How to Stretch for Abdominal Pain

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Abdominal pain can occur from a variety of causes, including muscle strains or pulls. An abdominal muscle strain can result in acute pain that can last about a day, while chronic pain can occur over weeks and months. Certain stretches can improve the overall flexibility and function of your abdominal muscles. While you can stretch for abdominal pain without professional guidance, always consult a doctor before starting an exercise routine or if your abdominal pain continues after performing the stretches.

Step 1

Apply a heating pad to the abdominal muscles. The heat increases blood flow to the muscles that improves flexibility before performing the stretches.

Step 2

Lie your back on a fitness ball, with your lower back fully supported on the ball. Keep your feet planted in front of you on the exercise mat.

Step 3

Lean back while tipping your head backwards until you feel a slight pull or tension in the abdominals and front of the hips.

Step 4

Hold the stretch for 10 to 30 seconds without bouncing. Feel a constant stretch and pull in the muscles. Breathe naturally and freely as you hold the stretch. Breathing naturally promotes relaxation and can improve the function of the stretch.

Step 5

Apply an ice pack to the injured area following stretches and exercise. The ice helps to reduce inflammation and promotes recovery.

Things You'll Need

  • Heat pad

  • Fitness ball

  • Exercise mat

  • Stopwatch

  • Ice pack

Tip

Avoid holding your breath during the stretch. Perform light stretching exercises daily, and complement the stretches with additional exercises for the back and groin. Combine abdominal pain stretches with additional treatment options such as ultrasound or therapeutic massage.

Warning

Consult a physician or physical therapist if your pain persists or for a personalized treatment plan. Stop the exercise immediately if you feel any pain or discomfort.

REFERENCES & RESOURCES
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