Dani Marks Presents the Back Arching Stomach Stretch
Start by sitting on a Swiss ball (like the one shown in the illustration)
As you start to lean back, slowly roll the ball forward
Your back and shoulders should be resting on the ball
Relax your arms and allow them to hang on each side
Note: For those who spend most of their day sitting, such as office workers or drivers, the muscles of the front of the body can become inflexible and extremely tight. When performing this stretch for the first time, use caution and rest between each repetition.
Primary Muscles:
External and internalintercostals.
External and internal obliques.
Transversus abdominis.
Rectus abdominis.
Secondary Muscles:
Pectoralis major and minor.
The pectoralis major, commonly referred to as the pecs, is the largest of the chest muscles. The pectoralis major has two starting points. The first is from the collar bone, known as the clavicular head. The second is from the center of the rib cage called the sternocostal head. The clavicular head moves in a downward fashion, as the sternocostal moves across and up. The two muscle heads meet to form a large muscle that ends at the top part of the Humerus, the bone of the upper arm.
The pectoralis major muscle has different ways in which it affects movements. The muscle helps with raising of the arm, inward rotation of the arm and bringing the arm back to its natural position. When heavy breathing is involved then the pectoralis major will help as well with lifting of the ribcage.
The pectoralis major is used in a variety of movements and exercises. Sports such as tennis, golf, bodybuilding, gymnastics, martial arts such as judo and wrestling all use the pectoralis major heavily. Due to the muscle being heavily used in a variety of sports and exercises it is easily injured. The most common injuries happen from overuse of the muscle which could lead to inflammation and tears.
Injuring the pectoralis major does not mean that the pain will necessarily be felt in the chest. Pain rising from the shoulder while trying to lift the arm or push an object away from the body could also mean that the pectoralis major is the issue.
Strengthening the pectoralis major can be done in many ways. Bench press and push ups are classic exercises to help strengthen this muscle, in addition to exercises such as dips or lying overhead pulls.
The pectoralis minor muscle is located within the upper chest area. It starts at the top of the rib cage, from the 3rd to 5th ribs, and moves its way upward attaching itself to the front of the shoulder blade, a point known as the coracoid process of scapula. The pectoralis minor helps with everyday movements such as getting up from a chair (using the arms to push away from the chair) and in other ways. The pectoralis minor helps move the shoulder blade forward, which in turn helps to extend the arm forward. When the shoulder blade is pushed downward then the pectoralis minor helps to stabilize the shoulder blade making sure that the shoulder blade doesn't fall too low. With the pectoralis minor attached to the rib cage it assists with raising the top part of the rib cage at its connecting point.
There are a few ways that one can injure the pectoralis minor muscle, though the most common injury to the pectoralis minor muscle is from incorrect posture. Not keeping a straight back, especially while sitting draws the shoulder blade and puts the pectoralis minor muscle to overuse. As a result pain would be felt along the neck and upper back.
Strengthening the pectoralis minor could be done in different ways. Exercises such as the serratus punch, push ups and bench press all help to strengthen the muscle.
Basketball. Netball. Cricket. Baseball. Softball.Boxing. Golf. Hiking. Backpacking.Mountaineering. Orienteering. Ice hockey. Fieldhockey. Ice-skating. Roller-skating. Inline skating.Martial arts. Rowing. Canoeing. Kayaking.Running. Track. Cross-country. American football.
Abdominal muscle strain.
Chest strain.
Pectoral muscle insertion inflammation.