
Innervation: Six lower thoracic and first lumbar nerves.
Actions: Abducts trunk, rotates trunk, supports abdominal wall, assists in forced respiration, aids in raising intra-abdominal pressure and supports posterior wall of inguinal canal.
Origin: External surfaces of ribs 5-12.
Insertion: Broad flat aponeurosis, terminating at linea alba, anterior iliac spine, pubic tubercle and external lip of anterior half of iliac crest.
Innervation: Ventral primary rami of T7 to T12.
Actions: Abducts trunk, rotates trunk, supports abdominal wall, assists in forced expiration and aids in raising intra-abdominal pressure.
Side Plank (AKA Oblique Plank)
Side lying.
Lower forearm on floor. Elbow directly under shoulder and flexed to ninety degrees. Wrist neutral. Feet stacked.
Lift leg, pelvis and upper body off floor until spine is straight. Only lower foot and lower forearm are contacting floor.
Hold pelvis in line with spine. Do not let pelvis sink, rise or shift forward or backward.
Breath normally. Do not hold your breath.
Side Plank Twist (AKA Oblique Plank Twist)
Side lying.
Palm on floor. Elbow extended. Feet stacked.
Lift leg, pelvis and upper body off floor until spine is straight.
Hold pelvis in line with spine. Do not let pelvis sink, rise or shift forward or backward.
Abduct upper arm to ninety degrees.
Adduct upper arm underneath while maintaining side plank.
Side Plank Pelvis Lateral Raise (AKA Oblique Plank Lateral Raise)
Side lying.
Lower forearm on floor. Elbow directly under shoulder and flexed ninety degrees. Wrist neutral. Feet stacked.
Lift leg, pelvis and upper body off floor until spine is straight. Only lower foot and lower forearm are contacting floor.
Hold pelvis in line with spine. Do not let pelvis sink, rise or shift forward or backward.
Slowly lower pelvis toward floor through a symptom free range of motion.
Slowly raise pelvis toward ceiling through a symptom free range of motion.
Build to fifteen repetitions.
Perform on opposite side.
Strengthen the oblique muscles along with the transverse abdominis, rectus abdominis, diaphragm, multifidi and erector spinae to develop core stability. Balanced oblique muscle strength will help prevent and correct lower cross syndrome. Train hard and train smart. Get adequate rest between training sessions. Utilize nutrition and supplementation strategies that work for you. Prevent injuries and rehabilitate your injury to help accomplish your goals.
References
Anatomy, Abdomen and Pelvis, Anterolateral Abdominal Wall https://www.ncbi.nlm.nih.gov/books/NBK525975/
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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