Seated Bent Leg Oblique Stretch

Anytime you bend forward, twist from side to side or bend laterally, your obliques fire up. Located on both sides of your trunk between your rib cage and pelvis, these broad, flat muscles also stabilize your spine. If your obliques are tight and short, you're more vulnerable to sports-related injury, postural issues and back pain. You can lengthen and loosen your obliques from a variety of seated positions, with your knees bent comfortably in front of you.

  1. On the Floor

    • The knee drop stretch is ideal after oblique work performed on the floor, such as crunches with a twist. For knee drops, bend your knees toward the ceiling and rest the soles of your feet on the floor. Leaning back slightly, place your palms on the floor behind you with your fingers directed back. Slowly lower your knees to the floor at your right while rotating your shoulders and chest to the left. Keep your upper foot and knee stacked over your lower foot and knee. Hold the position for up to 30 seconds, and then slowly return your knees and torso to the start position. Repeat the stretch on the other side, lowering your knees to the left and rotating your torso to the right. Alternate sides two to four times.

    In a Chair

    • Chair stretches can prevent or alleviate oblique stiffness during the work day. Sit upright in your chair with your knees bent and your feet on the floor in front of you. Inhale and lengthen your back, centering your head over your spine. As you exhale, slowly rotate your chest and shoulders to the right, taking hold of the back of your chair with both hands. Both buttocks and thighs should remain pressed into the chair. Breathe normally and hold the stretch for up to 30 seconds, increasing the torso rotation when you exhale. Return to center and repeat the stretch on the other side, rotating your torso to the left. Alternate sides up to four times.

    On Your Bed

    • Before turning in for the night, perform lateral bends while seated on your bed. Move toward the center of your bed and bend your knees, crossing your legs comfortably in front of you. Lengthen your spine and extend your left arm overhead. Slowly bend your upper torso to the right, keeping your left hand directly over your head. As you continue leaning to the right, brace yourself by resting your right elbow and forearm on the bed. Breathe easily and hold the stretch for up to 30 seconds. Return to an upright position. Stretch your other side by raising and extending your right arm overhead and hinging your torso to the left. Alternate sides up to four times.

    Reminders and Concerns

    • To increase your range of motion and maximize outcome, consciously relax your jaw, neck and shoulders and avoid arching or rounding your lower back. Stretch when your trunk muscles are warm and supple, ideally after cardio and strength-training sessions that emphasize your obliques. At other times, precede stretches with a brief cardio warm-up and a dynamic torso twist -- continuously and smoothly rotating your torso back and forth -- to prepare your obliques for action. If you use an office chair that spins or rolls, lock the seat and wheels before attempting to stretch. If you've injured your back in the past, speak to your doctor or physical therapist about the advisability of specific oblique exercises.