Abdominal muscle stretching: Health benefits, types, and How to do it?

Abdominal muscle stretching is the best way to improve the flexibility of the lower back and reduce the risk of Back pain and related injury.

What is abdominal muscle stretch?

When it comes to daily stretching exercises, the abdominal muscles are often overlooked. However, stretching your abs is good for your posture and overall flexibility. Try static stretches, such as cobra, cow, and cat poses. You can also perform dynamic stretches, like glute bridges and side bends. If you have an exercise ball, perform full-body extensions to stretch your abs. To avoid injury, warm-up before stretching, breathe while you stretch, and avoid deep stretching the same muscle group two days in a row.
A strong core is an important component of overall fitness, athletic performance, and daily life.

Your core muscles involve:

• Obliques
• Transverse abdominis
• Rectus abdominis
• Hip flexors
• Pelvic floor
• Diaphragm
• Low back muscles

These all work in combination to help stabilize your spine, prevent back pain, and keep you moving safely.
Warming up with dynamic stretches before you start an exercise and cooling down with static stretches after you finish the exercise can help.

What are the Health benefits of stretching your abs?

There are so many benefits of doing abs stretch :

• Prevents low back pain-When it comes to avoiding lower back pain, stretching and strengthening exercises are the best way.
• Reduce the tightness of the muscles, resulting in you an increased range of motion.
• Improves flexibility and mobility-Stretching a muscle after a workout can help increase flexibility and mobility.
• Boosts recovery-By stretching your abs, you’re helping the muscles back to full motion and recover faster so you can work out again soon.
• Brace your body for exercise-Doing dynamic stretches — stretches based on the motion before you work outlet your abdominal muscles to warm up and to get prepared for the activity ahead.
• Improve your posture-This muscles helps you in breathing, so it’s important to be healthy.

What are the types of abs stretch?

There are some different types to stretch abs :

• Cobra Pose abdominal stretch
• Cat-Cow Stretch
• Seated side-straddle stretch
• Chest opener on an exercise ball
• Ab Side Stretch
• Supine Stretch
• Slow Cyclone For Abs
• Locust Pose
• Leaning Lifting Crunch
• Kneeling Spinal Wave
• Seated Rotation
• Bow Pose
• Twisting Shoulder Bridge

Cobra Pose abdominal stretch

How to do: Lay face down on the ground or on an exercise mat. This is your beginning position.
Place both hands near your shoulder, elbows are bent.
With your hips flat on the floor, push your torso upward, while gazing straight ahead.
This will stretch the abdominal muscles.
Hold this cobra pose for 20 seconds, then back to the starting position.
Repeat 2- 4 times.

Cat-Cow Stretch

How to do: Get all four limbs in position, and draw your head down as you arch your back, same as a cat does.
Stretch the neck all the way upwards, and sink your belly all the way downwards, stretching the abdominal muscles.
Hold this abs stretch for 20 seconds, then back to the starting position.
Repeat 2- 4 times.

Seated side-straddle stretch

How to do: Sit upright on the ground with your legs apart.
Lift your arms to the side with your elbows flexed and fingers pointing upward.
Use the abdominal muscles and slowly bend sideways to the left, bringing the left elbow towards the floor.
Don’t flex forward or rotate. You can feel the stretch through the obliques.
Hold this abs stretch for 20 to 30 seconds, then back to the starting position.
Repeat on the right side and hold for 20 to 30 seconds.
Repeat 2 to 3 times on both sides.

Chest opener on an exercise ball

How to do: Take a lying position on an exercise ball.
Your scapulae, neck, and head should be on the top of the ball, with the back extended, feet flat on the ground, and knees bent at 90-degrees.
Start the stretch by opening up your arms and letting them drop to the side of the ball.
Make sure you’re looking up at the roof.
Hold this stretch for 20-30 seconds.
Repeat 3-4 times.

Ab Side Stretch

How to do: Stand tall with your feet shoulder-width apart with your arms on either side.
Raise your left arm in the air, keeping your right arm by your side.
Slowly lean over to the right, sliding your right arm down your side.
In this pose, you should feel a stretch through your obliques.
Slowly back to your original position and place both of your hands on either side.
Repeat the ab stretch, this time raising your right arm in the air.
Pause 8-10 seconds per side.

Supine Stretch

How to do: Take a lying position on a mat.
Then lift your arms and reach it over your head with your fingers pointing away from your body.
Stretch by the spine and move away from your head.
Pause this supine stretch for 8 – 10 seconds.

Slow Cyclone For Abs

How to do: This is a dynamic ab stretching. Then, stand tall with your feet shoulder-width apart and keep a mild bend in your knees to keep them soft.
Stand upright and lift both of your arms in the air.
Circle your torso from the hips upwards so that your trunk moves in a round motion.
As you perform this, keep your arms parallel with your trunk and do the stretch in a continuous motion.
The duration of the stretch is 15 seconds.

Locust Pose

How to do: Begin by lying in a prone position with your arms at your side, positioned against the side of your legs.
Raise your chest and your legs making a boat shape, so you have an inward curved back.
Release and come back lower to the ground.
Hold this boat pose for 10 seconds.

