Give your stomach a break from crunches and stretch it out. The rectus abdominis and the obliques are two of the abdominal muscles that you can stretch with easy exercises. These two stomach muscles are responsible for a lot of your body's movement, including bending sideways, rotating your trunk and flexing your spine. Like any muscle group, the stomach muscles can get tight so stretch them for 20 seconds at a time daily, or at least after workouts.
Lying Supine Abdominal Stretch
The lying supine abdominal stretch is named for the position of your body. Lying supine means to lie face up. The opposite of this is called prone, where you lie face down. If you have difficulty getting up and down off the floor, you may wish to do this exercise lying on a massage table. To perform the lying supine abdominal stretch exercise, lie on a yoga mat with your legs straight. Point your toes to reach for the nearest wall and reach your arms over your head. Reach for the wall above your head with your fingertips. Lift your ribcage to elongate your stomach. Breathe normally while you hold the abdominal stretch.
Prone Stomach Stretch
In the prone stomach stretch place your body in a face down position on the floor. The stomach stretch is a gentle stretch that allows you to control your range of motion. Do not lift yourself high enough to cause pain, particularly in your lower back. To do this stretch, lie on your stomach with your legs straight behind you. Bring your legs together and rest the tops of your feet on the floor. Bend your elbows and place your hands next to your sides. Point your fingers forward, keep your palms flat on the floor and put your hands next to your ribs. Slowly lift your head and shoulders off the floor as you come onto your elbows. Arch your upper back so it resembles a "C." Look up to the ceiling. Raise your body higher until your arms are straight if you can.
Seated Bent Leg Oblique Stretch
The seated bent leg oblique stretch targets the sides of your stomach but it stretches your lower back muscles as well. To begin this stretching exercise, sit on the floor with your knees bent and your feet flat on the floor in front of you. Place your hands on the floor behind you and at your sides. Point your fingers behind you. Lean back slightly with your arms straight and keep your back flat. Then, slowly lower your knees to the right all the way to the floor. Keep your knees touching and let your left foot off the floor so the side of your right foot is touching the ground. Twist your shoulders to the left if you wish to for a greater stretch. Repeat on the other side.
Member Comments