The Abdomen's Structure and Exercise
The abdomen is comprised of multiple muscle groups, each varying in function. The deeper each abdominal muscle is in proximity to the spine, the more effect it exerts over back and body posture.
The rectus abdominis, often refered to as the 8-pack (both "upper" and "lower" abs), is the most prominent component of the abdominals. It runs the length of the abdominal region, from the pubic bone to the lower chest. Contraction of this muscle flexes your torso.
Exercise/stretch: The rectus abdominis is the primary muscle involved in normal crunches.
The external obliques run diagonally down from your lower eight ribs and attach to the top half of your hip and your rectus abdominis. The internal obliques run diagonally as well, but in the opposite direction from the external obliques. These muscles cooperate in opposition to rotate the body trunk. The oblique muscles also work together to compress the abdomen. The obliques primarily serve as rotators that twist your body at the waist and help you to straighten from a bent-over stance.
Exercise/stretch: The external/internal obliques are the primary muscles involved when performing side planks, bicycle crunches and any rotational movement (as in golf or baseball).
The transverse abdominis, located internally within the abdomen and aligned from side to side, lies underneath the obliques and serves as structural support for the internal organs and as a respiratory aid, pulling the abdominal wall inward as opposed to working as a rotational component.
Abdominal Functions
As a whole, working together, these muscle groups provide structural-trunk support, aiding our movement and assisting our breathing process. In congruence with our back muscles they also provide postural support, important for maintaining proper stature.
These same muscles also act as a guard, protecting our inner organs. Aside from its musculature, the abdominal region is where most of the absorption and digestion of food occurs. It houses the stomach, intestines, liver, kidneys, pancreas and other important internal organs involved in maintaining healthy digestion and healthy body function.
The Importance of Abdominal Exercise and Stretching
While it is important to engage your abdominals during any physical activity, to maintain stature and reduce exercise-related injuries, specific training and stretching techniques will help the development of the body's core integrity and strength.
When properly exercised, the abdominal muscles contribute to improved posture, balance and flexibility. Because of the multifunctional nature of the abdomen, performing exercises and stretches properly can also help to reduce the severity of back pain.
Abdominal Stretching
According to Tina Bernstein, M.S., biomedical engineer from the University of Southern California, "Any movement that hyperextends the back also stretches the abdomen. So roman chair work for the lumbar region and side bends for the obliques will stretch the rectus abdominus."
An excellent oblique stretch can be done by lying on a mat with your back on the floor, knees bent and feet flat on the floor. Once in this position, extend your arms towards your feet with your hands clasped together to one side of your body. If you are stretching the right side of your obliques, your right arm is reaching straight out near the ground and your left arm is coming across your body to join your right arm.
To stretch your rectus abdominis using a stability ball, begin with the stability ball centered beneath your back lumbar region, with your feet flat on the floor. While relaxing your muscles, allow your upper body to gently roll backwards over the ball.
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