STEP 1: How to Locate the External Obliques Trigger Point #One
The Lateral Abdominals are comprised of three muscles: the External Oblique, the Internal Oblique, and the Transversus Abdominus. Together, they cover the front and sides of the abdominal area, from the rib cage to the hip bone. They help in scrunching forward or sideways, and even aid in the rotation of the torso.
STEP 2: How to Self-Release the External Obliques Trigger Point # One
There are a lot of organs present in the abdominal cavity which can cause pain over the abdomen. In the case that you are not sure that your pain is purely muscular, please use the “Find Therapist” button on your screen for a consultation instead of opting for self-release.
Otherwise, there are many ways to massage the Lateral Abdominals. One is to lie down on your back and gently palpate for painful spots over your abdomen. Once you’ve localized them, apply gentle pressure to the area using only your fingers. Another method is to lie down on your abdomen and place a ball over the painful area. This technique also works on your Rectus Abdominus. Keep in mind that any underlying internal organ issues can be affected by applying too much pressure or being overzealous. It is always better to be safe than sorry.
The Lateral Abdominals move around to your back as well. To massage that area (should you have a trigger point there) we’ll use two balls. Lie down on your back and place the balls bilaterally over your trigger points and hold. In the case that you have a trigger point on the side, place the ball over the TrP and just roll over top of it. Hold for about 30 seconds and release.
STEP 3: How to Stretch the External ObliquesTrigger Point # One
To stretch the Lateral Abdominals, stand about a foot’s length away from a wall. Lift the hand nearest to the wall high over your head and place it on the wall with the palm flat. Take the other hand and place it on the wall at the level of your chest as is comfortable for you. If you have shoulder problems, you may not be able to stretch the hand up completely, meaning you can place it a little forward if you want. Once you are in position, lean in against the wall with your hip. At this point, if you are still not feeling an adequate stretch, move a little further away from the wall and then lean in. This will increase the stretch. Hold for about 30 seconds, push out, and relax. Remember to do both sides.For the second stretch, lie on your back, with your legs elevated and bent at the knees. Drop both your knees to one side. This stretch targets the Lateral Abdominals. It is also important to keep both of your shoulders touching the ground during the stretch, keeping the head straight. Should you want a bigger stretch, you can place your hands beneath your head. Some people also prefer to straighten out their top leg for a bigger stretch. Hold for 30 seconds and roll back. Remember to do the other side as well. You may complete either of the stretches taught here. The first stretch is a little stronger, so if you have a lot of pain, feel free to stick with the second option.
CODE:EXTOBL-T01
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