Abdominal stretches

Clinical skills

28 Sept

The anterior abdominal wall muscles occur between the ribs and the pelvis, encircling the internal organs, and act to support the trunk, permit movement (primarily flex and rotate the lumbar spine), and support the lower back. There are three layers of muscle, with fibers running in the same direction as the corresponding three layers of muscle in the thoracic wall.

Transversus abdominis

The deepest layer consists of the transversus abdominis, whose fibers run approximately horizontally. Transversus abdominis spans around the trunk to attach into the thoraco-lumbar fascia, a thick connective tissue sheath, that helps to stabilise the trunk and pelvis when muscles connecting into it are under tension.

Internal and external obliques

The middle layer comprises the internal oblique, whose fibers are crossed by the outermost layer known as the external oblique.

Rectus abdominis

Overlying these three layers is the rectus abdominis, which runs vertically, on either side of the midline of the abdomen, and is associated with the six-pack muscles seen in conditioned athletes. Rectus abdominis is active in trunk flexion, bringing the rib cage closer to the pubic bone, for example in the crunch or sit-up. Like the other abdominals, it acts as a stabilising muscle, and also acts as a restraint to hyperextension in the lumbar vertebrae.

Trigger points

Trigger points in these muscles are common and over time make their host muscles shorter, weaker, and less efficient. This, in turn, can make you more prone to injury, especially lower back disorders. Stretching the abdominal muscles should help to improve your core stability, improve posture, and may help to prevent and/or dissipate trigger points.

Diagram with anterior abdominal muscles labelled

X-ray diagram showing man on his stomach raised up on his elbows with transversus abdominis, psoas major and minor, illiacus, and rectus abdominus labelled — *Elbow raise stretch*

Elbow raise

Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward, and rise up onto your elbows.

For most people who spend their day in a seated position, (office workers, drivers, etc.) the muscles in the front of the body can become extremely tight and inflexible.

Exercise caution when performing this stretch for the first time and allow plenty of rest time between each repetition.

X-ray diagram showing woman lying on her front with arms straight raising her torso off the ground. The external intercostal, transversus abdominis, external oblique, psoas major and minor, internal intercostal, rectus abdominus and laballed — *Straight arm raise stretch*

Straight arm raise

Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward, and rise up by straightening your arms.

For most people who spend their day in a seated position, (office workers, drivers, etc.) the muscles in the front of the body can become extremely tight and inflexible.

Exercise caution when performing this stretch for the first time and allow plenty of rest time between each repetition.

X-ray diagram showing man stretching. External and internal obliques, psoas major and minor, transversus and rectus abdominus, quadratus lumborum, and iliacus muscles are labelled — *Transverse straight arm raise stretch*

Transverse straight arm raise

Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward, and rise up by straightening your arms. Then slowly bend one arm and rotate that shoulder towards the ground.

Exercise caution when performing this stretch and allow plenty of rest time between each repetition.

Woman leaning back stretching anterior abdominal muscles. External and internal intercostals, psoas major and minor, transversus and rectus abdominus, and iliacus muscles are labelled — *Waist stretch*

Waist stretch

Stand upright with your feet shoulder-width apart and place your hands on your buttocks for support. Look upwards and slowly lean backwards at the waist.

Do not perform this stretch if you suffer from lower back pain or have sustained an injury to your lower back. Exercise caution and allow plenty of rest time between each repetition of this stretch.

Man leaning back reaching across his torso. External and internal obliques, psoas major and minor, quadratus lumborum, transversus and rectus abdominus, and iliacus are labelled — *Transverse waist stretch*

Transverse waist stretch

Stand upright with your feet shoulder-width apart and place one hand on your buttocks. Look up and slowly lean backwards at the waist, then reach over with your opposite hand and rotate at the waist.