Rectus Abdominus - Your Six-Pack Muscles in Action
What are the rectus abdominus muscles?
This weird sounding group of muscles are actually our ‘six-pack muscles. The connect our ribs to our pelvis and help us to
Bend forward at our lower spine (flexion of the lumbar spine),
Tilt our pelvis back (posterior tilt),
Helping us to stabilise us when we twist, and
Assist with breathing.[i]
What causes weak or tight rectus abdominus muscles?
Overuse is a big cause of tight rectus abdominus muscles including:
Lots of coughing,
New or intensive exercise programs, and
Constipation.[ii]
Posture also plays a role. Tight and short rectus abdominus muscles can occur when we spend a lot of time bent forward such as:
Sitting in a bent over position or
Standing with a slouched back.[iii]
Trauma also plays a role including:
Being hit in the ab region, and
Recent abdominal surgery.[iv]
Lastly, stress and emotional tension can also be a factor.[v]
What happens when we have tight or weak rectus abdominus muscles?
Aside from pain and lack of mobility of the lower spine, weak rectus abdominus muscles can also contribute to lower back pain and lower-cross syndrome.
When we have tight hip flexors and weak abdominus muscles (both which can occur with poor sitting posture), it can cause our pelvis to tilt backward placing pressure and pain in the lower back
So, I have tight or weak rectus abdominus muscles …what can I do about it?
If you have pain seek immediate medical advice as there are many organs below the abdominal area which are vital.
Mobility
Pelvis Tilt
Lie on your back with your knees bent.
Relax the upper body.
Use your core and press the small of your back into the floor.
Hold for a few seconds and then relax.
https://www.healthline.com/health/quadratus-lumborum-stretch#pelvic-tilt
Cat-Cow pose
Start on all fours (tabletop position). Hips over knees. Shoulders of elbows.
Inhale. Starting from the pelvis. Tilt the tailbone up. Let you stomach sink. Pull your chest forward. Lift your head.
Exhale. Tilt tailbone down. Draw your belly button to your spine. Round the spine. Chin to chest.
Repeat as you breathe.
Self-Myofascial Release / Self-Massage
Due to the organs below, we are reticent to recommend or instruct self-massage of the abdominal area .
Yoga
Plank (strengthen)
Lie on your front.
Push up on to your knees and forearms with your forearms parallel and palms down. Your elbows should be below your shoulders.
If you like you can push up to your feet and/or your hands.
Hold this position with engaging your core muscles.
Cobra (lengthen)
Lie on your front.
Place your hands near your armpits
Pull your shoulders back and down toward your feet.
Lift your head and shoulders off the mat.
Only go as far as your lower back allows.
You can lift your hands off to ensure you aren’t putting too much pressure on your lower back.
Conclusion
The rectus abdominus muscles are our ‘six-pack muscles’ and help us to bend forward at our lower spine and tilt our pelvis back. Overuse and poor posture can make them tight and/or weak which can lead to lower back pain. These mobility exercises and yoga poses may help strengthen and lengthen our rectus abdominus muscles.
[i] https://www.physio-pedia.com/Abdominal_Muscles
[ii] https://www.triggerpointtherapist.com/blog/rectus-abdominis-pain/rectus-abdominis-trigger-points/
[iii] https://www.muscle-joint-pain.com/trigger-points/trigger-point-self-treatment/rectus-abdominis/
[iv] https://www.triggerpointtherapist.com/blog/rectus-abdominis-pain/rectus-abdominis-trigger-points/
[v] https://www.triggerpointtherapist.com/blog/rectus-abdominis-pain/rectus-abdominis-trigger-points/
Photo by fizkes/iStock / Getty Images
What causes tight sartorius muscles?
Like the rest of the hip flexors, lots of sitting can be a major causes of tight sartorius muscles.
As we SIT, our body adapts to that position as the norm. This is the position with our hips in flexion (our knees elevated in front of us).[iv]
Sitting withy our legs part such as while driving with our knees on either side of the steering wheel or sitting cross-legged is particularly bad for the sartorius.[v]
Do I have tight sartorius muscles?
The best way is to do a functional screening and muscle length test with a physiotherapist or personal trainer who is trained to undertake such as assessment.
However, you can do this test at home to get a good indication.
Lie on a flat surface (a massage table works well).
Bring one leg toward your chest
Extend the other with the but on the edge and the leg hanging over the edge.
If you the leg hanging out is rotated outward but not away from the centreline (external rotation without hip abduction), then you might have tight sartorius muscles.
So, I have tight sartorius muscles flexors…what can I do about it?
Mobility
Seated Internal Rotation / Shin Box
Sit down on the floor with your knees bent and your feet on the floor in front of you.
Your thighs should be at a 45 degree angle from the floor and your knees bent at around 90 degrees.
While sitting upright (or leaning back on your hands if you need), roll your legs so both knees move toward the floor (in the same direction).
Roll them both to the other side.
Repeat for about 5-10 times.
NOTE: the video goes into some extra exercises.
Self-Myofascial Release (SMFR) / Self-massage
Sartorius Roll
Place your foam roller across your mat.
Lie on it with your stomach down and the roller at the top of your hip.
Roll up and down from your hip to the inside of your knee.
If you find any trigger points, hold for about 30-45 seconds.
https://youtu.be/1SV4liTchMw
Yoga
Tree Pose (for strengthening)
Stand with your feet together.
Place lift your left leg and place your pointed left toes next to your right foot.
If you feel balanced, rotate the knee outward as far as you can while keeping your hips facing forward.
If you feel balanced, you can lift your left foot so the sole of the left foot is on the inner right calf.
If you feel balanced, you can left this further so the sole of the left foot is on the inner right thing (do NOT place it on the knee area).
Seated Twist (for stretching)
Sit on the ground with your legs in front of you.
Place your left arm behind you and your left leg over the right with your left foot near your right knee.
Place your right arm over the left knee with your palm facing out.
Twist to your left using your right arm to pull your left knee inward.
Hold for about 30 seconds.
Repeat on the other side.
https://www.yogajournal.com.au/2016/03/29/marichis-pose/
Conclusion
Your sartorius is your longest muscle and helps us lift our knees, rotate our leg outward and bend our knees. When we spend a lot of time sitting, this muscle can get very tight which affects ours hips and knees. Here are some mobility exercises, self-massage techniques and yoga poses that can help.
You can also get your FREE 2 week Recharge trial and we’ll go through these techniques with you.
The EVERYDAY can lead tight or weak sartorius muscles
Come to Recharge and Move BEYOND the EVERYDAY.
[i] https://www.verywellfit.com/your-complete-guide-to-the-sartorius-uscle-4163822
[ii] https://www.verywellfit.com/your-complete-guide-to-the-sartorius-uscle-4163822
[iii] https://www.verywellfit.com/your-complete-guide-to-the-sartorius-uscle-4163822
[iv] https://www.healthline.com/health/tight-hips#causes
[v] https://www.kinetic-reveolution.com/sartorius-stretch-for-runners