Dr. Devin Trachman Discusses the Importance of Ab Stretching with Peloton 

Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director of our West Edmond clinic, highlights the often-overlooked importance of core stretching as part of a comprehensive workout routine. She stresses that just as you stretch your hamstrings or other muscle groups, your abs deserve the same attention. “It’s important to stretch your abs with the same frequency and duration as other muscles,” says Dr. Trachman. However, she cautions against pushing too far, recommending that you avoid lumbar extension beyond what feels comfortable for your back. Listening to your body is key, and any pain should be a signal to adjust your approach.  

A typical ab stretch involves lumbar extension, such as leaning back. While this movement can be effective for stretching the core, Dr. Trachman encourages individuals to respect their body’s limits. Overstretching can lead to injury, which is why a gradual, controlled approach is essential. According to Dr. Trachman, the focus should be on moving through stretches in a way that is both safe and beneficial rather than forcing the body beyond its current capabilities.  

Trachman highlights a variety of core stretches that can be easily incorporated into daily routines, including the side bend, seated thoracic extension, bird dog, cobra, thread the needle, and bow pose. Each of these exercises is designed to stretch key areas of the core while promoting balance and flexibility. Trachman emphasizes that stretching should be approached mindfully, always staying within a pain-free range of motion. Continue reading for step-by-step guidance on each stretch.  

Side Bend  

Side bends can help stretch your obliques, according to Dr.Trachman.   

1. Begin standing with your arms at the sides   

2. Keep your spine in line front to back, bend slightly sideways, and slide a hand down the side of your leg.   

3. Hold, then return to the starting position and repeat to the opposite side.  

Seated Thoracic Extension  

“You can also perform this lying on a physioball,” says Trachman.  

1. Sit in a firm, low-back chair.   

2. Cross your hands and place them on top of the opposite shoulder.   

3. Lean back over the chair, allowing shoulders to extend as far as pain permits.  

4. Repeat up to 10 times, moving further into the motion each time.   

Bird Dog  

1. Begin on your hands and knees, with your hands below your shoulders and your knees below your hips.   

2. Maintain a neutral spine with abdominals drawn upward.   

3. Inhale to prepare, then exhale as you lift an opposite arm and leg up.   

4. Alternate limbs while maintaining a neutral spine.   

Cobra  

A popular yoga move.  

1. Begin by lying on your stomach, then use your arms to lift your torso off the ground.   

2. Hold this stretch.  

3. If this is too difficult, lower down to your forearms for a lighter stretch.  

Thread the Needle  

This stretch can help stretch the abs and the muscles around them, according to Trachman.   

1. Begin in an all-fours position, on your hands and knees.  

2. Reach one hand under and across your body, allowing your head and shoulders to follow.    

3. Next, reach your hand upwards towards the sky, making sure your head and trunk follow the rotation.  

Bow Pose  

Another yoga pose that’s helpful for ab stretching, Trachman says.   

1. Start laying on your stomach.   

2. Place a bend in your knees, keeping your knees hip distance apart.   

3. Reach back with your hands, grabbing the outside of your feet or ankles. Rest your chin on the mat.   

4. On an inhale, kick into your hands, lifting your upper body and thighs up off the floor. Come up to your hip points. “Keep your breath steady. Try not to hold your breath. Shoulders should be pressing down your back, keeping your chest open. Gaze is gently lifted,” says Trachman.  

5. Hold here and gently release down.  

Ultimately, Dr. Trachman believes that core stretching plays a vital role in preventing injury and enhancing overall performance. “Stretching your abs improves flexibility and helps you move better,” she explains. By incorporating these stretches into your routine with proper technique, you can protect your body, improve recovery, and get the most out of your workouts. Read the full article here: Should You Be Stretching Your Abs?  

Schedule an Appointment  

If you’re experiencing any pain, especially when trying these stretches, we recommend scheduling an appointment at one of our locations. Your health and safety are our top priorities, and we can address the root cause of the pain before it gets worse.