Vidéos
Instructions
- Stand tall with your feet shoulder-width apart.
- Extend one arm overhead while placing the other hand on your hip.
- Slowly bend your torso to the opposite side of the raised arm.
- Hold the position for the desired duration.
- Return to the starting position and repeat on the other side.
Technical Tips
- Keep your hips squared and facing forward.
- Do not lean forward or backward during the stretch.
- Avoid overextending or bouncing into the stretch.
Breathing Tips
- Inhale deeply before initiating the stretch.
- Exhale slowly as you bend to the side.
- Maintain steady, even breathing while holding the position.
Restrictions médicales
- Avoid if you have lower back injuries or disc issues.
- Consult a physician if you have scoliosis or spinal instability.
- Not recommended during acute abdominal pain or post-surgery recovery.
Description
The Standing Abdominal Stretch is a foundational mobility exercise designed to gently elongate the abdominal region while enhancing lateral spinal flexibility. Performed without any equipment, this standing stretch engages the core by targeting the abdominal muscles and surrounding connective tissues. It is particularly useful for warming up before dynamic activities or cooling down after a core workout. The movement also benefits posture by encouraging spinal alignment and helping to release tension in the torso and waist. Ideal for all fitness levels, the stretch promotes muscular balance, especially for those who spend extended hours sitting or working at a desk. Simple to execute and space-efficient, the Standing Abdominal Stretch is a versatile component of daily mobility routines, yoga flows, or relaxation sessions. Its ease of performance and direct impact on trunk flexibility make it an excellent choice for both fitness enthusiasts and beginners seeking to improve core mobility and comfort.
How do I properly perform a standing abdominal stretch?
To perform a standing abdominal stretch correctly, stand tall with one arm overhead and bend sideways at the waist while keeping your hips square. Hold the stretch for 15–30 seconds and repeat on both sides to improve core flexibility and relieve tension.
Is the standing abdominal stretch good for back pain?
Yes, the standing abdominal stretch can help alleviate mild back tension by gently elongating the sides of the torso and promoting better posture. However, consult a professional before performing it if you have a history of spinal conditions.
Can I include the standing abdominal stretch in my warm-up?
Absolutely. The standing abdominal stretch is ideal for a warm-up routine as it activates the core, increases lateral flexibility, and prepares the body for more intense movements while reducing injury risk.
What muscles does the standing abdominal stretch target?
The standing abdominal stretch primarily targets the abdominal muscles, especially the external obliques, and also engages the serratus anterior to enhance side trunk flexibility and mobility.
Do I need equipment for a standing abdominal stretch?
No equipment is needed for the standing abdominal stretch, making it a convenient and accessible exercise that can be done anywhere, whether at home, in the gym, or during travel.