A hiatus hernia, also called a hiatal hernia, occurs when a part of your stomach comes through your diaphragm and into your chest. Hiatus hernias are most common in people over 50. Although many people experience no symptoms, hiatus hernias can cause pain and heartburn. In most cases, exercise and self-care can help alleviate your symptoms. However, more severe cases may require surgery. Consult your doctor to obtain a proper diagnosis. Discuss with your doctor whether an exercise program is appropriate for your condition.
Deep Breathing Exercise
According to "Yoga Journal," slow, deep breathing exercises can be beneficial for hiatial hernias because they help firm the diaphragmatic muscles. Diaphragmatic breathing is a technique that uses the concept of mindfulness to help you tune in to your breath. Sit in a comfortable chair. Place one hand on your abdomen. Close your eyes and pay attention to your breath without changing anything. After a few moments, inhale deeply and fill first your abdomen, then your chest, with air. Pause, then slowly exhale. Breathe like this for 10 minutes or longer.
Wind Relieving Pose
The wind relieving pose is a yoga pose that may help reduce the symptoms of hiatal hernia, stretch your spine and improve digestion, according to Yoganomy.com. Lie on your back with your legs straight. Exhale and bend your left knee in to your chest, holding the knee with both hands. Lift your head toward your bent knee. Hold this pose for 30 seconds, then inhale and release your leg. Repeat this pose on the opposite leg.
Abdominal Exercises
According to the American Association of Colleges of Nursing's book, "Ask a Nurse: From Home Remedies to Hospital Care," abdominal exercises, such as crunches, may help prevent hiatal hernias by strengthening the muscles that support your internal organs. To perform a basic crunch, lie on the floor with bent knees. Cross your arms over your chest and contract your abdominal muscles to raise your elbows to your knees. Lower and repeat.
Seated Forward Bend
The seated forward bend not only stretches your hamstrings and spine, it can also relieve the pressure and pain of a hiatal hernia by massaging and toning the abdominal organs, according to Yoganomy.com. Sit on the floor with your legs touching and extended straight out in front of you. Exhale and slowly bend forward over your legs, keeping your spine straight. Only bend as far as you can without bending your knees or rounding your spine.
