Stretches for the Rectus Abdominis

The rectus abdominis muscle runs from the front of your ribcage to the front of your pelvis and is reponsible for flexing, or bending, the spine. Bundles of muscle fibers separated by tendinous bands give the muscle the characteristic "six-pack ab" appearance prized by fitness enthusiasts. However, an overly tight rectus abdominis can pull downward on your ribcage, interfering with posture and breathing.

  1. Kneeling Stretch

    • The kneeling abdominal stretch is similar to the Camel pose in yoga. Begin by kneeling on a mat. Extend your hips so that your pelvis is vertically above your knees. Rest your hands on the back of your hips to keep your pelvis in place. Arch your torso backward until you feel a stretch along the front of your abdomen. This exercise stretches not only the rectus abdominis but also the iliopsoas, a major hip flexor.

    Lying Stretches

    • The lying prone abdominal stretch resembles the Cobra pose in yoga. Start lying on your abdomen on a mat. Place your hands alongside your shoulders. Press with your hands to raise your torso away from the floor. Keep your pelvis on the mat to hold the stretch. The lying supine abdominal stretch is a more gentle stretch for the rectus abdominis, making it suitable for beginners. Begin by lying on your back on a mat with your legs straight. Reach your arms overhead on the floor. Lift your chest away from your abdomen until you feel a stretch in your belly.

    Standing Stretch

    • To stretch your rectus abdominis in an upright position, stand with your arms overhead. Arch your torso backward. Lift your chest toward the ceiling and move your arms back until you feel a stretch in the front of your belly. You may allow the pelvis to tilt forward to increase the stretch. Like the lying supine stretch, this exercise also stretches the upper, or sternal, portion of the large pectoralis major muscle of your chest.

    Stretching Considerations

    • Warm muscles stretch more easily than cold muscles. Before beginning your stretching routine, warm up your entire body with light aerobic exercise. The American College of Sports Medicine recommends stretching at least two to three days per week. Stretching every day will yield greater improvements in flexibility. Hold each stretch for 10 to 30 seconds, and repeat two to four times. Only stretch to the point where you feel mild discomfort, not to the point of pain.