GENERAL INFORMATION
The oblique muscles comprise the external and internal obliques. They play an essential role in stabilising the torso, enabling movement of the spine, and maintaining overall posture. Located on the sides of the abdomen, these muscles are critical for various functions, including rotational movements and lateral flexion of the spine. Additionally, they contribute significantly to respiratory functions and assist in creating intra-abdominal pressure.
ORIGIN
- External Obliques: These muscles originate from the lower eight ribs as well as interdigitate with the slips of the serratus anterior and the latissimus dorsi.
- Internal Obliques: They commence from the thoracolumbar fascia, the iliac crest, also the connective tissue of the inguinal ligament.
INSERTION POINT
- External Obliques: These insert into the linea alba, pubic tubercle, as well as anterior half of the iliac crest.
- Internal Obliques: Insertion extends to the linea alba, pecten pubis (via the conjoint tendon), also the lower three to four ribs.
MAJOR ARTERIES
The lower intercostal arteries, the subcostal artery, and the superficial circumflex iliac artery primarily supply blood to the oblique muscles, ensuring they receive adequate blood flow for optimal function.
NEURAL INNERVATION
Both the external as well as internal obliques are innervated by the lower intercostal nerves (T7 to T11). The iliohypogastric as well as ilioinguinal nerves, which are vital for their motor function and sensitivity.
TRIGGER POINT
Trigger points in the oblique muscles can cause pain and discomfort, often manifesting around the waist or lower back and potentially radiating towards the groin or upper abdominal area.
CONCENTRIC FUNCTION
- External Obliques: These muscles aid in trunk rotation and lateral flexion to the opposite side through a concentric contraction.
- Internal Obliques: When contracted, these muscles assist in trunk rotation and lateral flexion to the same side.
ECCENTRIC FUNCTION
Both the external and internal obliques control the slow return from trunk rotation and flexion. It plays a pivotal role in stabilising the torso.
ISOMETRIC FUNCTION
Isometrically, both obliques stabilise the trunk, maintaining posture as well as providing enhanced support for the spine during both static and dynamic movements.
RELATED MUSCLES (SCIENTIFIC NAMES)
- Rectus Abdominis: Located in the front of the abdomen, crucial for flexing the lumbar spine.
- Transversus Abdominis: Deep abdominal muscle, key for stabilising the core.
- Multifidus: Supports vertebrae in the spine, which is important for posture and stability.
- Erector Spinae: Runs along the spine, essential for extending and rotating the back.
ANTAGONIST MUSCLES
- Opposite Obliques: Serve as antagonists for rotational movements.
- Rectus Abdominis and Erector Spinae Act as antagonists for flexion and extension movements.
COMMON INJURIES
- Strains and Sprains: Overstretching or tearing of the oblique muscles, often due to sudden movements.
- Hernias: Protrusion of an organ through the muscle wall, typically from heavy lifting.
- Overuse Injuries: Repetitive stress leads to muscle fatigue and discomfort.
EXERCISES
- Russian Twists: Sit on the floor, lean back slightly, and rotate the torso from side to side to strengthen the obliques.
- Side Plank: Elevate the body in a lateral position supported by one arm and the side of the foot, engaging and strengthening the obliques.
- Bicycle Crunches: Lie on your back, and alternate elbow-to-knee touches, engaging both the obliques and the rectus abdominis.
- Hanging Oblique Knee Raises: Hang from a pull-up bar and alternately raise your knees towards the chest to each side. Which targeting and strengthening the obliques.
- Woodchoppers: Stand with feet shoulder-width apart, hold a weight, and mimic chopping wood, rotating from high to low to work the obliques.
STRETCHES
- Standing Side Stretch: Stand and reach overhead with one arm, bending the torso to the opposite side to stretch the obliques.
- Seated Torso Twist: Sit on the ground, cross one leg over the other, and twist the torso towards the top leg to deepen the stretch in the obliques.
- Lying Cross-Body Knee Pull: Lie flat, extend arms to the sides, and cross one leg over the body to the opposite side, stretching the obliques.
- Cat-Cow Pose: Perform this dynamic spinal movement to increase flexibility and release tension in the abdominal and back muscles. Also including the obliques.
- Extended Triangle Pose: Stand with legs apart, reach one arm to the floor and the other to the sky, stretching the side body and obliques.