Ab Stretches - Ask Doctor Jo

For the first stretch, you will lie down on your stomach in the prone position. Prop up on your elbows, and hold it for 30 seconds, doing it three times. If that is not enough of a stretch, you can come up into a pushup position with your arms, but keep your hips on the ground. If this is still not quite enough of a stretch, you can go up to your knees, and then drop your stomach down towards the ground getting a big abdominal stretch.

The next stretch will be with a Swiss or therapy ball. You want to lie on your back with your feet on the ground in a table top or half bridge position. Roll enough over it to let your head drop off. If this is not enough of a stretch, you can reach your arms up and back and let them hang down. Hold this for 30 seconds, and do it three times.

Now you will get into a tall kneeling position. You can also do this one standing up, but you might get a better stretch on your knees. Reach your arm up and over to the opposite side. That will get your outer abs. If you want more of a central stretch, reach over and back. Hold this for 30 seconds, and do it three times on each side. You can alternate back and forth or do them all on one side at a time.

The last stretch will still be in tall kneeling. This one is a little tougher, and a stronger stretch, so you might not want to do it the first time until you loosen up your abs some. Lean back while in tall kneeling, and reach for your heels. Grab onto your heels, and arch your back pushing your chest upward towards the ceiling. Hold this for 30 seconds, and do it three times.

Related Videos:

Swiss Ball Core & Back Strengthening Exercises (Basic):

Exercise Ball Core and Back Strengthening Exercises (Moderate):

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Ab Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[AskDoctorJo]

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[bizz]

I really like the fact that you give options.

[therealsmitty]

You're great your stretches help so much i just got back in my workout groove and that first week of soreness is killing me

[fireassassin]

Damn that really helped guess my abs were really tight thank you

[mdpfishoh]

Thank you very much for showing how to do the stretches. They're so simple, yet so effective. I work in an office at a computer all day and when I do these stretches at the end of the day it helps tremendously with my tight abdominal muscles. Also in the morning before I get up I lay in bed and do the first stretch that you show with your elbows on the bed and look up. This stretch is the easiest but really helps a lot. After doing these stretches, I also feel like I am able to breathe deeper and better. Keep the great content coming :-)

[LocalDruid]

Thanks! My friend mentioned i should stretch my core after putting together furniture all day so I'll definitely give these a shot before bed

[lazarus]

I like how you say "hold it for 30 seconds, do 3 of them". So many people don't stretch at all and it is very scary. #RaiseTheBar

[josie]

Thank you! I worked 3 days in a row doing abs and it was so sore I barely could move but this helped

[christinafast]

Tried these along with you! Could really feel them. Thanks

[MusicFanaticFreak]

Omg.. I just did a bunch of Russian twists after not attempting them in almost a I had such severe soreness and my lower back was affected too. I tried these stretches and the relief was almost instant. Thank you😭

[sweetest_tae]

is this magic???? i decided to start working out yesterday and just jumped into a bunch of excercises. this morning i woke up w soreness on the side of my stomach (surprising this was the only real soreness i felt after everything i did yesterday, but ig i did ab workouts more than anything.) before, if i pressed the area that was sore, it would hurt. but right after doing that first stretching method, i felt it and did not feel a thing 😮. it doesnt hurt anymore, so imma keep exercising. tysm! (and ofc i will now incorporate stretches before and after my workout sessions 😅)

[mrsbreazy]

These are lifesavers 😫😫 I’m 35 weeks and pulled a muscle in my stomach and these instantly helped my pain which was sooo awful! Thank you for these

[floracreations]

I have this question, does stretching helps in relieving muscle sorness/pain after excercise?

[damarieortiz]

Hi, thank you so much. I was completely unaware that I had to warm up for abs.

[mohsinmask]

Thank you very much. I got great relief after a long day after seeing this video and streching. I'll be very thankful 😊.

[hughesgaba]

Your videos are very helpful. Thanks so much..

[kambroyles]

I got in a bad car wreck two years ago it’s my first time working out weekly this month and I’ve been so tight and it really helped

[brotherwoodrow]

Thanks for making physio-channels great again!

[vampiyrx]

Thank you I almost got a cramp while I
doing ab exercises. 🤣🤣🤣 I was about to be stiff on the ground like squidward when he was tripping about the future

[REDRUMIDV]

Thanks, this helped so much! My crew team did this CRAZY ab circuit last night and we barley had any time to stretch!!