A ventral hernia occurs when your abdominal wall weakens or splits, allowing your intestines to move, or "bulge," through the abdominal wall. Your abdominal wall provides support to your internal organs, states Hernia.org. If they weaken your internal organs, which exert pressure on the wall, can penetrate the muscle layer. Abdominal strengthening exercises can potentially help prevent hernia occurrence, and they may be a part of your doctor-approved post-surgery exercise routine.
Straight Leg Raises
An easy exercise to strengthen the abdominal muscles is called the straight leg raise. Begin by lying on your back with your legs straight. You can place your hands underneath your buttocks for additional support. Keeping your shoulders, back and lower back in contact with the floor or mat, lift one leg a few inches above the ground and hold for 10 seconds. Slowly release the leg back to the floor and lift the opposing leg. Repeat this exercise four to five times. Stop if you feel any pain. If you are strong enough and your doctor approves, you can try lifting both legs off the ground at the same time.
Bridge Pose
Healthandyoga.com recommends a variety of yoga poses for ventral hernia. Bridge pose is one of the more simple, yet effective, postures for abdominal muscle work. According to Yogajournal.com, you should begin on your back with knees bent and feet flat on the floor hip-distance apart. If needed, place a folded towel underneath your shoulders to protect your neck. Exhale and press your feet into the floor, lifting your tailbone and buttocks off the floor while keeping your shoulders and neck on the floor. Bring your arms together underneath your body, pressing your shoulder blades closer together. Your thighs should move towards being parallel to the floor, and your knees should be aligned over your ankles. Hold the pose for 30 seconds or longer if you have no pain and slowly roll your spine back down to the starting position.
Boat Pose
While the most advanced variations of boat pose can be extremely challenging if you have weak abdominal muscles, there are beginner variations that will still strengthen your muscles without causing injury. Yogajournal.com recommends sitting with your knees bent and feet on the floor. Straighten your back beginning at your tailbone and bring your shoulders down and back. Place your hands behind your knees. Balancing on your tailbone, bring your feet off the floor and engage your abdominal muscles, ensuring your back is kept straight. If this position is challenging enough, hold for 30 seconds and come back to the starting position. If you want more of a challenge, keep your back straight and chest open and raise your lower legs until they are parallel to the floor. You can even extend legs straight and release your hands, holding your arms out in front of you.
