Toe taps on ball: Exhale as you tap the heel down towards the mat - gently draw your navel down towards your spine (imagine a belt tightening around your waist). Inhale to return the leg then alternate sides. Try to stay as still as you can on top of the ball and to challenge your balance/stability further; hold both arms above your chest, rather than on the floor.
Rectus Abdominis Strain The rectus abdominis muscle is the large muscle located in the center of your abdomen, commonly known as the six-pack. It extends from the front of the pubic bone all the way to the ribs. Injuries to this muscle can occur in varying degrees. Minor strains result in the muscle being stretched, while a major strain results in complete tears or ruptures, and it might also trigger bleeding and an abdominal hernia. Even though it is entirely possible to strain other muscles inside of the abdomen, most of the strains will involve the rectus abdominis. If you engage in any athletic activities or physical labor, you are at an increased risk of straining the abdomen. Lifting heavy objects and twisting suddenly can cause a laborrelated strain. Weightlifting, pole-vaulting, playing hockey, skating, swimming and doing sit-ups can also cause strains to this muscle. For those who are out of shape or overweight, you can develop this strain if you do any physical activities without preparing properly. In certain instances, energetic sneezing or prolonged sneezing and coughing can also trigger one of these strains. Rectus Abdominis Strain Anatomy The rectus abdominis is one of the four main components that make up the abdominal musculature. The other muscles are the transversus abdominis, which lies deep within the abdomen and the external and internal obliques, which sit in pairs along either side of the rectus abdominis. The main purpose of the rectus abdominis is allowing you to move the part of your body between the ribcage and the pelvis. When you look at the muscle externally, it forms the classic six-pack when the abdomen is well-toned.
How to Treat a Rectus Abdominis Strain:
Tips: Whenever lifting anything heavy, make sure to practice proper lifting techniques to avoid causing injury to the midsection. For those who are overweight and out of shape, try to lose a few pounds and ease into physical activity so as to avoid injuring yourself. If you are doing any athletic activity, take the time to warm-up before rushing into a routine. Anytime you are participating in an athletic event, pay attention to your body. If you start to feel pain, you need to stop and give the body a chance to recover to prevent strains. Avoid sit-ups or abdominal strengthening exercises until advised by your doctor or therapist.