Abdominal Stretch
Description
The abdominal stretch is a prone back-extension exercise where you lie face down and gently lift your chest off the floor by pressing through your hands, stretching the rectus abdominis and front of the body. It is essentially a gentler version of cobra pose and counteracts forward-hunched posture.
Equipment Required
Abdominal Stretch Instructions
- Lie face down on the floor with legs extended behind you.
- Place your hands on the floor under your shoulders, elbows bent and tucked close.
- Press your hips and thighs into the floor.
- Inhale and slowly press up, lifting your chest off the floor by partially or fully straightening your arms.
- Lift only as far as comfortable. Keep your hips on the floor.
- Feel the stretch through your abdominals and front of your body.
- Hold for 10 to 30 seconds. Breathe deeply.
- Lower back down under control. Repeat two to three times.
Abdominal Stretch Form & Visual
Abdominal Stretch Benefits
- Stretches the rectus abdominis and front of the body
- Counteracts forward-hunched posture
- Improves spinal extension mobility
- Opens the chest
- No equipment needed
- Gentle enough for daily use
Abdominal Stretch Muscles Worked
- Rectus abdominis (stretched)
- Hip flexors (stretched)
- Pectoralis major (stretched)
- Erector spinae (engaged)
Abdominal Stretch Variations & Alternatives
- Cobra Yoga Pose
- Sphinx Pose (forearms on floor)
- Upward-Facing Dog (advanced)
- Pike to Cobra (dynamic)
- Baby Cobra (gentler)
