When you think about stretching, your mind probably wanders to downward-facing dog or anything that makes you elongate your limbs so you feel like a ballerina. You probably don’t, on the other hand, think about stretching your middle section. Surely, exercises for your tummy and lower back are meant to revolve around toning, right? The truth is, while a lot of fitness advice for your mid-section is focused on toning your tummy area, if you don’t stretch it first you could be putting your overall wellbeing at risk. The Centre for Young Women’s Health (CYWH) points out, ‘Stretching is a way to get your body ready for exercise and is also a way to improve flexibility at the end of your workout. Your muscles feel relaxed after you stretch properly and this will also help prevent muscle related injuries.’ In fact, the CYWH has even gone so far as to outline some important middle body stretches, so make sure you incorporate these into your pre-workout stretching routine.
1. Abdominal Stretch: This stretch uses your Rectus Abdominus (Abdominals or Abs) and Erector Spinae (Lower Back), and you may need a mat or towel to lie on. The CYWH instruct, ‘Lie with your back and head flat against the floor. Bend your knees and place both feet on the floor. Extend both arms to the left side of your body, keeping arms in line with your shoulders. Drop both knees to the right side of your body, by gently lowering your bent knees to the ground. This forms a letter “Z” with your body. Feel the stretch in your left abdominals. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for 30 seconds.’ Repeat on the opposite side to stretch your right abdominal and remember to continue to breathe and keep your back straight, rather than arched. Likewise, make sure that your head is resting on the floor, instead of in a lifted or arched position.
2. Waist Reach Stretch: You don’t need any equipment for this exercise, which works your Internal and External Obliques (Waist). ‘Stand up straight,’ the CYWH directs. ‘Place feet hip distance apart. Make sure toes are pointing forward. Bend knees slightly. Keep shoulders even as you complete this stretch. Place both hand on upper thighs, positioning arms with bent elbows. Extend and reach the left arm upwards, directly over the shoulder. Feel the stretch in your left waist and side. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for 30 seconds.’ Repeat on the other side, making sure that on both occasions you reach straight up, directly over your shoulder. Leaning or bending to the side may injure your back. Again, you should keep your back straight (not arched) and continue to breathe.
3. Back Stretch: This exercise stretches your Erector Spinae muscles (Back). The CYWH details, ‘Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Place hand on thighs. Gently arch back, rolling shoulders and leaning forward slightly. Slowly curl your back, forming a letter “C” with your spine, by rolling shoulders forward. Squeeze your abdominals in. Feel the stretch in your back. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold each stretch for 30 seconds.’ Remember to slightly bend your knees and continue to breathe.
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