A hernia occurs when a portion of the internal organ protrudes through the muscle surrounding it as a result of increased pressure within the abdominal cavity. Although there are different types of hernias, the most common ones are abdominal hernias.
Individuals with a family history of hernias are at a higher risk of developing them, which cannot be influenced. Other risk factors include being overweight, poor nutrition, and weak abdominal muscle, which can be addressed in order to help prevent the chance of a hernia occurring.
Fortunately, strengthening of the core musculature helps to increase the resilience of the structures surrounding the internal organs. This in combination with strengthening hip muscles helps to increase the threshold of the abdominal wall as well as reduce the pressure placed on it.
7 Exercises to Avoid Hernia
Here is a list of exercises you can do at home that strengthens the muscles of the core to prevent hernias.
1. Flutter Kicks
Lie down on your back on the exercise mat and 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 your both legs off the floor and kick them upland down alternatively. Do not let your feet touch the floor before you finish it. This exercise helps strengthen your legs and abdominal muscles.
2. Seated Knee Tuck
Sit down with your knees flexed and feet flat on the floor. 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 knees close to your chest, and the upper body close to your knees. Lean back, push your legs away and straighten your legs as you do it. Flex your knees and bring them close to your chest, and the upper body close to the knees.
Sit down with your knees flexed and feet flat on the floor. Rollback until the back of your shoulders touches the exercise mat. Do not rest your head on the mat. Employ your upper and lower body strength and place your fingertips behind the head to support it. Keep your chin up, arms wide open, chest, and elbows out. Exhale and lift your head so that your upper back is off the floor and look at the top of your knees.
4. Bicycle Crunch
Lie flat on your floor, place your hands behind your head, and open your arms. Raise your head and feet off the ground, flex your knees, and bring them close to your belly. Push the right leg back and extend it. At the same time, crunch up and try to touch your left knee with your right elbow. Fold your right knee, push your left leg back and extend it. Do in the reverse direction, try to touch your right knee with your left elbow.
5. Vertical Leg Crunch
Vertical leg crunch is a great core exercise that helps to prevent hernias. Lie down on your back and keep your arms by your side. Lift your legs at 90 degrees from the floor. Raise your hands from the floor and try to touch your toes with the tip of your fingers. Inhale and go back down. Now, exhale and try to touch your toes with your fingertips.
6. Leg Raises
The leg raise is a strength training exercise that targets the abdominal muscles, internal and external oblique muscles. Lie down on your back, legs straight and together. Keep your legs straight and raise them up to the ceiling till your butt comes to the floor. Gradually, lower your legs back down till they are just above the floor and hold for a few seconds. Raise your legs back up and repeat.
The plank is one of the best core-strengthening exercises that involves maintaining a position similar to the push-ups. Get on knees and hands like kneeling position(forearm plank position). Ensure your elbows on the floor directly underneath your shoulders with your feet hip-width apart. Make sure that your back is flat, head, and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads glutes, and core and hold it for 30-60 seconds.
Abdominal exercises are great for improving your balance, strength, and stamina. They are also the best exercises to prevent different types of hernias.
Follow the simple exercises mentioned above and keep hernia at bay. For more information, you can talk to our Best Hernia specialists in Bangalore by booking online consultation.