This stretch targets the middle and deep muscles of your abdominals. Lie on your back flat on the floor, with your arms extended straight over your head and the back of your hands resting on the floor. Hold this position for 10 seconds. The cobra is a yoga pose that is very effective in stretching the abdominal wall. After abdominal surgery, however, scarring known as adhesions can form in your abdominal cavity, causing pain in the pelvis or abdomen. With your opposite hand, hold on to the outside of your knee and gently pull it toward the floor. Sound impossible? Lie on your back flat on the floor, with your arms extended straight over your head and the back of your hands resting on the floor. Next, attempt to lift your chest away from your waist by reaching up with your arms. Because collagen does not contract with the muscle, its presence can hinder your muscle's ability to contract. Lie flat on your back with your knees bent and your feet together and flat on the floor. Abdominal adhesions most commonly form following abdominal surgery but can also be caused by inflammation related to appendicitis or infection in your organs. Stand up slowly as you may have become lightheaded while lying down. Begin by lying on your stomach, with your hands at your shoulders, palms facing … Breathe deeply as you hold the pose for 15 to 30 seconds. After abdominal surgery, however, scarring known as adhesions can form in your abdominal cavity, causing pain in the pelvis or abdomen. Tuck your left leg in with your heel touching your buttocks. Your head should look forward. Hold this position for three to five seconds, then release the stretch and lower your head to your starting position. Maintain your arms at shoulder level as you twist to your right, putting the left hand forward and right arm backward. Repeat three to four times. Avoid letting your shoulders rise toward your earlobes. Well, most of yoga is weird but it’s never impossible – though we often have to find modifications for ourselves while we build up to the strong stuff. Jupiterimages/Brand X Pictures/Getty Images. Twisting stretches can stretch your adhesions from a different angle. Lean backward, and place your hands on the ground, walking them back until your entire torso is on the ground. To perform, place your legs on a wall and scoot your buttocks toward the wall to deepen the stretch. The cobra is a yoga pose that is very effective in stretching the abdominal wall. Joe King began writing fitness and nutrition articles in 2001 for the "Journal of Hyperplasia Research" and Champion Nutrition. Begin by lying on the floor with your hands palms-down on either side of your shoulders. For more advanced exercisers, the supta virasana, or reclining hero pose, stretches the lower pelvic region. The cobra is a yoga pose that is very effective in stretching the abdominal wall. This stretch targets the external obliques, which are the muscles on either side of your abdominals that insert on the outer ridge of your pelvis. Push your hands against the floor to lift your upper body. Release the stretch to lower the back, creating a reversed U shape with your back. Obtain permission from your physician before beginning a stretching program to ensure you can stretch safely. Push your hands against the floor to lift your upper body. This author has been verfied for credibility and expertise. Your abdominal organs are separated by protective coatings that keep your organs in place and support moving and twisting in your body. Slowly release the pose to move your torso toward the ground. This twist is a variation on the half lord of the fishes yoga pose, and is particularly beneficial in stretching abdominal adhesions. Raise your chin up, and arch your back until you feel a stretch through your abdominals. This author has been verfied for credibility and expertise. For more advanced exercisers, the supta virasana, or reclining hero pose, stretches the lower pelvic region. Next, fully extend your arms, lifting your head, shoulders and chest off the floor. You can perform this stretch while seated or standing. The material appearing on LIVESTRONG.COM is for educational use only. Stretching is one way to help break up scar tissue and realign it so that the collagen fibers and the muscle fibers are lined up in the same direction. An adhesion is another name for scar tissue. She is a former managing editor for custom health publications, including physician journals. Remain in this position for one to five minutes. Use the exercise in conjunction with pelvic floor exercises and abdominal massage, to prevent further complications and reduce symptoms. Use of this web site constitutes acceptance of the LIVESTRONG.COM Cobra Pose. Repeat three times for each side. The cat/cow exercise gently massages your abdominal walls to facilitate abdominal stretching. Take deep breaths as you feel the stretch in your abdomen. Breathe in and lift the head as you exhale, leading with the chin. PhotoObjects.net/PhotoObjects.net/Getty Images. (See the blog or the Recover programfor much more on asana and d… At the same time, drop both of your knees to the right side of your body toward the floor. Take a few deep breaths as you feel the stretch in front of your abdomen and lower back. Tuck the chin as close to your chest as possible. Leaf Group Ltd. Use your arms to push your torso up, and then unfold your legs. used as a substitute for professional medical advice, If you experience abdominal adhesions, you can use physical therapy exercises to relieve symptoms and soften scar tissue. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee. When muscle tissue is damaged, scar tissue will form during the body's natural repair process. There are asanas that will not just stretch and strengthen your abdomen, but will also give you very necessary internal organ massages, which have the added benefit of breaking up adhesions. By: Joe King, M.S.

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