Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
The muscles around the stomach extend from the bottom of the rib cage
down to the front of the pelvic bone. The primary action of the stomach
muscles is to both flex and rotate the lumbar spine.
Sports that benefit from these stomach stretches include: Basketball and
Netball; batting sports like Cricket, Baseball and Softball; Boxing; contact
sports like Football, Gridiron and Rugby; Golf; Hiking, Backpacking,
Mountaineering and Orienteering; Ice Hockey and Field Hockey; Ice
Skating, Roller Skating and Inline Skating; Martial Arts; Rowing, Canoeing
and Kayaking; Running, Track and Cross Country; running sports like
Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing;
Surfing; Walking and Race Walking; and Wrestling.
The major muscles being stretched.
Obliques external and internal
Transversus abdominis
Rectus abdominis
C01 – On Elbows Stomach Stretch: Lie face down and bring your hands close to
your shoulders. Keep your hips on the ground, look forward and rise up onto
your elbows.
C02 – Rising Stomach Stretch: Lie face down and bring your hands close to your
shoulders. Keep your hips on the ground, look forward and rise up by
straightening your arms.
C03 – Rotating Stomach Stretch: Lie face down and bring your hands close to your
shoulders. Keep your hips on the ground, look forward and rise up by
straightening your arms. Then slowly bend one arm and rotate that shoulder
towards the ground.
C04 – Standing Lean-back Stomach Stretch: Stand upright with your feet shoulder
width apart and place your hands on your buttocks for support. Look
upwards and slowly lean backwards at the waist.
C05 – Standing Lean-back Side Stomach Stretch: Stand upright with your feet
shoulder width apart and place one hand of your buttocks. Look up and
slowly lean backwards at the waist, then reach over with your opposite hand
and rotate at the waist.
C06 – Back Arching Stomach Stretch: Sit on a Swiss ball and slowly roll the ball
forward while leaning back. Allow your back and shoulders to rest on the
ball and your arms to hang to each side.