3 Best Exercises for an Oblique Strain/Tear (Wellness Wednesday #56)

[@laurabarber6697]

🔥😎🔥Well done Chris!

[@budlawrence4847]

Good stuff thanks guys!

[@watchman835]

I have an external oblique injury, that is why I am here. I will practice and review your techniques.

[@SpineRehabSpecialists]

Let us know how these work for you!!

[@michaelmorales2296]

Thank you so much, I tore my lower internal oblique muscle I believe, I have extreme pain at night around the front of my hipbone, hurts worst when I lie back down on the ground and hurts when laying down for bench press. Pain hasn’t went away in 3 weeks, just did these exercises tonight hopefully they will help!

[@SpineRehabSpecialists]

Hope we were able to help you out!

[@TheAnimeAlliance]

Did they help?

[@michaelmorales2296]

@@TheAnimeAlliance No, turned out it wasn’t my oblique, I had a herniated disc pinched nerve, had to get surgery, much better now.

[@anowain]

Could you please comment on when these exercises should be started after acute injury and how long it usually takes to heal and get back to rotational sports (tennis). Thank you for this great info

[@SpineRehabSpecialists]

Hello! After Acute injury you can start these exercises within a week of the injury. It can take anywhere from 1 week to 4 weeks to heal and return to sport, depending on the severity of the strain.

[@Golfing-AddiCt]

​@@SpineRehabSpecialists hi, so even though there is still pain from the strain, after 3 weeks I can start to do exercises?

[@goodmorning7807]

You are wonderful a while ago I did the side plank exercise knowing that I have not practiced this exercise in my whole life and I have pain in the middle of the abdomen Could it be because of the oblique and if I go back to the exercises it comes back to pain and if he rests it will be good do I start with these exercises

[@djvasforever]

I had more of an overuse oblique tear, I reckon it was not immediately apparent that I injured my oblique, the pain gradually became worse over the course of about a week. I used to do calisthenics, like dragon flag progressions, side plank holds, L-sits, hollow body holds and for the last year or so I incorporated the McGill Big 3 into my warm up and yet, the injury occurred and I am still in pain 5 months into it. Haven't done any exercises for the past 2 months, but I will start again with some of the easier exercised you showed here and I am curious to know if a few weeks of them will make a difference.

[@Bergkatse2]

A huge bodybuilder gave me a bear hug and it caused an oblique injury last week! its an recurring injury (last time was 2018, 2017, 2012.....) originally caused by rugby, I always thought it was the cartilage in my rib popping but doc thinks its my oblique. Hoping some strengthening can prevent it from happening again.

[@planetjoycowboy]

thank you for your service chris lol

[@kevinporter9444]

CT scan revealed right oblique tear. I have rested and not done much if anything as MD suggested. Using some modalities as US ESTIM Infrared treatment. This thing is not getting any better. Even hurts to lay on involved side or even roll over in bed. Using heat/ice as well!!! It’s been 6-7 weeks would it be ok to do these exercises?

[@SpineRehabSpecialists]

Hey Kevin, Sorry to hear about you oblique tear. We would recommend to consult with your MD before trying any of the exercises.

[@kevinporter9444]

@@SpineRehabSpecialists thank you my friend. Have you ever heard of anyone having it surgically repaired? Appreciate the feedback

[@sergio_lelevier]

My pain is on the right side, but in the middle a little to the back. I’m a golfer.

[@sergio_lelevier]

Do I do the. Same exercises?

[@2_572]

I thought I had appendicitis.

[@joanna0988]

Me too, the muscle spasms made me feel so sick 😩

[@shreyparihar3538]

​@@joanna0988 I am currently in pain (Muscle tear ig). Couldn't Sleep at night, it is that bad.