STEP 1: How to Locate the Rectus Abdominus Trigger Point #Two
The Rectus Abdominis muscle, also known as the “abdominals” or “abs”, is a paired muscle running vertically on either side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the Linea Alba. This muscle extends from the pubis below, to the tip of the sternum and the cartilages of the fifth to seventh ribs above it. The Rectus Abdominis is an important postural muscle and is responsible for flexing the Lumbar Spine, as when doing a so-called “crunch” sit-up. The Rectus Abdominis also assists with breathing, and plays an important role in respiration when forcefully exhaling, as seen after exercise. It also helps in keeping the internal organs intact, and creates intra-abdominal pressure during exercise or when lifting heavy weights, as well as during forceful defecation or childbirth. It has three main trigger points. The second trigger point is present just around the region of the navel. Feel for sensitive spots in this region. Remember the location of your point as we move to the self-release video.
STEP 2: How to Self-Release the Rectus Abdominus Trigger Point # Two
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.
That said, there are many ways to massage the Rectus Abdominis. Locate the trigger point that concerns you, near the navel. Lie down on your back and gently palpate for painful spots over your abdomen. Once you’ve localized one, apply gentle pressure on the spot, using your fingers. Ensure you do not put too much pressure if you are not well-versed in anatomy and bodywork.Another method involves laying down on your abdomen and placing a ball under the painful area, holding there. You can raise your shoulders to increase pressure, or use a larger ball. You may also raise the height of the ball by adding a book under it. Lie down over the ball in this position and hold for 30 seconds, then release.
STEP 3: How to Stretch the Rectus AbdominusTrigger Point # Two
To stretch the Rectus Abdominis, lie face down on the ground, keeping your palms flat on the ground. Slowly raise your torso using your hands. Stretch your torso as much as you can, making sure the chin faces up. Hold for 30 seconds and release.