Are you gripping your abs? How and why you should break the habit.
What is ab gripping? Essentially we are talking about “sucking in” our stomach, creating unnecessary tension in your abdominal muscles. You may not realize you are in the habit of doing it, until you are asked to relax or take a deep breath – which you might find difficult to do.
This (often subconscious) habit can develop for many reasons, but could be contributing to some unwanted symptoms. Read on to learn: why people sometimes become ab grippers, why you should stop, and how to break the habit with the help of Foundation Physiotherapy & Wellness!
Are you an ab gripper?
These are some of the reasons we see people with the habit of gripping their abs or sucking in their stomach. Do any of these sound like you?
- Athletes in artistic sports like dancers, figure skaters, or gymnasts, where appearance or aesthetic of the performance is a component of competition
- Anyone (regardless of gender identity) who feels pressure or strives to look a certain way, often influenced by “ideal” beauty standards perpetuated in the media.
- People who are experiencing a high level of stress and/or anxiety – this abdominal gripping often goes hand in hand with breath holding
- People who experience digestive issues, in particular, bloating – and are self-conscious about the appearance of their stomach
- Women after pregnancy, trying to reconnect with their core or wanting their belly to appear smaller
- Individuals with persistent or chronic back pain who have been advised to “activate their core” all the time, and instead develop this habit of gripping
- Certain types of tight clothes may also perpetuate this habit (sucking in to fit into pants / skirts with very little stretch or give)
Why you should stop gripping your abs.
Here are 5 reasons why you should try to break the habit of gripping your abs:
- Muscles need a work / rest cycle – your superficial abdominal muscles are not meant to be in a contracted state for long periods of time.
- Ab gripping makes diaphragmatic breathing basically impossible – forces you to take more shallow breaths (meaning you don’t get any of the MANY benefits of diaphragmatic breathing)
- Ab gripping increases intra-abdominal pressure – which can be problematic for your bladder, pelvic floor, prolapse, hernia, disc herniation.. to name a few.
- Ab gripping can coincide with pelvic floor gripping → which can lead to issues related to an overactive pelvic floor (including painful sex, and bladder urgency/frequency)
- Ab gripping can also increase / worsen symptoms related to digestive discomfort
How to stop gripping your abs (we know, breaking habits is hard!)
If you are an ab gripper (first, you are not alone!) try to actively think about letting go of tension in your abdomen. The first step is being aware of the habit.
Next, allow your belly to be as soft as possible – and then maintain this softness for 5 deep breaths. As you inhale, your belly should naturally expand, without any additional effort.
One of the easiest positions to try this in is on your hands and knees as you have the force of gravity to assist you. From this position, allow your belly button to slowly get closer to the ground with each breath. This is a great exercise to do throughout the day to give your abdominal muscles a break!
Once you get the hang of it, incorporate deep breathing and consciously practice letting go of your abdominal muscles in different positions – lying down, sitting, standing, or walking.
Need help with symptoms related to ab gripping? Have a question? Book a free complimentary pelvic health consult online.