Abdominis Rectus
Abdominis Rectus
Stretches
Stretches
Rectus Abdominis, ABDOMEN Stretch for All kneeling
Rectus Abdominis, ABDOMEN Stretch for All kneeling
How to perform the stretch:
1. Start in a kneeling position with both hands on the floor
2. This movement stretches the whole muscle
3. Extend your abdomen downwards towards the floor
4. Hold the stretch for 20 Seconds
5. Release the stretch
Rectus Abdominis, ABDOMEN Stretch for Beginners front lying
Rectus Abdominis, ABDOMEN Stretch for Beginners front lying
How to perform the stretch:
1. Start in a front lying position
2. This movement stretches the whole muscle
3. Prop yourself up on both forearms
4. Engage both shoulders, pulling them behind you
5. Extend your abdomen 15+ degrees toward the floor and frontal
6. Hold the stretch for 20 Seconds
7. Release the stretch
Rectus Abdominis, ABDOMEN Stretch for Intermediates front lying
Rectus Abdominis, ABDOMEN Stretch for Intermediates front lying
How to perform the stretch:
1. Start in a front lying position
2. This movement stretches the whole muscle
3. Prop yourself up on both hands, positioned close to your hips
4. Elbows flexed between 75 degrees and locked straight
5. Engage both shoulders, pulling them behind you
6. Extend your abdomen 15+ degrees toward the floor and frontal
7. Hold the stretch for 20 Seconds
8. Release the stretch
Rectus Abdominis, ABDOMEN Stretch for Advanced front lying
Rectus Abdominis, ABDOMEN Stretch for Advanced front lying
How to perform the stretch:
1. Start in a front lying position, bodyweight upon dorsal surface of both feet
2. This movement stretches the whole muscle
3. Prop yourself up on both hands upon yoga blocks, positioned close to your hips
4. Elbows flexed between 75 degrees and locked straight
5. Engage both shoulders, pulling them behind you
6. Extend your abdomen 15+ degrees toward the floor and frontal
7. Hold the stretch for 20 Seconds
8. Release the stretch
Rectus Abdominis, ABDOMEN Stretch for Intermediates kneeling
Rectus Abdominis, ABDOMEN Stretch for Intermediates kneeling
How to perform the stretch:
1. Start in a kneeling position
2. This movement stretches the whole muscle
3. Place your hands on your posterior pelvis
4. Extend your abdomen 15+degrees in front of you
5. Hold the stretch for 20 Seconds
6. Release the stretch
Rectus Abdominis, ABDOMEN Stretch for Advanced standing
Rectus Abdominis, ABDOMEN Stretch for Advanced standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches the whole muscle
3. Extend both shoulders and arms over your head
4. Extend your abdomen 15+degrees in front of you
5. Hold the stretch for 20 Seconds
6. Release the stretch
Muscle Details
Muscle Details
The Rectus Abdominis is the muscles that contract during sit-ups and crunches. It is divided into three or four muscle bands on each side of the midline of the body. When toned or defined, these muscles create the appearance of the ‘6 pack’ or ‘8 pack’.
Origin:
- Pubic crest and pubic symphysis.
Insertion:
- Xiphoid process and costal cartilage of the ribs 5 – 7.
Action:
- Flexion of the abdomen or trunk, posterior pelvic tilt and stabilization/compression of abdomen for core body strength.
Loss of core strength can cause related de-conditioned injuries, such as lower back pain or abdominal herniation.