Ab Stretches

Ab Stretches

Ab stretches for the transverse and rectus are not common, however there are a couple of dynamic stretches to the blood flowing through those areas.

For the side abdominals - The Obliques, you will find a nice static stretch to use.

The abdominal muscles are responsible for many of the body movements including forward flexion and extension, twisting and turning, and the deep abdominals hodld your body in an upright position all day every day.

As the transverse abdominals wrap around the body like a tyre and copnnect into the spine mobiliazing or dynamic stretches are the key to a good healthy transverse & lower back.

A Exercise Ball is a great tool recommended for many of the abdominal stretching exercises.

Static/Active Oblique Ab Stretches

Standing Ab Stretch: - Oblique Abdominals

Ensure you have a wall close for this stretch as balance may be an issue.

Begin with your feet shoulder width apart, walk them out another 10 cms wider then your shoulders.
Begin by taking a deep breathe in through your nose
As you breathe out walk your right hand down towards your right knee, hold it there and at the same time bring your left hand up and over your head in a circular motion.
Continue to exhale slowly and turn your right shoulder towards the floor.
Take Two slow and Deep breaths in this position
Feel the stretch on the left side of your body (obliques)
Repeat for the other side

You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.

Click Here To Print out your Static/Active Stretching Program

Dynamic Ab Stretches

This is where you will require an exercise ball, these stretches are wonderful mobilizing stretches you can perform everyday 2-3 times per day.

Forward Pelvic Tilt:

Take a seat on the exercise ball, ensure posture is tall and straight, place your hands on your hips

Using your bum bone (coccyx) and keeping your posture in perfect alignment, gently rock your hips forward and rise them towards the celing without taking your body off the ball...

Then bring them back and repeat the motion in the opposite direction, this time poking your bum out towards the back of the ball

Do this movement fluently, however slow and controlled is the key...
Repeat around 10-15 times

Circular Pelvic Tilt:

The movement is simlar to the Forward Tilt but is a slight advancement...

Take a seat on the exercise ball, ensure posture is tall and straight, place your hands on your hips

Using your bum bone, with a straight back, rock your hips the side and then head to front in a circular motion, conrcating the Abdominals to hold you firm.

Work your way around the back, so your sticking your butt out and continue in the circular motion

Do 5-10 circles for a good mobilizing stretch of the lower back and abdominal region

You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.

Click Here To Print out your PNF/Dynamic Stretching Program

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