From mat Pilates classes to weighted ab moves, there are so many ways to work your core. But while most people zone in on the muscles that line the front of the body (like the rectus abdominis or “six-pack” muscles), many overlook the all-important obliques: the muscles running along the sides of your abdomen that are responsible for every bend, twist, turn, and rotation you make.

While we love a side plank series (or other oblique exercise) as much as the next person, stretching this often-forgotten muscle group is just as important as exercising it. “I’ve been incorporating oblique stretches into my workout routine for many years, and it has been an absolute game changer,” says Peloton instructor Ben Alldis. Here’s how to stretch your oblique muscles, eight oblique stretches Ben swears by, and an explanation of why your side body is so tight to begin with.

What Are the Oblique Muscles?

The oblique muscles are part of the abdominal muscle group and are primarily responsible for core strength, trunk rotation, and maintaining an upright posture over the pelvis, says physical therapist Sarah Cash Crawford, founder of Anchor Wellness. The obliques run along the sides of the trunk parallel to the rectus abdominis. 

Depending on their physiological location, the obliques are divided into two main categories: internal obliques and external obliques. The external obliques are found on the outer layer of the abdomen, while the internal obliques sit just below, deeper within the abdominal wall. Together, they “play a significant role in everything from twisting and rotating to stabilizing your core,” Ben explains.

What Causes Tightness in the Obliques?

Your obliques get tight because, well, you’re probably using them a lot more than you realize as you go about your day. “Most of our movements are multiplanar,” says Andy Fata-Cha, physical therapist, fitness coach, and founder of Moment Physical Therapy & Performance. Meaning, you're moving through multiple planes of motion, including forward and backward, laterally (side-to-side), and twisting. Your obliques help you to perform all these types of motions, and also work to stabilize your spine; for example, they help you twist to slam a car door shut, and keep you from tipping to one side when you're carrying a heavy grocery bag in one hand.

Perceived tightness can also often be a sign of muscle weakness, according to Crawford. “A muscle that is not able to meet the demand placed upon it will reflexively [contract] to prevent further strain,” she says. Remaining in this tense state is the muscle’s way of compensating for a lack of stability when facing an unmanageable load.

Similarly, Crawford adds, overuse through excessive muscle gripping “can interfere with pressure management along the spine and increase the risk of conditions like arthritis,” as well as lower back pain, pelvic floor issues, and chronic hip and glute pain. It’s also important to consider what other muscles might be contributing to tension felt along the side body (beyond just the obliques). “Muscles like the quadratus lumborum (QL), latissimus dorsi, and lower trapezius all attach in similar areas and can contribute to lateral body stiffness,” she says. Any of this sounds familiar to you? If so, Crawford recommends physical activity and movement through stretching.

The Benefits of Stretching Your Obliques

In general, stretching can help improve mobility by increasing flexibility, speeding up recovery, and addressing muscular imbalances. Focusing on one specific muscle group, like the obliques, can help provide both targeted relief and better muscle activation (depending on the kind of stretch you do). 

“Regularly stretching your oblique muscles is essential for injury prevention and overall athletic performance,” Ben says. “Improved flexibility is one key benefit, and by working on your oblique mobility, you will give your body the best chance at moving more efficiently and effectively during workouts and in life.” Plus, if your nine-to-five involves sitting behind a desk, there’s nothing like a good side body opener after a long day on the job.

If you’re just starting to stretch your obliques regularly, you’ll be amazed at what a difference it makes, Ben says. “Before joining Peloton, I would often get very tight through my obliques and lower back, sometimes throwing off my alignment or limiting my range of motion,” he explains. “Since I’ve spent more time incorporating stretching into my routine, I’ve noticed much better rotation in my upper body and have seen my athletic performance improve hugely.”  

8 Oblique Stretches to Try

Here are eight of Ben’s favorite oblique stretches, from standing side bends to side plank rotations. Note that some of these are dynamic stretches (which help prep muscles for activity through short, controlled, continuous movements), while others are static stretches (which involve holding a position for a longer period to help muscles restore length and improve flexibility). 

“I often use dynamic [oblique stretches] during warm-ups to get the spine and core ready to move,” Ben says. “In a cooldown, I prefer to slow things down with deeper, static stretches to lengthen the body and calm the nervous system.”  

