Stretching your abdominal muscles increases torso extension that allows you to generate more force when you perform overhead throws, such as in soccer, baseball and judo. It also helps absorb shock in your pelvis and spine when you land on the ground on your feet after a leap or jump, according to Coach Vern Gambetta, author of "Athletic Development." You should perform stretching exercises in various directions before and after your workouts.
Prone Press-up
Step 1
Lie on the ground on your stomach and hip with your legs together. Put your hands on the ground near your ears.
Step 2
Exhale and push your hands against the ground, straightening your arms and lifting your chest and upper abs off the ground. Tighten your buttocks and tilt your head back as you stretch.
Step 3
Hold this position for five to six deep breaths. Increase the stretch and extension in your lower back slightly each time you exhale. Perform two to three sets of stretches.
Anterior and Posterior Fasciae Stretch
Step 1
Stand with your feet about hip-width apart and raise your hands over your head. Inhale and push your pelvis forward, stretching your abdominal muscles.
Step 2
Exhale and bend forward to touch your toes. Hold this stretch for three deep breaths.
Step 3
Roll your spine up slowly to the starting position. Repeat the exercise for two sets of six to eight repetitions.
Lunge and Torso Extension
Step 1
Stand with your feet together and your hands by your sides. Step forward with your left foot and point both feet forward. Raise your arms up at the same time, and contract your right buttock.
Step 2
Hold this stretch for two deep breaths and return to the starting position. Step back with your left foot and raise your arms over your head at the same time. Tighten your left buttock and hold this position for two deep breaths.
Step 3
Lower your arms and step back with your left foot to the starting position. Perform two sets of 10 repetitions per leg.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Stretch to Win"; Ann and Chris Frederick; 2006
