I’m sharing 10 of my favorite core stretches.
Hello friends! How is the morning so far! I hope you have a wonderful day! We spend the morning at the beach and look forward to a fun hike this afternoon.
For today’s post, I’m sharing 10 of my favorite core stretches!
Core muscles are central to almost every movement we do. These muscles include the abdominal muscles, back muscles, and pelvic muscles. Stretching your core muscles can potentially prevent injury (the research is mixed, but it feels good!) and improve flexibility and mobility. Despite their importance, core muscle stretches are often overlooked. It is important to remember that in order to have full strength and function, you must be able to RELAX the muscle. not just contract it.
Today, I’m sharing a collection of core stretches that you can easily add to your routine to keep your core strong and flexible.
10 core muscle stretches
Cobra pose
Cobra Pose is an excellent stretch for the abdominal muscles and lower back.
How to do it:
Lie face down on the floor with your hands under your shoulders.
Slowly lift your upper body off the ground, extending your spine.
Keep your elbows slightly bent and your hips pressed into the floor.
Hold the pose for 20-30 seconds, then gently lower back to the starting position.
Benefits:
Stretches the abdominal muscles
Improves flexibility in the spine
Strengthens the lower back
Cat-Cow Stretch
The Cat-Cow Stretch is great for increasing flexibility in the spine and stretching the abdominal and back muscles.
How to do it:
Start on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.
Inhale as you drop your belly toward the floor, lifting your head and tail up (Cow Pose).
Exhale as you round your spine toward the ceiling, tucking your chin into your chest (cat pose).
Repeat this sequence 10 times.
Benefits:
It enhances the flexibility of the spine
Stretches the core muscles
Improves body posture
Side stretch
The Side Stretch targets the oblique muscles, which are essential for core strength and stability.
How to do it:
Stand with your feet hip-width apart or sit comfortably.
Raise your left arm above your head and lean to the right side, keeping your right hand on your hip.
Hold for 20-30 seconds, then switch sides.
Repeat 2-3 times on each side.
Benefits:
Stretches the oblique muscles
Improves flexibility and range of motion in the trunk
It enhances balance and stability
Seat forward
The Seated Forward Bend is an effective stretch for the lower back and hamstrings, also engaging the core muscles.
How to do it:
Sit on the floor with your legs stretched straight out in front of you.
Inhale and lengthen your spine.
Exhale as you reach forward toward your toes, keeping your back straight.
Hold for 20-30 seconds and then return to the starting position.
Benefits:
Stretches the lower back and hamstrings
Engages the core muscles
Improves flexibility
Recumbent Knee Coagulation
The Lying Knee Tuck stretches the lower back and engages the abdominal muscles.
How to do it:
Lie on your back with your knees bent and your feet on the floor.
Bring your knees to your chest, holding them with your hands.
Hold for 20-30 seconds and then release.
Repeat 2-3 times.
Benefits:
Stretches the lower back
Engages the abdominal muscles
Relieves back tension
Bridge pose
Bridge Pose strengthens the back muscles and stretches the abdominal muscles.
How to do it:
Lie on your back with your knees bent and your feet on the floor.
Press your feet into the floor as you lift your hips toward the ceiling.
Hold for 20-30 seconds, then lower your hips back to the starting position.
Repeat 2-3 times.
Benefits:
Strengthens the back muscles
Stretches the abdominal muscles
Improves body posture
Vertebral torsion
The Spinal Twist stretch targets the entire back and abdominal muscles.
How to do it:
Sit on the floor with your legs extended.
Bend your right knee and place your right foot on the outside of your left thigh.
Twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold for 20-30 seconds, then switch sides.
Repeat 2-3 times on each side.
Benefits:
Stretches the back and abdominal muscles
It improves the mobility of the spine
It enhances digestion
Child pose
Child’s Pose is a gentle stretch for the back and abdominal muscles.
How to do it:
Start on hands and knees.
Sit comfortably on your heels, stretching your arms forward and lowering your forehead to the floor.
Hold for 30 seconds to 1 minute.
Benefits:
Stretches the back and abdominal muscles
Promotes relaxation
Relieves tension in the spine
Pelvic tilt
Pelvic tilts are a simple exercise that engages the core muscles and stretches the lower back.
How to do it:
Lie on your back with your knees bent and your feet on the floor.
Tighten your abdominal muscles and press your lower back into the floor.
Hold for 5 seconds and then relax.
Repeat 10-15 times.
Benefits:
Engages the core muscles
Stretches the lower back
Improves pelvic stability
Permanent Lateral Bend
The Standing Side Bend is great for stretching the oblique muscles and improving lateral flexibility.
How to do it:
Stand with your feet hip-width apart.
Raise your left arm overhead and lean to the right, sliding your right arm under your leg.
Hold for 20-30 seconds, then switch sides.
Repeat 2-3 times on each side.
Benefits:
Stretches the oblique muscles
Improves lateral flexibility
Strengthens core stability
Stretching your core muscles can help you maintain overall flexibility, prevent injury, and improve performance. Remember, consistency is key and always listen to your body to avoid over-tensioning.
For more stretching routines, check out this bedtime stretching routine to unwind and relax at the end of the day.
ho ho
Gina
