STEP 1: How to Locate the Lateral Abdominals Trigger Point #One
The Lateral Abdominals comprise of three muscles: the External Oblique, the Internal Oblique, and the Transversus Abdominus. Together, these muscles cover the front and sides of the abdominal area from rib cage to the hip bone. They help in scrunching forward or sideways, and even aid in the rotation of the torso.
STEP 2: How to Self-Release the Lateral Abdominals Trigger Point # One
Warning: There are a lot of organs present in the abdominal cavity which, when pushed, can cause pain over the abdomen. If you are unsure whether your pain is purely muscular, please go to a doctor or a qualified professional for a consultation instead of opting for self-release.There are many ways to massage the Lateral Abdominals. For the first method, lie down on your back and gently palpate for painful spots over your abdomen. Once you’ve localized the pain, apply gentle pressure on the spot with your fingers, using your other hand for support. Please make sure you do not apply too much pressure unless you are well versed in anatomy and bodywork.The other method of massaging this area begins with laying down on your abdomen, placing a ball over the painful area, and holding. For more pressure, raise your chest off the mat, keeping your elbows under your shoulders for added support.Keep in mind that the Lateral Abdominals move around to your back as well. To massage that specific area, in case you have a trigger point there, we’ll use two balls. Lie down on your back with your knees raised and place the balls bilaterally over the back under your trigger point. Hold for 30 seconds. In the case that you have a trigger point on one side along the flank, place the ball over the TrP and just roll over on top of it. Hold this position for about 30 seconds and release.
STEP 3: How to Stretch the Lateral AbdominalsTrigger Point # One
To stretch the Lateral Abdominals, stand about a foot’s length away from a wall. Lift the hand nearest to the wall and place it there with the palm flat. Take the other hand and place it on the wall at the level of your chest as is comfortable for you. If you have shoulder problems, you may not be able to stretch the hand up completely. Push it forward slightly if you want to increase the stretch.Once you’re in position, lean in against the wall with your hip. At this point, if you are still not feeling an adequate stretch, move further away from the wall and then lean in. This will increase the stretch. Hold for about 30 seconds, push out, and relax. Remember to do both sides.For the second stretch, lie down on your back with your knees bent, and then drop both your knees to one side. This stretches the Lateral Abdominals. It is important to keep both shoulders relaxed and touching the ground, keeping the head straight for an effective stretch. If you want a bigger stretch, place your hands beneath your head while stretching. Some people also prefer to straighten out the top leg to increase the stretch. Hold for 30 seconds and roll back. Remember to do the other side as well. You can do either of the stretches taught here. The first stretch is a little stronger so if you have a lot of pain, feel free to stick with the second one.