A hernia is a condition that occurs as a result of the weakening of your abdominal wall muscles. When this happens, the inner lining of your abdomen can slip through the weakened part of your abdominal muscles and cause pain. This condition most often requires surgery to correct, followed by therapeutic exercises designed to strengthen the muscles of your abdomen.
Kneeling Stomach Contraction
Get down on all fours in a crawling position. Relax your abdominal muscles and allow them to sag toward the ground. Use the muscles of your abdomen to pull your stomach up as if you were trying to touch your spine with your belly button. Hold this contraction for five seconds and repeat 20 times. Be sure that you don't tighten the muscles too hard and are able to breathe throughout the exercise.
Crunches
Lie down on your back with both legs bent and the soles of your feet on the floor. Place both palms on your thighs. Use the muscles of your abdomen to lift your head and shoulders off the floor while sliding your palms to your knees. Stop the lifting motion when your palms reach your knees and hold this position for five seconds. Repeat according to your doctor's directions.
Shoulder Bridge
Lie down on your back with both knees bent and the soles of your feet on the floor. Tighten the muscles of your abdomen and lift your hips off the floor until there is a straight line from your knees to your shoulders. Hold this position for about five seconds and then use a slow and controlled motion to return to the starting position. If necessary you can place a pillow between your knees to help stabilize your body throughout this exercise.
Seated Single Leg Raise
Sit down in a sturdy chair with both feet on the floor. Straighten your right knee until your heel is on the floor and your toes are pointing toward the ceiling. Lift your straightened leg off the floor about 2 or 3 inches. Hold this position for five seconds and then use a slow and controlled motion to lower your leg to the floor. Repeat for an equal number of repetitions using each leg.
Member Comments