Two types of exercises can be beneficial for abdominal hernia sufferers: cardio and gentle ab exercises. Excess body fat means more fatty tissue in the abdomen and that creates more work for the abdominal muscles to keep soft tissue from protruding from the abdomen, which is what a hernia is. Strengthening the abdominal muscles makes it easier for them to hold the soft tissue and intestines in their correct places.
Cardio for Fat Loss
Cycling on a stationary cycling and swimming are two recommended forms of cardio for hernia sufferers. Cycling on a stationary bike, particularly a recumbent bike, might not burn as many calories per minute as more challenging exercises such as jogging or cycling outdoors, but the ab muscles can relax because you do not have to use them for balance. Relaxed abs means less pressure in the abdomen and less chance of pushing a hernia out further. Swimming, on the other hand, has zero impact and the pressure from the buoyancy of the water may control the hernia. Work up to 30 minutes every other day at a moderate pace that does not force you to grunt or close off your throat, which are two indications that you are increasing intra-abdominal pressure.
Crunch
The crunch exercise targets the rectus abdominis, which is the largest and most important abdominal muscle to strengthen when you have an abdominal hernia. However, even after a hernia repair surgery your abdominal muscles are still weak so you need to start slow and work up to more difficult exercises. The crunch is a beginner exercise, but you should start with a small range of motion to not over-strain your abs. To perform a crunch, lie face up on the floor with your arms next to you on the floor. Bend your knees and slide your feet so that your heels are near your fingers but in front of your buttocks. Next, tilt your chin toward your chest and exhale completely. Work up to lifting your shoulder blades off the floor and eventually raising your upper body to a 45 degree angle. Lie back down slowly and inhale. You can place your fingertips on the place on your stomach where the hernia is to make sure it is not protruding farther.
Glute Bridge
The glute bridge is another exercise that strengthens the rectus abdominis. You can control the difficultly level of this exercise by controlling how high you raise your hips. Although the glute bridge is a beginner-level exercise, you should work within a range of motion that does not increase hernia pain. To perform this exercise, lie face up on the floor with your knees bent and your arms at your sides. Push your feet flat on the floor at hips-width distance apart. Before you move, tighten your abs and glutes. Breathe out and lift your hips off the floor until your body from shoulder to knee forms a straight line. Breathe in as you lower back to the floor.
Member Comments