When it comes to an inguinal hernia, exercises can help manage or even prevent the onset. Classified as a protrusion through the abdominal wall near the inguinal canal, or groin, an inguinal hernia is the most common. Affecting just over 60% of people, symptoms include pain and discomfort at the hernia site with bending, lifting, and coughing. In this article we break down the best exercises (recommended by physical therapists) to strengthen muscles that will help decrease and prevent symptoms.
When the core is strong and can properly coordinate daily activities, it will minimize strain on surrounding tissues, like the groin. Unfortunately, poor trunk flexibility and weak abdominal muscles are common with an inactive lifestyle and being overweight; which often lead to the need for hernia surgery if not properly addressed.
These exercises can be beneficial for any of the types of hernia. However, for more specific recommendations, see our other hernia exercise resources linked here:
Exercises For Hiatus Hernia. Drawing To Show Three Types Of Abdominal Exercise For Hiatus Hernia.
Below are six of the best stretches and exercises for both managing and preventing an inguinal hernia which focus on flexibility, core strength, and stability.
The hamstrings attach to the bottom of the pelvis. This commonly tight muscle group can throw off the mechanics in the entire core and put excessive strain on the pelvis, low back, and groin. Thus, a simple hamstring stretch can go a long way.
This exercise is a great strengthening and stretching combo for the groin. Start cautiously with a small range of motion to ensure your groin can tolerate this move before progressing.
Things That Can Reduce Your Risk Of Hernia
If you're struggling with this stretch, you can also try a frog stretch (see the next exercise in the video) or a seated butterfly stretch as well.
The transverse abdominis (TA) muscle, or lower abdominal muscle, is essentially your body’s own built in corset. Strengthening this muscle can help protect the groin and lower abdomen by providing great innate stability. This muscle commonly gets weak with inactivity, low back pain, and being overweight.
This exercise works the hip adductors, the inner thigh muscles that attach directly to the groin. Thus, it’s important to always start gently.
Why Abdominal Exercise Matters
This exercise is excellent for working the glutes, hamstrings and core all at once. Focus on keeping good form to boost your body’s overall core stability.
This is an exercise progression for the TA activation we went through above. The goal is to learn to coordinate using the core with more dynamic moves of the arms and legs, just like you would with normal daily activities.
Excess stress on the abdominal cavity and groin can make your hernia much worse and exacerbate symptoms. If you’re not sure what you should be doing or voiding, it is always best to check in with your physical therapist for more personalized recommendations for core exercises. In general, here is what to avoid:
Exercises For Hiatus Hernia, Art Print
Managing and preventing an inguinal hernia all begins with a better understanding of the underlying cause. Plus, learning how to minimize strain to the groin with an exercise routine and proper lifestyle choices. These exercises are a great addition to any home program and can yield great benefits for feeling your best without risking complications from your hernia. If you notice the bulge getting larger, you feel ill (fever or chills), or symptoms get progressively worse, make sure to get in touch with your doctor immediately for medical advice.
JayDee Vykoukal is a Doctor of Physical Therapy, owner of the healthy habit platform Health Means Wealth, and freelance medical writer. She loves traveling and spending time with her family in nature. Her passion is helping others continue to participate in the activities they love through education and proper exercise.
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Exercises For Hiatus Hernia Stock Vector
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Core Exercises — Blog — Steph Pi Runs
Before you start exercising, it is important to warm up your muscles first. Warm-up may include neck rotation, neck tilts, shoulder rotation, arms rotation, waist rotation, spot jogging, ankle rotation, and so on.
Lie down on your back on the exercise mat. Keep your hands by your side, palms straight flat towards the mat, back flat against the mat, and look up at the ceiling. Involve your core, lift both your legs off the ground and kick them up and down alternately. Do not let your feet touch the ground before you complete it. This is how you move by lying on your back and using your core to flutter your legs up and down. This strengthens your legs and abdominal muscles.
Sit down with your knees flexed and feet flat on the mat. Place your hands behind and keep your palms flat. Get started with your cores, bend your elbows, lean back a bit, and lift your legs in the same flexed knee pose. Bring your knees close to your chest, and your upper body close to your knees. Lean back and push your legs away. Straighten your legs as you do it. Flex your knees and bring them close to your chest, and your upper body close to the knees.
Ready To Exercise After Umbilical Hernia Surgery? Start Here.
Sit down with your knees flexed and feet flat. Keep your feet together. Rollback until the back of your shoulders touches the mat. Do not rest your head on the mat. Employ your body strength (lower and upper) and place your fingertips behind the head to support it. Keep your elbows out, arms wide open, and chest out. Keep the chin up. This is the starting position. Exhale and lift your head (do not push it) so now only the upper back is off the ground. Look at the top of your knees. Inhale and slowly go back to the starting position.
Lie on the floor, place your hands behind your head, and open your arms. Raise your head and your feet off the floor, flex your knees, and bring them close to your belly. Push the right leg back and extend it. Simultaneously, crunch up and try to touch your left knee with your right elbow. Fold your right knee. When you do it, push your left leg back and extend it fully. Do reverse now, try to touch your right knee with your left elbow.
Lie down straight on the floor and keep your arms by your side. Lift both your legs at 90 degrees from the floor. Lift your hands from the floor and try to touch your toes with the tip of your fingers. Inhale and go back down. Exhale and try to touch your toes with your fingertips.
Physical Therapy After Umbilical Hernia Surgery
Lie down straight on your yoga mat. Place your thumbs under your hips, and raise your leg vertically. This is the starting position. Inhale and lower your legs slowly. Just before your heels touch the floor, raise them slowly. Exhale as you do so. It helps in burning calories and strengthening your core muscles.
Get on all knees and hands like a kneeling position. Flex your elbows and place your forearm on the exercise mat. Extend your legs behind and feel the abdomen. Make sure your neck and spine are in a straight line. Do not bend or pike up. Keep your elbows right below your shoulders. Look down at the floor. Avoid any strain on your head and neck. Keep breathing. Hold this pose for 30-60 seconds. This will strengthen your spine and abdominal muscles.
Assume the push-up position. Keep going and legs apart (waist apart distance). Keeping your upper body and hands still, move your legs apart (wider than shoulder-width) and then bring them back to the initial position. It is similar to the leg movement of jumping jacks in the plank position. This exercise helps you strengthen the muscles of both the upper and lower body. Adding plank jacks will help prevent hernia, increase core strength and stability, burn calories, and help reduce fat.
Simple Exercises To Prevent Hernia
Get on all fours. Roll your shoulders back, keep your elbows right below your shoulders. Keep your back straight. Do not
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