An umbilical hernia happens when a part of the intestine extends through an opening in the abdominal wall. It's a common occurrence in infants, but can occur in adults as well due to excessive heavy lifting, obesity and fluid in the abdominal cavity. Certain exercises, performed daily, may decrease your risk of getting an umbilical hernia or make healing from hernia surgery easier. Make sure to get your doctor's approval prior to trying these exercises.
Yoga
Certain yoga exercises work to strengthen the abdominal wall through a series of contractions. Yoga in general is also ideal for weight loss, and can be beneficial as obesity is also a cause of umbilical hernias in adults. An example of a yoga pose that is simple and effective at strengthening the abdominal muscles is the Boat Pose. Sit on the floor with your legs extended in front of you. Place one hand under each thigh. Bring your straightened legs up toward your chest. Hold this pose for 10 seconds and release.
Pilates
The benefits of Pilates exercises are similar to those of yoga. The smooth, exaggerated movements used in this type of exercise allow you to strengthen the abdominal walls around the hernia without straining. Incorporating an exercise ball into your routine is a simple way to start. Begin by sitting in the center of the ball with your feet flat on the floor in front of you. Gently rock back and fourth using your abdominal muscles to keep your balance on the ball. Repeat this exercise daily to increase the strength of your abdomen.
Breathing
Applying techniques that open up the chest and lift the diaphragm reduce stress on the hernia. Controlling your breathing can also strengthen the abdominal muscles. Practicing deep breathing exercises daily after a surgical procedure to fix the hernia can also reduce the risk of complications. To begin your deep breathing practices, lie flat on a firm but comfortable surface. Breathe in through your nose for seven counts hold that breath for five seconds. Exhale slowly through your mouth for a count of seven until your breath is completely released.
Stretching
Stretching exercises that focus on the abdomen keep your abdomen flexible and may prevent further complications with the hernia. One exercise that effectively stretches the abdominal muscles is a Middle Body Side Stretch. Lie on your back with your feet in front of you and your hands under your head with the elbows facing out. Bring your knees up to a 90-degree angle and bend them to the left so that they are flat on the floor. Hold the stretch for five seconds and repeat on the right.
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