An abdominal hernia is when an internal organ, often the intestines or bladder, sketch by the muscle wall that usually maintains it. Most are inguinal hernias (occurring in the lower area of the abdominal groin near the inguinal channel) or femoral hernias (occurring near the femoral channel, also in the groin area). However, there are also umbilical hernias, which occur near the navel, and hiatal hernias, in the upper abdomen.
Abdominal exercise or heavy exercise is a cause of abdominal hernias. If you already have an abdominal hernia, you should be extra carefully when exercising. After hernia surgery, there are exercises that you can do to help in healing and increase the strength of the nucleus to prevent a hernia from being recurrent.
Best Hiit Exercises For Fat Loss - Best Exercises for Abdominal Hernia
Before making any exercise for abdominal hernia, consult your doctor. Many of these exercises are best realized by recovering from hernia surgery toward a physiotherapist or physician.
Sit to stay
- Step 1: Sit and come to the edge of the chair.
- Step 2: Activate the nucleus muscles.
- Step 3: Lean your torso on your legs, shifting the weight on your feet.
- Step 4: Extend your legs, standing fully.
knee extensions sitting
- Step 1: Sit in a chair with your back. Sit up with your back against the chair.
- Step 2: Lift one leg, straightening it.
- Step 3: Lower this leg slowly and repeat on the other side.
- Step 1: your back.
- Step 2: Breathe deep.
- Step 3: When you expire, tighten the pubocycial muscles (the ones you would use to hold in the urine).
forward lunges
- Step 1: Stay with one foot a little in front of the other.
- Step 2: Take a step forward with the back leg.
- Step 3: Allow the front knee to bend, lowering it toward the ground.
- Step 4: Do not put your rear knee fully on the ground.
- Step 5: Get up again and repeat on the other foot.
Pull button
- Step 1: Lie your back.
- Step 2: Bend your knees, keeping your feet on the floor or in bed.
- Step 3: Breathe.
- Step 4: As you exhale, bring your navel towards your spine, activating your abdominal muscle s.
- Step 5: Hold for a few seconds.
- Step 6: Relax and return to normal breathing.
Core Twists
- Step 1: Lie back.
- Step 2: Bend your knees, keeping your feet on the bed or on the floor.
- Step 3: Lower the two knees to one side.
- Step 4: Returns the knees to the center.
- Step 5: Repeat on the other side.
Pelvic tils
- Step 1: Lie back.
- Step 2: Bend your knees, with the remaining feet on the bed or on the floor.
- Step 3: Place your hands under the bottom of your back.
- Step 4: Tilt your pelvis forward, straightening the spine and activating your abdominal muscles.
- Step 5: Hold for a few seconds.
- Step 6: Return to the start and repeat position.
Although these exercises can help prevent another abdominal hernia after surgery, it is also important to facilitate and hear your body. It may take 12 weeks after surgery to return to your normal activity levels. Begin by making fewer repetitions and lighter exercises, and as you heal, make more repetitions and more strenuous movements.
Your pain levels should not rise long when doing these exercises. You should stop doing an exercise if your pain rises more than two points on the 10-point pain scale.
