Transverse abdominis stretching exercise: Health Benefits, How to do?

What is transverse abdominis stretching?

Transverse abdominis stretching exercise is an important exercise to improve the flexibility of the lower back and there are many health benefits if you do stretching regularly.

The transverse abdominis is the deepest muscle in the abdomen region. It would not give you the much-desired six-pack look but this unsung hero of the abdominal muscles, this muscle acts as a natural lifting belt keeping our abdominal organs protected and giving support to the pelvic and lumbar region. The transverse abdominis muscle is most important for moving our limbs.

When it comes to daily stretching exercises, the abdominal muscles are often overlooked. So, you have to concentrate on abdominal stretching and improve the flexibility of your spine and protect your back from injury and pain.

Health benefits of transverse abdominis stretching exercise:

• A good posture: When your transverse abdominis muscles are tight, you may naturally tend to slouch posture due you do not have the musculature to support proper alignment. flexible transverse abdominis help you to maintain good posture by helping prop up your spine so it feels more natural to stand tall with your arms and legs in alignment. Helps to give a better performance in sports.
• Helps to give you a Firm and toned trunk

• This stretching Reduces Low Back Pain: The transverse abdominis muscles act as an anchor for muscles of the middle and lower back. If your abdominals are tight, it forces the back muscles to work harder to support your middle and lower back.
• transverse abdominis stretch increases the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury.
• 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 are 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.

There have different techniques to stretch your transverse abdominis muscles.

Cobra Pose

How to do it?

• The cobra pose helps to open up your hips and gives your abdominal muscles a gentle stretch.

• To perform this stretch you have to lie with your face facing downward on the ground or an exercise mat. This is your initial position.
• With your hips flat on the floor, push your upper body upward, while looking straight ahead. This will stretch the abdominal muscles.
• Hold the position for 20 seconds, then return to the initial position.
• Repeat 3 to 4 times.

Cat-Cow Stretch

How to do it?Cobra Pose

• This stretch helps with the mobility and flexibility of your transverse abdominal muscles. It also helps to stretch and strengthen your abdominal and lower back muscles.

• To perform this stretch you have to come on your hands and knees, and tuck your head down as you arch your back, similar to how a cat does it.
• Now Extend your neck as much as possible, and drop your tummy all the way downwards, stretching the transverse abdominal muscles.
• Hold for twenty seconds, then return to the initial position.
• Repeat 3 to 4 times.

Chest opener on an exercise ball

How to do it?

• This stretch promotes relaxation and gives your transverse abdominis a thorough stretch. It also stretches the shoulders and chest muscles.

• To perform this stretch you have to take a supine lying position on the exercise ball. Your shoulder blades, neck, and head should be on the top of the ball, with your back should be extended, feet flat on the floor, and knees flexed at ninety degrees.
• start the stretch by opening up your arms and letting them fall to the side of the ball. Make sure you are looking up at the sky.
• Hold for 20 to 30 seconds.
• Repeat 3 to 4 times.

Bow Pose

How to do it?

• Start this stretch by lying on your stomach with your knees together and flexing at a ninety-degree angle.
• Lift your chest and abdomen off the floor while keeping your pelvis and thighs on the floor.
• Move your arms backward and hold your ankles as you pull your legs up and push your chest out.
• your neck should be stable with your spine by looking at the wall in front of you throughout the stretch.
• Hold this abs stretch for thirty seconds and then slow down your upper body and legs to the floor. Hold for 20 to 30 seconds.
• Repeat 3 to 4 times.

Locust Pose

How to do it?

• Start this stretch by lying on your belly 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.
• Relax and come back lower to the floor.
• Hold this boat pose for 15 seconds.

There are some mistakes you shouldn’t do during transverse abdominis stretch.

Overstretching: Overstretching during this abdominal stretch could increase 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 much stress on the muscles in your torso, as well as your quadriceps and hamstrings.

flexing the knees too much: By over flexing 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.
Bending too far over laterally: Leaning too more during 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.
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.

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

• Avoid quick movements. Avoid doing any fast or jerky movements while stretching. This involves bouncing while moving through and holding the stretch.
• Only went as much 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.
• Decrease the range of motion if your transverse abdominis hurt. If you are feeling too much tightness or discomfort in your torso area, go easy on the stretching, and consider decreasing the range of motion. You do not have to perform the full range of motion to benefit from stretching.
• Warm up for eight to ten 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 is also better to stretch after a workout.
• Do not 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 physiotherapist if you have any recent injuries. Many people think that stretching is best if you are in pain or have a strained muscles. However, stretching a harmed muscle can cause further injury.
• You should also consult your doctor before stretching if you have a damaged muscle or a history of heart, bone, or joint issues.

Author: Priti Tirgar