Muscle of the Month: Obliques

It’s Muscle of the Month time, and October is all about the Obliques! Get ready to engage your core as we learn about these important muscles.

Obliques: Our Body's Natural Corset

The "obliques" aren't just one muscle, but two dynamic sets working in harmony: the external and internal abdominal oblique muscles. Ever admired the sleek, toned waistlines of athletes or dancers? You're seeing the obliques in action! But these muscles are not just about looks – they're crucial for trunk movement, core stability, and even breathing.

Empower Your Obliques: Quick Exercise Guide

Ready to give your obliques some love? Check out this video for a few of my favorite simple exercises to target and strengthen these important muscles.

Link to video: https://www.youtube.com/watch?v=084tSZopxN8

💪 Pro tip: When working your obliques, focus on quality over quantity. Slow, controlled movements will engage these muscles more effectively than rapid, jerky motions.

Anatomy

Layers of Strength

The lateral abdominal wall is made up of three layers:

* Deepest layer: Transversus abdominus

* Middle layer: Internal oblique

* Superficial layer: External oblique

The external oblique wraps from the lower ribs down to the pelvis. The internal oblique sits just beneath, running in the opposite direction. Both muscles have diagonally oriented fibers, giving them their "oblique" name.

Actions

Our obliques are responsible for:

1. Rotating the torso

2. Side-bending, or laterally flexing the torso

3. Flexing the spine (with help from the rectus abdominis)

4. Compressing the abdominal contents, which increases intra-abdominal (crucial for stability and breathing)

The Dynamic Duo: External vs. Internal Obliques

External Obliques:

* Unilateral contraction: Side bends trunk to the same side (ipsilateral lateral flexion), rotates to the opposite side (contralateral rotation)

* Bilateral contraction: Flexes trunk, compresses abdominal cavity

Internal Obliques:

* Unilateral contraction: Side bends and rotates trunk to the same side (ipsilateral lateral flexion and rotation)

* Bilateral contraction: Flexes trunk, compresses abdominal cavity

Together, they create a powerful corset-like effect, increasing intra-abdominal pressure to stabilize the spine and reduce injury risk during physical activities.

Why Obliques Matter: Beyond the Six-Pack

Strong obliques contribute to:

* Improved posture and spinal health

* Enhanced athletic performance in rotational sports

* Better balance and stability in daily activities

* Protection against lower back pain

* Efficient breathing (they assist with forced expiration)

Your Turn! How do you incorporate oblique exercises into your routine? Reply to this email and share your favorite move – you might inspire a future video!

For more in-depth videos on injury prevention, core strength, and overall wellness, don't forget to visit the VIDEOS (https://www.samanthawoodphysio.com/videos) page on my website.

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