Stomach muscle strains are a common injury that can occur when the muscles in the abdominal area are overstretched or torn. These injuries can be painful and limit your ability to perform daily activities. Here are three ways to prevent stomach muscle strains:
1. Warm-up and Stretching
One of the most important ways to prevent stomach muscle strains is to warm-up properly before any physical activity. Warming up helps to increase blood flow to the muscles, making them more flexible and less prone to injury. After warming up, it's important to stretch the abdominal muscles to increase their flexibility and range of motion. Hold each stretch for at least 30 seconds and repeat each stretch two to three times.
2. Strengthening Exercises
Strengthening exercises can also help to prevent stomach muscle strains. Stronger muscles are less likely to become strained or torn. Some effective exercises to strengthen the abdominal muscles include planks, crunches, and leg raises. It's important to gradually increase the intensity of these exercises over time to avoid overexertion.
3. Proper Lifting Techniques
Incorrect lifting techniques can also lead to stomach muscle strains. To avoid injury, always lift heavy objects with your legs, not your back or stomach. Keep your core tight and avoid twisting your body while lifting. If an object is too heavy to lift on your own, ask for help or use lifting equipment.
Preventing stomach muscle strains involves a combination of proper warm-up and stretching, strengthening exercises, and proper lifting techniques. By following these tips, you can reduce your risk of experiencing a painful and limiting abdominal muscle strain.
Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.