8 oblique stretches for a healthy back, core, and more
Ease side-body tension, support your core, and move with confidence using these physical therapist-approved oblique stretches.
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You might notice your obliques when reaching, twisting, or bending to the side, especially if these movements feel a little stiff or uncomfortable. These muscles run along the sides of your abdomen and are involved in nearly every movement you make, from turning to look over your shoulder to reaching up for something on a shelf.
“Tension in the obliques can sneak up on you for a lot of reasons,” says Rodrigo Quevedo, PT, DPT, a physical therapist at Hinge Health. “Sometimes it’s from staying in one position for too long, using the same movements throughout the day, or holding your core muscles tightly when your back feels uncomfortable.”
Adding some gentle oblique stretches to your routine can help ease tightness, support side-body flexibility, and help make daily movement feel easier.
Learn how to do oblique stretches recommended by Hinge Health physical therapists so you can move more comfortably.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Rodrigo Quevedo, PT, DPT
Dr. Quevedo is a Hinge Health physical therapist who specializes in spine pain and a broad range of musculoskeletal conditions.
Bijal Toprani, PT, DPT
Dr. Toprani is a Hinge Health physical therapist. She is a movement specialist and an experienced PT with 10 years of combined experience in the fitness and physical therapy industries. Read More
8 oblique stretches for more comfortable movement
It’s common to notice some muscle stiffness or tightness when you twist or bend to the side, especially if you’ve stayed in one position for a while or haven’t moved that way recently. While you might want to avoid movements that feel uncomfortable, gentle stretches and regular movement can often help your body feel better and make everyday motions easier. At Hinge Health, physical therapists say that movement is medicine. You may find it helpful to adjust how you do certain activities if you have a reduced range of motion, but staying active is the key to reducing stiffness and improving comfort in your obliques.
Boost flexibility and mobility in your core and back with these physical therapist-recommended oblique stretches.
1. Standing side bend with arm reach
Want expert care? Check if you're covered for our free program →“This stretch opens up the sides of your core, helping you twist or reach for objects more easily and comfortably,” Dr. Quevedo says. “You can sit or stand when performing this move.”
How to do it:
Start by standing with your feet a comfortable distance apart and your hands at your sides.
Slide one hand down your leg toward your knee so that your shoulder leans to the side and down toward the floor.
At the same time, reach your opposite arm straight up toward the ceiling, and then over your head in the direction you’re leaning.
Focus on deep breaths to relax into this position as you hold.
Return to the starting position. Repeat on your other side.
PT tip: “Focus on bending directly to the side of your body — not forward or back — for the best results,” Dr. Quevedo says.
Get more information on how to do a standing side bend here.
2. Knee rocking
Want expert care? Check if you're covered for our free program →This gentle floor stretch targets your obliques as well as neighboring muscles in your lower back and hips. “Let your knees gently rock side to side, aiming to keep both shoulders on the floor,” Dr. Quevedo says. “If one side feels tighter, pause there a little longer for a deeper stretch.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Keep your knees together as you allow your knees to rock to one side, falling toward the floor.
Return your knees to the center before rocking your knees to the opposite side.
3. Open book rotations
Want expert care? Check if you're covered for our free program →“This stretch targets your mid and upper obliques while also helping your mid back, neck, and shoulders feel more open,” Dr. Quevedo says. Rotational stretches like this one are especially helpful if you spend a lot of time sitting or working at a desk.
How to do it:
On a yoga mat, lie on your side with a pillow supporting your head. Your arms are straight out and resting on the floor in front of your chest. Your legs are stacked together with your knees bent up towards your chest.
Reach your top arm up and behind you, as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate.
Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.
Return your top arm and upper body back to the starting position.
Repeat on the other side.
4. Back rotation stretch
Want expert care? Check if you're covered for our free program →This relaxing floor stretch helps release tension in your obliques and lower back, making it especially helpful after a long day or after a tough workout at the gym. “Doing this movement can help your core and back muscles relax, especially when you focus on slow, steady breathing,” Dr. Quevedo says.
How to do it:
Start by lying comfortably on your back with your knees bent and your feet flat on the floor.
Use your hand to pull one knee across your body and toward the floor, twisting through your back.
Let your other arm reach out to your side, keeping your upper back on the floor as you straighten your other leg.
Return to the starting position.
“This gentle, flowing movement helps mobilize your spine and stretches your obliques, especially as you arch your back into the ‘cow’ position,” says Dr. Quevedo. It’s also a great way to build coordination between your core and back, supporting stability for daily movement.
How to do it:
Start on your hands and knees. You can do this on a yoga mat or other comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips.
