Active abdominal stretching refers to moving your abdominal region and your torso in various directions or in one direction repetitively with rhythm and control, says physical therapist Chris Frederick, co-author of "Stretch to Win." This method helps you improve tissue elasticity and prepares your body to exercise. Since your abdominal region is attached to other muscles in your torso and hips, you should incorporate other muscle groups to move with your abs.
Pressup and Downward Dog Combo
This exercise combines the pressup and downward dog together to create a seesaw-like movement pattern with your torso, hips and legs. It increases abdominal and hip stability, mobility and strength together, allowing you to move your spine, hip and ankle joints more freely. Lie on the ground on your stomach and hips with your legs about hip-width apart. Put your hands on the ground near your ears. As you push your chest off the ground with your arms, tilt your head back to increase the stretch from your neck to your abs and tighten your buttocks to maintain your posture. Hold this position for three deep breaths.
Then exhale and lift your buttocks, straightening your legs and arms to stretch the muscles and fasciae from your calves to your lower back. Hold this position for three deep breaths. Repeat the movement pattern five to eight times in a smooth manner.
Kneeling Hip Flexor and Torso Stretch
This exercise both stretches the hip flexors and stretches your torso in three directions. Stretching the hip flexors and strengthening your buttocks can reduce hip and thigh tightness and low back pain. Kneel on your left knee with your right foot in front of you. Your knee should be bent at about 90 degrees. Raise your left arm over your head and tighten your left buttock to increase the hip flexor and abdominal stretch. Hold this position for three deep breaths. Lean your torso to your right without moving your lower body. This stretches the muscles and tissues from your left armpit, through your ribs, and into your left thigh and hip flexors. After you hold this position for another three breaths, put your right forearm against the inner part of your right knee and turn your torso to your left while maintaining the leaning position. Hold this stretch for another three deep breaths and return to the starting position. Repeat the stretch in the opposite side.
Active Stride and Rotation
This exercise stretches your abdominal region and back in a horizontal rotation movement. By standing with one foot in front of you and turning your torso left and right, you can determine if one side of your body has more mobility or stability than the other side. Stand with your left foot in front of you with the left side of your body facing near a wall. Turn your torso to your left and put your hands on the wall. As you hold the stretch for one deep breath, you should feel a stretching radiating from your abs into your right hip flexors and thigh. Then turn your torso to your right without moving your lower body, and hold this stretch for one deep breath. After you perform 10 rotations, turn your body around to face the opposite direction with your right foot in front of you. Perform another 10 rotations.
Expert Insight
Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you strengthen your abdominals in addition to improving their range of motion. This ensures that your abs are sturdy enough to support your body while maintaining their range of motion. You can perform a variety of exercise to improve abdominal stability, such as swinging a medicine ball down and across your body without moving your torso or doing an overhead squat. In fact, many weight-lifting exercises that require you to perform in a standing position will improve abdominal strength and stability.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
