Is it a good idea to stretch your core muscles?
Stretching your core muscles is essential. The core muscles, like most muscles in the body is compromised of skeletal muscle. Skeletal muscle is comprised of proteins called myofibrils. When these muscles are utilized via exercise the skeletal muscle gets micro tears. These micro tears are a good thing as they encourage the muscle to build back stronger. Stretching after core exercises is what allows the muscles to heal in a properly aligned fashion.
What are some benefits associated with stretching your abs?
The benefits of stretching your abdominal muscles include:
flexibility of the tissue (commonly referred to as increased range of motion), increased pliability of the tissue which allows the abdominal muscles to slide on themselves and slide along with neighboring muscles. For example, the rectus abdominus is comprised of thousands of fibers that must slide on each other for the muscle to lengthen and shorten. The rectus abdominus also attaches to the internal and external obliques, which it must also glide upon for smooth movement. That is where pliability and flexibility differ.
Is it possible for core muscles to get too tight?
It is certainly possible for the core muscles to get too tight. One issues with the core muscles becoming tight are faulty movement through the joints to which these muscles attach. For example, the external obliques attach onto the ribs. If the external oblique is too tight it can limit expansion of the ribs which can affect breathing. The rectus abdominus fascia has attachments into the pubic bone. Too much tightness in the rectus abdominus can create a faulty positioning of the pelvis which can in-turn have a negative affect on the reproductive and digestive organs. Additionally, the transverse abdominus has attachments into all of the lumbar vertebrae. Tightness in the transverse abdominus can affect not only the vertebrae to which it attaches, but also can have a negative effect on the disk and the nerves. It also attaches facially to all the digestive organs, so once again tightness in a muscle can affect your organ health.
Can stretching your core make workouts more effective?
Stretching your core can make your workouts more effective by increasing range of motion of the spine, by increasing blood flow due to tight muscles abdominal muscles compressing the aorta, and by having pliable core muscles one can greatly reduce your risk of injury allowing you to work out more frequently and more more intensely.
Are there any downsides or risks to stretching your core?
Overstretching can create strains and tears. Stretching while you already have an injury say perhaps a hernia can increase the tear, therefore worsening the hernia. Lastly, people with back issues need to be careful stretching their core as they may put too much compression on their spine.
What are your top tips for making core stretches as safe and effective as possible?
My top tips for making a core stretches as safe and effective as possible is to develop an understanding of the anatomy involved. The different fiber orientations require different types of stretching. Different types of stretching include myofascial stretching, PNF stretching, and passive stretching. Each of the stretches can be applied for different needs. Additionally, when you understand the anatomy, you can select stretches for each of the different abdominal muscles. Simply meaning there’s a different stretch for the rectus abdominus compared to the external oblique relative to the internal oblique, and of course their specific stretches for the transverse abdominus.
Can you share your favorite ab stretches and how to do them?
My favorite ab stretches are as follows:
1. Myofascial stretch for the external oblique. This is my favorite stretch due to the fact that even though it is specifically designed for the external oblique, it provides a stretch for all the abdominal fibers making it the most efficient way to stretch your core.
2. I also utilize the prone rectus abdominis stretch frequently as it is very easy to get into and has a very low risk for injury.
3. I like the Swiss ball abdominal stretch as it is also very easy to get into and is a great way to passively stretch the abdominal wall.
4. I like the internal oblique stretch specifically for clients with a hip hike and also for clients with a side bend.
5. I use the transverse abdominus stretch quite frequently with clients with respiratory issues.
6. Lastly, I utilize the standing cross abdominal stretch with athletes as it helps stretch the abdominals in an athletic pattern.