If you prefer following an instructor's cues, try a full body stretch or a Focus Flow: Twists yoga class on the Peloton App.

1. Standing Side Bend

 This is a great stretch to do dynamically before a workout or statically during a cooldown, according to Ben.

2. Seated Side Stretch

This static stretch is similar to the standing side bend, but performed in a seated or kneeling position.

3. Thread the Needle

Thread the needle is a popular stretch that you'll see in warm-ups, cooldowns, and even yoga classes. You’ll feel this rotational stretch in both your obliques and mid-back, Ben says.

4. Low Lunge with Side Bend

Ben loves that this stretch targets two often overlooked muscle groups: your hip flexors and obliques.

5. Side-Lying Overhead Reach

This simple, static oblique stretch can be done while lying down. To increase the stretch, you can place a support, like a towel or yoga blanket, underneath your bottom hip.

6. Revolved Child’s Pose

This move offers a gentle spinal twist and oblique release.

7. Standing Torso Twist 

To get the most out of this dynamic oblique stretch, focus on initiating the movement from the core, not the arms, Ben says.

8. Side Plank Rotation

Guaranteed to increase your heart rate, this move will both stretch and activate your obliques (making it a great move to incorporate into your next dynamic warm-up routine).

Tips for Stretching Your Obliques

If you’re hoping to get the most out of your oblique stretching routine, consider these five simple tips.

1. Focus on Breathwork

Connecting your movements to your breath while stretching is key, Ben explains. “Breathing space into [your side body] will help you release tension and go deeper without forcing things,” he says. 

Crawford agrees, adding that it’s important to take deep breaths into your belly. “Diaphragmatic breathing is essential to address side-body tightness,” she says, since the diaphragm, pelvic floor, and abdominal muscles all work together to support the core and spine.

2. Stay Consistent

A good stretching routine is only as effective as it is consistent. “Finding time for even a few minutes [of stretching] each day can significantly impact your mobility and flexibility over time,” Ben says. Try adopting a morning stretching routine or before-bed stretching routine, and be sure to do a few cooldown stretches after every workout.

3. Slow and Steady

Slow and steady wins the…well, you know the saying. “It’s crucial to move mindfully through stretches, especially static stretches,” Ben says. “Allowing your body to ease into each stretch can help you make the most of the time you’re committing to becoming a more flexible and mobile version of you.”

4. Add Equipment

Though not essential, mixing in equipment like yoga blocks, bolsters, and stability balls is a great way to deepen a stretch or support your range of motion. For example, Fata-Cha suggests lying on your side while propping yourself up on a BOSU ball (or something similar) as you breathe and stretch to help open up your obliques and muscles in your lower back.

5. Get a Massage

Feeling like you need more than stretching? Fata-Cha suggests seeing a physical therapist or massage therapist to help work the obliques as well as the surrounding soft tissue. For at-home treatment, he says you can try massaging your QLs (a pair of muscles located deep in the lower back on the posterior abdominal wall) with a foam roller or lacrosse ball. The QL muscles work in tandem with the obliques to help stabilize the spine through movements like bending and twisting, so releasing tension here can often help relieve general tightness felt in the side body.

Are Oblique Stretches Different Than Ab Stretches?

Yes, oblique stretches are different from ab stretches in that they’re solely focused on targeting the internal and external oblique muscles. Ab stretches, on the other hand, are designed to target the abdominal muscles as a whole, including the rectus abdominis, transverse abdominis, and yes, sometimes the obliques. So while some ab stretches, like cobra pose, can be beneficial for both, others, like side bends, are better suited for targeted oblique relief. 

The Takeaway

 Your obliques play a critical role in trunk rotation, lateral flexion, and stabilizing the spine during everyday movements, so working this muscle group through exercise and recovery is key to maintaining a strong and resilient core. Dynamic and static stretching of your obliques, as well as the surrounding back and abdominal muscles, can help prevent injuries and improve your range of motion, benefiting anyone who’s hoping to move through life with a bit more ease.

While you can (and should) incorporate targeted oblique stretches into your flexibility and mobility routine, stretching your whole body regularly can go a long way in relieving tension and tightness from head to toe—including in your obliques. Add a few full body stretch classes from the Peloton App to your weekly routine, and you're sure to feel the difference.