Ab Stretches - Ask Doctor Jo
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- These ab stretches will help stretch and rebalance the abdominal muscles. Your abdominal muscles can become tight and sore for many reasons including working out too hard and bad posture. When they become tight and sore, they promote more bad posture. See Doctor Jo’s blog post about this at: www.askdoctorjo...
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):
• Swiss Ball Core & Back...
Exercise Ball Core and Back Strengthening Exercises (Moderate):
• Exercise Ball Core and...
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Ab Stretches:
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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. - กีฬา
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Correct.
I really like the fact that you give options.
Thanks.
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
Thanks! Good luck.
Damn that really helped guess my abs were really tight thank you
You're welcome. Glad they helped.
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
You're welcome. I hope they help.
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 :-)
You're welcome, and thanks.
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
@Cyneptu cuz so many people just do the same routine of working and then watching TV
@@cyneptu6785 cuz there going to get injured
@@cyneptu6785 by not stretching the risk of getting injured is increased
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 😅)
You're welcome! Glad it helped.
Thank you! I worked 3 days in a row doing abs and it was so sore I barely could move but this helped
You're welcome!
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
You're welcome.
Omg.. I just did a bunch of Russian twists after not attempting them in almost a year..... I had such severe soreness and my lower back was affected too. I tried these stretches and the relief was almost instant. Thank you😭
You're welcome.
Tried these along with you! Could really feel them. Thanks
You're welcome!
Thank you very much. I got great relief after a long day after seeing this video and streching. I'll be very thankful 😊.
You're welcome.
I have this question, does stretching helps in relieving muscle sorness/pain after excercise?
Not if you already have muscle soreness since it strains them
Yes do stationary stretches after every exercise 30 second holds are good for any really
Yes you should always stretch after exercise to prevent them from getting tight and sore and if they already are then you can stretch to help relieve than pain/ tightness
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
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
You're welcome.
i've been going to the gym for the last three days and my abs are killing me so bad, so this is helping me so so so much!
Thanks , this helped so much! My crew team did this CRAZY ab circuit last night and we barley had any time to stretch!!
You're welcome!
Shes literally the best in giving stretches
Thanks.
Thanks for making physio-channels great again!
+Brother Woodrow You're welcome, and thanks :-)
Hi, thank you so much. I was completely unaware that I had to warm up for abs.
You're welcome.
Your videos are very helpful. Thanks so much..
+Hughes Gaba You're welcome! Good luck.
Thank you soo much... Was in so much pain 😢after abs workout... Got relieved instantly... 🌝
You're welcome.
These stretches helped alot. Thanks ❤
You're welcome.
queen of helping me not be so sore
This really helped I started doing a really intense ab workout lately and my abs were so tight
My stomach stop hurting thank you so much you’re the best
You’re welcome, and thanks.
Doctor Jo. that's fab!!! Please carry on with your new videos and I'll see what other muscles I can injure!!!
Doctor Jo is a godsend! Thanks again for another video that's helped me tremendously
You're welcome!
I had surgery a year and a half ago and my abs feel frozen. These stretches were great. I am also doing your neck stretches. Thank you!
You're welcome!
I'll try this, my ab muscles are so stiff that it caused scoliosis. I hope this will help my speedy recovery
Lemme tell you. That last one was incredibly difficult 😂 but i did it
Yes! finally more than one way of stretching the abs.
If i have a question i just search it in youtube and you appear.
You do a great job :)
Thanks 😎
Hey,
Can you tell about the breathing pattern while performing these stretches? And also, is it normal to end up with a little soreness in the lower back area after performing these stretches? Thanks!
Just put on leg put dont go all the way down but just put your hand on you ankels and on both legs it helps relive lower back pain
These really helped! My back cracked with each one of them though, cant tell if thats good or bad.
Love working out with the Resistance Ball! And your dogs are adorable!
Thanks 🐾
Is those exercises helps take away aches? Not only for stretchs?
OMG!! very helpful my abs been so tight and I did this feels so much better Thank you so much!!
You're welcome!
I had an abdominoplasty with muscle tightening in the center and obliques...I feel uncomfortably tight 6 months later...will doing these eventually get me to a comfortable state with regard to these muscles..I can barely lift up on my elbows when laying on my stomach.
Am really late to this video but this helped me so much i recently got into ju jitsu and the first workout we need in my class destroyed my body this helped me so much many thanks
You're welcome.
I have a question. I've recently started working out, especially targetting my abs. I've never really worked on my abs before and I haven't stretched before these workouts. I'm not fantastically fit but not totally unfit either - well, my abs are pretty unfit.
The last two days I've noticed the skin on my tummy is super sensitive to the touch! Is this normal? I've never experienced anything like it before. My guess is muscle soreness (muscles I've never targeted before) but is not the familiar sensation of sore muscles like after doing squats and it's hard to sit down - is touching the skin of my tummy and it's so sensitive.
I hope I'm making any sense. Is hard to describe to be honest - only found one post about it on some website where the person described it as a sunburn. Has anyone experienced something like this?
Ps. I'm called Jo too :) Thank you for the video, will defo try it out once this settles down a bit.
Oh the sensation is so strange it was long time ago when i exsperienced something like that....
@@damjanavativec210 ahh i'm so happy you replied! i was thinking about it the other day haha it is indeed a strange sensation and haven't experienced it since (going easy on the tummy now lol)
@@josiieize2.051 Even when you are walking,sitting,goig on toilet...
I was walking alot so i didnt understand why im so tired after 2 minits of walking .
