A hernia occurs when an internal organ -- most commonly, your bowel -- pushes through a weak point in your muscle. The most common locations for a hernia are your abdomen and groin. Surgery is usually recommended and physical therapy exercises will generally form part of your recovery.
Basic Recovery Plan
According to the Hernia Center of Southern California, you should return to your normal daily activity levels in stages after a hernia operation. In week one, for example, limit yourself to light walking and easy activities to maintain mobility. Over the next three weeks, you can gradually increase the intensity of your activity until, in the fourth week after surgery, you are back to performing your regular activities and workout programs.
Basic Core
If you have had treatment for an iguinal hernia -- the most common hernia, whereby part of your bowel has poked through to your groin -- your physiotherapist is likely to recommend pelvic and core strengthening exercises, says the website PhysioRoom.com. These will not only help you recover, but also prevent further hernias.
The first step is to identify and contract the right muscles by getting on all fours and drawing your navel up towards your spine, says PhysioRoom.com. Hold the contraction for about five seconds, relax and repeat 10 times. It's important to keep breathing throughout the exercise and to avoid using your 'six-pack' muscles; the contraction should occur in the muscles underneath.
Intermediate Core
Once you have mastered the correct core contraction technique, you can start adding arm and leg movements to increase the intensity. Start on all fours and contract your core muscles then slowly raise one arm straight out in front of you and lower it back down to the floor, says PhysioRoom.com. Keep your core muscles contracted throughout the movement and try to avoid wobbling. Repeat on the other arm then each leg. Once you can perform single-limb movements with ease, try lifting one arm and the opposite leg at the same time.
Advanced Trunk
When you are comfortable performing the core contraction exercises, you can move on to strengthening exercises using an exercise ball, says PhysioRoom.com. To target the muscles in your torso and inner thighs -- the main ones involved in an iguinal hernia -- position yourself on all fours then lift your legs behind you and place your shins on top of the exercise ball. Use your legs to slowly roll the ball from one side to the other, keeping your core muscles contracted throughout to keep your torso stable.
References
- NHS Choices: Hernia
- Hernia Center of Southern California: Frequently Asked Questions
- PhysioRoom.com: Iguinal Hernia In Depth
- PhysioRoom.com: Learning to Contract The Deep Stabilisers
- PhysioRoom.com: Arm And Leg Exercises While Contracting The Deep Stabilisers
- PhysioRoom.com: Exercises For Strengthening The Trunk Muscles
