A hernia is a rupture that usually occurs in the groin or umbilical region. Hernias can cause discomfort and lead to intestinal problems if untreated. Specific flexibility and strengthening exercises may help prevent a hernia from occurring and relieve pain related to an existing hernia. Before you start a new exercise routine, consult your doctor.
Fixed Angle Pose
A pose in yoga called baddhakonasana, or fixed angle pose, can help prevent hernias, according to yoga master B.K.S. Iyengar. Come to a seated position and bring the soles of your feet together. Bring your heels as close to your pelvis as possible. Allow your knees to fall open and place your hands on the floor behind you near your buttocks. Breathe deeply and stay in the pose for up to one minute.
Pillow Squeeze
To perform the pillow squeeze exercise, start by laying on your back with your knees bent. Place a pillow between both knees. Without titling your pelvis, squeeze the pillow with both knees. Continue to relax and squeeze the pillow for several repetitions. Only use your inner thigh muscles to perform this exercise. It is a subtle and gentle movement.
Plow Pose
Plow pose is an effective way to treat an already existing hernia, according to Iyengar. Perform this pose under the guidance of an experienced teacher to avoid injury to the cervical spine. Practice with the legs separated if you have a hernia. While laying on your back, bend your knees in toward your chest. Lift your legs over your head until your toes touch the floor above your head. Place your hands at your lower back for support. Stay in the pose for one minute.
Cautions and Considerations
To lower your chances of developing a hernia, warm up properly before exercise, perform exercises that strengthen the abdominal muscles and take adequate rest after exercise. Also, maintain a healthy weight, eat a high fiber diet and avoid smoking. Hernias are caused in part by a sedentary lifestyle. By performing some form of daily exercise, your muscles are stimulated and the likelihood of weakness in the abdominal muscles is lessened. Try walking for 45 minutes a day.
References
- The Hernia Bible: Exercises
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- TheStretchingInstitute: Hernia Prevention and Hernia Treatment
