3 ways to stretch your abdominal muscles

3 ways to stretch your abdominal muscles
3 ways to stretch your abdominal muscles
Anonim

When it comes to stretching routines, the abdominal muscles are usually ignored. Nonetheless, their stretch is great for posture and general flexibility. Perform static stretches, such as cow, cat, and cobra poses. You also have the option of doing dynamic stretches, such as the bridge and lateral curls. If you have access to an exercise ball, do full body extensions to stretch the abdominal muscles. To avoid injury, warm up before stretching, breathe while stretching, and avoid strenuous stretching of the same muscle group for two days in a row.

Steps

Method 1 of 3: Do static stretches

Step 1. Do the cobra pose

Start by lying on the floor with your face down and your hands under your shoulders. Keep your hips on the floor as you lift your upper body with your arms so that your torso is raised while looking ahead. Hold this position for twenty to thirty seconds, return to the starting position, then repeat the movement two to four times.

  • Keep your arms slightly bent at the elbow and try to curve your entire spine instead of just bending your lower back.
  • To get the most out of the stretch, fully straighten your arms and lift your hips slightly off the floor to assume the dog position with the head facing up.

Lengthen the spine as you stretch. If you experience pressure, compression, or discomfort during yoga poses that involve flexing the spine backwards, such as the cobra, you need to focus more on stretching your spine length. vertebral rather than arching the back.

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Step 2. Do a standing abdominal stretch

Stand with your feet apart, in line with the hips. Extend your arms over your head as far as you can. Lean back and arch your spine to bulge your chest and abdominal muscles. Hold this stretch position for twenty and thirty seconds, then repeat this two to four more times.

Be careful not to lose your balance as you lean back

Step 3. Take the cow and cat positions

This will allow you to work the abs and the torso. Get on all fours with your hands under your shoulders and knees under your hips. Use the abdominal muscles to arch the spine up to the ceiling, as if you were an angry cat curving its back. Tilt your chin towards your chest and hold the position for twenty to thirty seconds.

Remark:

to switch from the cat's posture to that of the cow, lift the head, lower the abdomen to the floor and point the heel towards the ceiling. Hold this position for twenty to thirty seconds, then repeat each movement two to four more times.

Step 4. Remember to stretch your oblique muscles

Stand with your feet shoulder-width apart, and bend your knees slightly instead of keeping them straight. Raise the left arm and place the right hand on the hip. Tilt your torso to the right while keeping your hips still until you feel a stretch in the muscles on the left side of your abdomen.

Hold this stretching position for twenty to thirty seconds, then repeat the same movement on the other side. Repeat this two to four more times on each side

Step 5. Do the crocodile pose

Lie down on an exercise mat or carpet with your back on the floor. Keep the right leg straight and lift the left foot. Bend the knee, placing the left foot horizontally on the floor, facing the front of the right ankle. Stretch your arms out to the sides. Look to the left, then slowly turn your hips to the right.

Hold this stretching position for five seconds, then repeat the movement five times on each side

Step 6. Add the hip flexor stretches

Start in a lunges position, then slowly lower your body onto your left knee. Keep your hips bent and buttocks tight as you lower your body. Lift your left arm, then move your hips slightly forward. Increase the stretch by leaning slightly to the right.

Stay in this stretching position for twenty to thirty seconds. Switch sides, then repeat the stretch two to four times on each side

Method 2 of 3: Do dynamic stretches

Step 1. Do 15 bridges after working your abdominal muscles

Lie on your back with your arms at your sides, knees bent and feet flat on the floor. Squeeze your buttocks and lift your back off the floor to form a straight diagonal line from your shoulders to the knees. Hold the position for one to two seconds, then slowly lower your hips back to the floor.

Advice:

bridges are perfect after intense ab workout. In addition to stretching your abdominal muscles, these move your body in the opposite direction, just like spinal curls or sit-ups. This will help you balance and stabilize the muscles of the torso and spine.

Step 2. Do lateral bends while standing

Stand with feet apart, in line with hips and knees slightly bent. Place your left hand behind your head and keep your right arm by your side. Bring your navel back towards your spine and lean your torso to the right side as you lower your right arm to the floor.

Hold this stretching position for two to three seconds, slowly return to the starting position and repeat the movement on the other side. Repeat this ten times on each side

Step 3. Use a Klein ball to stretch your abdominal muscles

Lie down with your back on the exercise ball, knees and elbows bent, and hands on your chest. Push yourself back with your feet to straighten your legs as you extend your arms over your head. Your body should still form a long curve on the ball, and you should feel a good stretch along your abdominal muscles.

Hold the stretch position for two to three seconds, then return to the starting position. Repeat this movement about ten to fifteen times

Method 3 of 3: Develop a Safe Stretching Routine

Step 1. Warm up for five to ten minutes before you stretch

Warming up pumps blood, prepares your muscles for stretching, and prevents injury. A vigorous walk, a light trot, star jumps, and other aerobic exercises are great warm-up moves.

It is also a good idea to stretch after exercising

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Step 2. Do not jump while you are stretching

Maintain a constant stretching position instead of moving around. Performing jumps while stretching can lead to muscle strain or other injury.

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Step 3. Breathe as you stretch

Never hold your breath when stretching or doing any other exercise. Inhale when you want to assume a stretch position, exhale as you stretch, then inhale again when you return to the starting position.

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Step 4. Stretch a group of muscles for a few minutes

Do this two to three times a week. Stretching the same muscle group intensively every day carries the risk of injury. Instead, stretch a different muscle group each day. Try to stretch specific muscles for two to three minutes, 2-3 days a week.

Advice:

you could focus on stretching your abdominal muscles one day, your legs another day, and working your shoulders, neck and chest the next.

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Step 5. Take regular breaks to stretch at work

Sitting in a chair or performing repetitive movements for long periods of time is painful. You may not be able to do the cobra, cat, or cow pose in the office, but you can include sidebends as part of your stretch break while you're at work.

Since you probably won't have a chance to warm up, take it easy when stretching at work

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Step 6. See your doctor if you have an injury

Many people think that stretching is helpful when you are in pain or have muscle problems. However, stretching an injured muscle can cause further damage.

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