Slowly round your entire back toward the ceiling while drawing your chin to your chest.
Return to the starting position.
Look up to the ceiling as you arch your back toward the floor.
Return to the starting position.
PT tip: “Don’t forget to breathe in and out as you move from cat to cow,” says Dr. Quevedo.
Get more information on how to do a cat cow here.
6. Kneeling lat stretch
Want expert care? Check if you're covered for our free program →This stretch targets your lats (the large muscles along the sides of your back), obliques, and the front of your core, making it a great way to address tightness on the side of your body. “Because your lats and obliques work together during many movements, stretching them at the same time can help your whole core feel more relaxed,” says Dr. Quevedo.
How to do it:
Kneel in front of a chair and place your elbows on the chair with your palms facing each other, and fingertips pointing toward the ceiling.
Make sure your knees are right underneath your hips.
Pull your abdominals in, then slightly round your back, almost like the cat position in a cat cow.
Pull your hips slightly toward your feet and try to press your armpits and chest down toward the mat.
7. Seated trunk rotation
Want expert care? Check if you're covered for our free program →This stretch helps relieve muscle tension in your back and supports flexibility when twisting or turning. This move targets your obliques, the muscles between your ribs (intercostals), and your upper back. “It’s an approachable way to improve back mobility while seated. Once you’re comfortable, you can try standing trunk rotations for more of a challenge,” Dr. Quevedo says.
How to do it:
Sit in a chair with your feet flat on the floor and your arms crossed over your chest.
Twist from your waist to rotate your head and chest toward one side as your lower body remains facing forward.
Focus on nice relaxing breaths as you hold this stretch.
Return to the starting position.
Switch sides, rotating your head and chest in the other direction.
Hold and then return to the starting position.
8. Thread the needle
Want expert care? Check if you're covered for our free program →“This rotational stretch targets your obliques, upper back, and shoulders. It’s especially helpful for increasing rib and upper back mobility,” Dr. Quevedo says. “Moving slowly and letting your eyes follow your reaching arm can help you stay balanced and make the stretch more effective."
How to do it:
On a yoga mat, start on all fours, with your hands directly under your shoulders and hips under your knees.
Lift one hand off the floor and reach it underneath your stomach to your opposite side, as you let your shoulder lower toward the floor. Allow your chest and head to rotate as you do this gentle twist.
Twist as far as is comfortable, and hold the stretch.
Slowly return to the starting position and repeat on the other side.
Get more information on how to do thread the needle here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your oblique stretches
Note: Some of these moves may feel challenging if you’re dealing with a back pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of obliques stretches
Stretching your obliques helps support your ability to move comfortably and confidently. The above stretches may help make it easier to twist, sit comfortably, and do many everyday activities. Other benefits include:
Enhance trunk mobility and flexibility. “Stretching your obliques makes it easier to rotate and bend through your torso, supporting free and comfortable movement in daily life,” Dr. Quevedo says.
Support posture. Your obliques work alongside other core muscles to help keep your spine upright and your posture more comfortable, whether you’re sitting, standing, or on the move.
Reduce muscle tension or discomfort. “Gentle side-body stretches can help release tightness, which may build up from repetitive motions or long periods in one position. These may improve discomfort you’re experiencing in your waist and lower back,” Dr. Quevedo says.
Lower injury risk. Working on mobility and flexibility in your obliques and thoracic spine (mid-back) helps your core muscles work together more effectively during everyday activities and exercise. By supporting this coordination, you may be less likely to develop muscle imbalances that could contribute to discomfort or limit movement over time. “Not only does this protect your back and ribcage, but it also helps you move more efficiently and comfortably,” Dr. Quevedo says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Flynn, W., & Vickerton, P. (2020). Anatomy, Abdomen and Pelvis, Abdominal Wall. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK551649/
Core Anatomy: Muscles of the Core. (2013, October 11). American Council on Exercise. https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/
De Blaiser, C., Roosen, P., Willems, T., Danneels, L., Bossche, L. V., & De Ridder, R. (2018). Is core stability a risk factor for lower extremity injuries in an athletic population? A systematic review. Physical Therapy in Sport, 30, 48–56. doi:10.1016/j.ptsp.2017.08.076
Niewiadomy, P., Szuścik-Niewiadomy, K., Kuszewski, M., Kurpas, A., & Kochan, M. (2021). The influence of rotational movement exercise on the abdominal muscle thickness and trunk mobility – Randomized control trial. Journal of Bodywork and Movement Therapies, 27, 464–471. doi:10.1016/j.jbmt.2021.05.008