Before you begin the abdominal stretch, warm up your back and shoulders by performing a short set of back twists and shoulder rolls on each side. Warming up can help to prevent muscle strains and cramping during your abdominal stretches.c

To perform the abdominal stretch using a Swiss ball, start by positioning the ball on an even floor, and laying across the ball on your back. Ensuring that the lower back is fully supported and your feet are firmly planted on the floor, place your hands behind your head with the elbows facing outward. Hold this position for 20 seconds. Repeat the stretch until the series is completed.c

To perform the abdominal stretch without the use of a Swiss ball or any other equipment, lay flat on the floor on your stomach. Place your hands flat on the floor, in line with your shoulders. Slowly lift your upper body up and away from the floor, straightening your arms in the process. Ensure that the hips remain flat against the floor and that you are not twisting the body. Hold this position for 20 seconds. Slowly bring the upper body back toward the floor and to the resting position. Repeat the stretch until the series has been completed.c