Middle Body: Abdominal Stretch

 

Muscles Used: Rectus Abdominus (Abdominals or Abs), Erector Spinae (Lower Back)

 

Equipment Needed: Mat or towel to lie on (optional)

 

Instructions:

1. Lie with your back and head flat against the floor.
2. Bend your knees and place both feet on the floor.
3. Extend both arms to the left side of your body, keeping arms in line with your shoulders.
4. Drop both knees to the right side of your body, by gently lowering your bent knees to the ground (see photo A).
5. This forms a letter "Z" with your body, like the "Z" in photo B.
6. Feel the stretch in your left abdominals.
7. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
8. Hold stretch for a count of 8.
9. Repeat steps 3-8 on the opposite side to stretch your right abdominal.

Photo A	Photo B

 

Remember:

• Keep your back straight (not arched).
• Continue to breathe.
• Keep your head resting on the floor, instead of in a lifted or arched position.

 

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