Stretching your rectus abdominis, which is the six-pack muscle in the anterior part of your abdominal region, alleviates muscle tension and tightness and improves your posture to some degree. When you stretch, incorporate other muscle groups in the exercises since the rectus abdominis is connected to other parts by nerves and connective tissues that influence each other on how well they move together, suggests physical therapist Chris Frederick, co-author of "Stretch to Win."
Prone Press Up
This exercise stretches your rectus abdominis as well as other muscles and connective tissues in the front of your body. Lie on the ground on your stomach with your feet together. Put your palms on the ground near the top of your shoulders. Exhale and press your body up while keeping your hip and thighs on the ground. Keep your arms straight as you push, and tilt your head back. Hold this position for five to six deep breaths. Perform three sets of stretches.
Standing Lateral Tilt
This exercise stretches the connective tissues and muscles along the sides of your abdominals and outer hip. Stand with your legs about hip-width apart, and raise your left arm over your head. Put your right hand by your right outer thigh for balance. Exhale and lean your torso to your right until you feel a stretch from your left armpit and down to your left hip. Twist your torso to your left slightly to increase some stretch in your abdominals. Hold this position for five to six deep breaths. Repeat the stretch on the opposite side.
Seated Overhead Stretch
This exercise extends your torso to lengthen your abdominal and back muscles. The seated position keeps your pelvis in place to minimize compensation. Sit at the edge of a chair or stool with your legs on the ground about hip-width apart. Lace your fingers together with your palms facing toward you and your arms extended in front of you. Exhale and slowly raise your arms over your head, tilting your head up as you move. Your lower back should extend slightly. Hold this position for five to six deep breaths. Lower your arms in front of you. Perform three sets of stretches.
Standing Rotation Stretch
This exercise stretches your abdominal and back muscles in a rotational pattern while stabilizing your pelvis. Stand with your legs about shoulder-width apart with your body about 1 foot away from a wall. Turn your torso slowly to your right as much as you can so you can touch the wall with both hands. Hold this position for one deep breath. Turn to the opposite direction and hold it for one deep breath. Perform two to three sets of 10 turns total.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
