Stretching before and after a workout prepares your muscles for the exercise, reduces soreness, increases flexibility and helps prevent injury. Your abdominal muscles may not be the first muscle you think of when it comes to stretching, but improving flexibility in your core helps improve posture, stabilize your spine and ease back pain. The rectus abdominis allows you to move the area of your torso from your ribcage to your pelvis and flexes the spine.
Cobra
The cobra is an effective yoga pose that stretches your abdominal muscles and spine. This stretch helps relieve tightness after an abdominal workout. Lie face down on a mat and place your hands on the ground next to your shoulders. Slowly push through your hands to lift your torso off the ground. Keep your lower body and pelvis on the floor and relax your core muscles. Push up until you feel the stretch in your abdominal muscles and lower back. Hold the pose for five to eight seconds, then slowly lower your torso back to the ground. Repeat the stretch two or more times.
Kneeling Stretch
The kneeling stretch is a simple exercise that targets your rectus abdominis and spine. Kneel with both knees on a mat with your hands on the back of your hips. Slowly lean your upper body back, keeping your hips straight. Arch your back until you feel the stretch in your stomach and spine. Hold for 10 to 30 seconds, then slowly return to the starting position. Repeat two or more times.
Exercise Ball Stretch
Using an exercise ball allows for great range of motion when performing abdominal stretches. Stretch your rectus abdominis by lying face up on an exercise ball with your hands by your head and your feet on the ground. Lean back over the ball and allow your back to arch. Relax your spine and abdominal muscles as you hold the stretch for five to eight seconds. Repeat the stretch two or more times.
Standing Stretch
Stretching your abdominal muscles from a standing position elongates the muscles and reduces tension. Start with your feet shoulder-width apart and your arms extended over your head. Stand up tall and lean back by lifting your chest and pushing your arms back as far as you can. Squeeze your glutes to avoid strain on your lower back. Hold the stretch for 10 to 30 seconds, then stand up straight. Repeat two or more times.