Leaning Lifting Crunch

How to do: Take a standing position shoulder-width apart, and make a prayer pose by holding your palms together.
Lift your arms above your head, imitating the upper half of the tree pose.
Lean over to the right until you feel a stretch in the obliques.
Next, move your torso by leaning to the left, this time kicking your lift leg out to the side at the same time.
Repeat on one side for 20-30 seconds then switch to the other side and repeat.
The holding time of this abs stretch is 30 seconds on each side, with rest in between.

Kneeling Spinal Wave

How to do: Begin on your hands and knees. obtain your balance and get comfortable on a mat.
Push back so the arms are flat in front of you and your head is lower.
In this pose, you should be seated on your knees with a straight back.
From this position, push up into a ‘cat’ position before transferring into a ‘cow’ position
Then, push forward into a cobra pose, with your feet soles upward, legs extended and your chest and torso upright.
Push back into a ‘cat’ pose and repeat the motion.
The duration of this stretch is 30 seconds.

Seated Rotation

How to do: Take a sit on a chair with your spine neutral.
Rotate your body to the right side and pause the position.
Then turn on your left side and pause.
Hold this rotation for 20-30 seconds.

Bow Pose

How to do: Begin the stretch by lying on your stomach with your knees together and flexing at a 90-degree angle.
Lift your chest and stomach off the ground while keeping your pelvis and thighs on the ground.
Move your arms backward and grab your ankles as you pull your legs up and push your chest out.
Keep your neck stable with your spine by looking at the wall in front of you during the whole stretch.
Hold this abs stretch for 30 seconds and then slow down your upper body and legs to the ground.

Twisting Shoulder Bridge

How to do: Lie supine on a floor.
Bend your both knees and drag your heels towards the hips. your arms by your sides.
Now thrust your hips up towards the sky, your feet touching the ground.
Keeping your left arm on the ground, reach for your left heel.
Then, rolling over onto your left shoulder, reach your right arm back and over your head.
Switch to the other side and repeat.

What are the common mistakes to avoid during abs stretch?

There are some mistakes you shouldn’t do during abs stretch :

• Overstretching: Overstretching during this abdominal stretch could raise the risk of injury and even pulling a muscle, most likely in the obliques. You have to stretch the muscle enough that you feel the stretch only and nothing more, but you should stop stretching the muscle as soon as you feel any pain.
• Overarching the back: Overarching the back puts extra stress on the muscles in your trunk, as well as your thighs and hamstrings.
• Bending the knees too much: By over bending the knees, you will put extra pressure on your legs, particularly your knees, which could cause pains and aches. Standing in this wrong position could also make the stretch unnecessarily difficult, the amount of time that you can experience it and as a result, make it less effective.
• Leaning too far over laterally: Leaning too far during abs stretch causes a rise in the risk of injuries by giving extra strain to the obliques. Instead, move in a comfortable yet stretching circular movement.
• Going too slow: This is one of the ab stretches that needs to be done at a moderate speed. The crunching action should be a slow and controlled motion as moving too fast would put a strain on your obliques.
• Putting your head on the ball: You don’t need to overextend the back and have your lower back on the floor as this could cause backache and strain. Instead, assure you have your shoulders and lower back raised onto the ball for optimal support.
• Pushing from the toes: Pushing from the toes can be dangerous and give strain to the legs and back.
• Moving too quickly: Stretching is slow-motion, and rushing won’t allow you to feel the full advantages of ab workout stretches. So avoid rushing through this motion, take it slow and assure that you feel the muscles stretching.
• Bending the knees: In standing abs stretch, You have to stand up with your knees straight when doing this ab stretch. Bending the knees will risk the stretch and ultimately give unnecessary pressure on the legs and knees.

What are the safety tips during abs stretch?

There are so many guidelines you need to follow during stretching :

• Avoid quick movements. Avoid performing any fast or jerky movements while stretching. This involves bouncing while moving through and holding the stretch.
• Only went as far as you could. During any type of stretching, it aims to only go to the point of tension. If you go beyond this, you rise the potential for injury.
• Reduce the range of motion if your abs hurt. If you’re feeling too much tightness or discomfort in your trunk area, go easy on the stretching, and consider reducing the range of motion. You don’t have to perform the full range of motion to benefit from stretching.
• Warm-up for 8 to 10 minutes before stretching. A mild warm-up activity will get your blood pumping, prepare your muscles for stretching, and avoid injury. A brisk walk, jumping jacks, light jog, and other aerobic exercises are great warm-ups. It’s also better to stretch after a workout.
• Don’t bounce while you give stretching. Hold a stretch stable instead of springing in and out of it. Bouncing when you stretch can cause a pulled muscle or another injury.
• Breathe while you perform stretching. Never hold your breath while stretching or performing any other exercise. breathe in as you move into a stretch pose, breathe out as you stretch, then inhale again as you return to your beginning position.
• Stretch muscles for a few minutes 3 times per week. Stretching the same muscle group deeply every day poses an injury risk. Instead, stretch an opposite muscle group per day. Goal to stretch specific muscles for 2 to 3 minutes 2 to 3 days per week.
• Consult your doctor if you have any prior injury. Many people think that stretching is best if you’re in pain or have a strained muscle. However, stretching a harmed muscle can cause further damage.
• You should also consult your doctor before stretching if you have a damaged muscle or a history of heart, bone, or joint issues.

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803