My chest did hurt feeling of gomiting out my internal organs
Thx so much it helped stretch my stomach area
You're welcome.
Thanks, I love these!! Gentle but effective.
You're welcome, and thanks!
Very helpful
Thanks for the vids! Very helpful.
Btw, your dogs have very nice teeth. What do you feed them and do you brush their teeth?
+3rdgroove Thanks for both :-) They get either Orijen or Taste of the Wild. I only brush them occasionally, but they get lots of "healthy" treats :-)
Thank You So Much Dr. Jo 🤩🤩🤩🤩
You're welcome.
When I went to the gym I did abs exercises, today my stomach is tense or appears to be, do you think I just need to do less abs exercises or maybe just implement stretches into the routine after? Because now i just find myself burping but thats tensing my muscles up too.
Help pls
Thank you so much for your videos, they are so helpful! Would these be safe for someone with osteoporosis?
These were AMAZING thank you so much!
You're welcome!
Thank you
You're welcome.
Thank You Doctor Blessed Weekend
You're welcome, and thanks.
i struggle to find stretches that i can do because i’m extremely hyper mobile and often overextend and end up hurting myself
Hi Dr Jo. I've been experiencing abdominal muscle cramps after abdominoplasty surgery (4 years post op). Can these stretches help?
Great help, thanks Doc!
You're welcome!
Thank you Doc!
You're welcome!
Thanks
You're welcome.
thank you
You're welcome.
This helped a lot.
thank you Dr Jo !!!! needed this !!!!
You're welcome!
Thanks for making this video 😊❤
You're welcome.
Whoo that was perfect for my abs after i did a workout
How do i stop abdominal pain on the abs legit i tried the stretches and it doesnt work im 12 yrs old trying to lose weight and i need help
This such an amazing channel ❤️❤️❤️🙏✨
Thank you!!
You're welcome!
my stomach live almost stretching and indigestion problem is this best for me?
These were great!
Thanks a lot
You're welcome.
Thanks very helpful videos 🙏🙏
You're welcome.
Doctor , I did situps in my school, because of that I felt that I have a pain in my stomach, can you plz tell me it will be fine?🥺
gotta remember to not skip out on doing these
Hello..... Ma'am. I've a sciatica nerve problem & I've a more tummy fat, so can I do these excercise or can u Plz do some video for tummy excercise who've have sciatica problem.... Plz ma'am.
When to do the strech prior to the exercise or after it??
Look up warm up stretching and cool down stretching
Heard that you shouldn't do static stretches before an exercise
Hi Dr Jo. I hope you are well? I have strained the abdominal muscles just above my left hip. Do you have a video specifically for that area? I am so sorry if I am just missing it!
Thanks for the helpful video! :)
You're welcome!
Thank you so much
You're welcome.
Can you do these stretches for abdominal adhesions?
The last stretch in this should it be stretching the top of my leg as much as it is for me 😂
ive been doing an ab workout and this really helped!!
Thank you so much mam 🙏💐
You're welcome.
Thanks Jo that helped a lot 👍👍
You're welcome.
Hey! Can I get rid of them ugly tummy rolls by doing these exercises regularlg?
You should search for an abs workout! They seem to be helping lots of people recently and it's what I'm trying right now.
I have abdominal cramp after core exercise. How to cure .
very helpful for me. thanks!
You're welcome!
Hey doctor i have been experiencing pain all over my bofy since 1 month...i am stretching ...can you say why it is happening
Thank you super helpful👌❤️
You're welcome.
Tysm! I was in so much pain coz i ran after so many dats tysm! All your tricks worked btw i tried with you not 30 sec 😁 eheh anyways tysm Guys you gotta try this outtttttt
You're welcome!
@@AskDoctorJo tysm!👣
Is there a progression to the last one.
For years I have acute muscle? pain or spasms when bending down in the chest. Example, most common when sitting and bending forward to tie my show laces. I have no medical issues and I am 72 . Is this arthritis and what can I do to strengthen this area.?
So helpful videos you made thnks mam
You're welcome.
thanks dr.jo
You're welcome.
So i have pain in my lower abs after gym exercises (abs cruches) and it last for days so is it normal to have this kind of pain and is this stretches help me to get ride of the pain thank you so much i really like your channel
You're welcome, and thanks. I think the stretches are worth trying, and hopefully they will help. Good luck.
is it okay for hiatal hernia too?
Hello doctor I have pain from 10 year but my all medical reports are normal everytime....what should I do 🥺🥺🥺🥺
Ty
You're welcome.
How to stretch bulging clasping upper abs
I subscribed. I'm having horrible pressure fullness feeling in my whole torso. Does this sound like muscle strain to you? The Dr I went to said it was only muscle strain but I feel like it might be something worse.
Do you remember doing something that would have caused a strain? Usually there is a specific activity or moment that you would immediately feel pain if it's a strain.
@@AskDoctorJo there was no immediate pain
It's probably worth going to get a second opinion if you don't remember doing anything specific that would cause a strain. Unfortunately, I really don't know what it could be since I can't evaluate you.
Help my stomach but i have sore back too
I get abs soreness after doing some abs workout today 6 day feeling better a bit ,on 2 and 3 days the worst feeling ever ughhh can't even cough, sneeze or laugh 😭😭its so hurt guys
hello madam. madam should we warm up before cobra stretch or start right away
You can do a quick 2-3 minute warm up before you start.
HELP How do I do those without hurting my back? The solution is usually tightening my abs, but I can't do that if I want to stretch them... so?
I subscribed already
It depends on what is going on with your back. Do you have an injury/specific diagnosis?