Abdominal muscle stretching exercises

People who like sports want to know what movements can help them stay healthy. Especially the abdominal muscle stretching movements, because abdominal muscles are considered to be a very healthy expression. Moreover, men with abdominal muscles also have a certain health and charm. Nowadays, some women are also exercising and training their abdominal muscles because they think it is a kind of beauty. What are the complete abdominal muscle stretching exercises?

1. Stretching the abdominal muscles should be done in lying position and standing position

1.1. Lying stretch: Lie flat on the yoga mat, keep your legs together, toes pointed upward, tighten your abdomen, stretch your arms straight and together, open them towards your head until the back of your head touches the ground, and hold for 30 seconds.

1.2. Standing stretching: The movements are basically similar to lying stretching, except that you are standing. At the same time, because there is no fulcrum for the waist, you can stretch backwards appropriately.

2. Stretching the abdominal muscles should be done in kneeling position and prone position.

2.1. Kneeling stretch: Kneel on the yoga mat with your legs open, your knees and calves close to the ground to support your body, put your hands behind your waist to stabilize it, stretch your upper body backward appropriately, and tighten your abdomen.

2.2. Prone stretch: Keep the hips, quadriceps of the thighs, knees, calves, and insteps completely close to the ground. Place both arms under the pectoral muscles and stretch them to support the upper body, tightening the abdomen.

3. When stretching the abdominal muscles, you should stretch the rectus abdominis and the quadratus lumborum.

3.1. Rectus abdominis stretching: It protects the abdominal organs and maintains intra-abdominal pressure; it participates in the completion of physiological functions such as defecation, childbirth, vomiting and coughing; it can lower the ribs to assist exhalation, and can also make the spine flex, lateral flexion and rotation. Hold each set for 10 seconds, and do 3 sets. The head must be lifted as high as possible.

3.2. Quadratus lumborum stretch: lowers and fixes the 12th rib, and lateralizes the spine. It is innervated by the anterior branch of the lumbar nerve. This muscle is very important in treating low back pain. Hold for 10-15 seconds and do 3 sets. You must focus your attention on your abdomen.

Notes on stretching your abdominal muscles

1. Choose the right weight

When we are doing passive stretching, we should slowly increase the strength. It is recommended that the weight should not exceed 50% of the strength of stretching the muscles. And you should follow a principle, that is, in the slower movements, use a relatively large weight, when completing faster movements, the weight should be smaller.

2. Length of stretching

For different ages and different joints, the number of repetitions and duration of stretching we perform are different. Generally speaking, each exercise reaches the maximum stretching state for 10-20 seconds.

3. Intervals between stretches

Keep the muscles fully recovered when practicing the next set. The trunk should rest longer than the ankle joints. You can arrange some muscle relaxation or massage exercises during the interval rest.

4. Stretching stimulation degree

Since the human body has a certain degree of flexibility, when we stretch, we need to exceed the normal length or range of motion of the stretched part. However, one thing you need to be careful about is not to force yourself to stretch to the maximum extent, otherwise it may cause joint deformation, affect joint stability and body shape, and also affect the explosiveness of body strength.