A hernia is a sac formed by the peritoneum -- abdominal cavity lining -- which protrudes through a weak area or hole in the fascia. There are five types of hernias: femoral, hiatal, incisional, inguinal and umbilical. The most common type is the inguinal hernia.
Inguinal Hernia
An inguinal hernia occurs when part of the intestines push through the lower abdominal wall and protrudes at the groin, and sometimes into the testicles in males. Hernias do not go away by themselves. Severe cases are extremely dangerous, since the protruding intestine may be choked off and cause infection or other severe complications. Since any intra-abdominal pressure may worsen the hernia, you must be careful when performing exercise. Cardio exercise is generally considered safe, within reasonable parameters. If your doctor approves low-intensity Pilates-type exercises, there are several you can perform to gently strengthen the pelvic floor and abdominal area.
Low-Impact Aerobics
Any low-impact exercise such as walking, elliptical trainer or swimming is recommended in the case of an inguinal hernia. Keep the activity to low- to moderate-intensity and aim to get at least 30 minutes of exercise, four to six days a week. Walking is a good exercise because it helps to strengthen the inguinal ligament and surrounding tissue. Swimming is another good option because the pressure of the water applies support to the hernia.
Pillow Squeeze
Lie on your back with your arms straight down by your sides. Your knees should be bent and your feet flat on the floor. Place a pillow between your knees. Engage your abs. Inhale, and then exhale as you squeeze the pillow with your thighs. Do not tilt your pelvis. Keep your butt muscles relaxed and do not clench your abs during this move. Squeeze the pillow for two to five seconds, then release without dropping the pillow. Repeat three to five times.
Shoulder Bridge
Start in the same position as with the above pillow squeeze exercise. With the pillow still between your knees, inhale. Exhale and slowly lift your buttocks and lower back up from the floor. Push away with your knees and try to make a straight line from your shoulders to your knees. When you get to the top of the position, inhale gently and then slowly reverse down so that your tail bone is the last to come into position on the floor. Do three to five repetitions.
