This one will be very useful for my husband, but my question is are there any plans in the works for those of us with HIATAL hernias? This is an area I (and other hiatal hernia sufferers I know) often find overlooked, and none of the physical therapists I have access to seem to know much, if anything, about. I often end up questioning recommended exercises to the point of not doing them for fear of making things worse, and I'd LOVE to know more about how to evaluate advice I receive or how to help regulate/improve a hiatal hernia. Thank you (for everything you do!)
@@ruthwolf1958 yes Ruth, having had this condition myself in the past I understand. Similar principles apply in terms of the abdo exercises to avoid. Would you like me to make a video? If so what would you like to see included in this type of video? I'm thinking perhaps something along the lines of Hiatus Hernia exercises to choose and avoid? Your thoughts? Cheers Michelle
@@michellephysio Sorry for the late reply. In May 2021, we chatted a bit about this in the comments after you posted the GERD/Heartburn video. My questions/interest/wish list is mostly the same now, so I'll re-paste the most relevant part of my earlier comments: Thank you for replying! Yes, that's one of the main things I'd like to know more about and see in video format (I'm a visual learner who likes to be able to follow along.) I can find info on inguinal hernia/"sports hernia" exercise, but there is very little that focuses on hiatal hernia. I'd like to know what the DON'Ts of exercising with a hiatal hernia are too (beyond "don't do inverted poses"), so I can better evaluate if an exercise might be OK for me. Tips on best positions and maybe also where/how best to breathe when bending or lifting during exercise or just daily life (similar to what you've done in your "MOO" technique for bowel movements) would also be fantastic. It's easy to say "squat" or "lift from the knees" but that's not so easy if your knees aren't fully functional too. But I'm also interested in any demonstrations of any other techniques or exercises (in addition to things like the breathing exercises in this video) that also might help with hiatal hernias (like heel drops? but that didn't work for me--it aggravates my neck and knee issues, even done gently.) My local doctors and physios have been less than helpful, and don't have management suggestions beyond the very basics or medications. New addition: so many GERD/Heartburn videos DON'T address the the issue of a hiatal hernia causing the symptoms, so I'm never sure if even the GERD/Heartburn advice is suitable for my condition too. It often seems too "simple" and I've already done it/moved beyond it and still have symptoms due to the physical dysfunction present. And lot of pelvic floor focused/core exercises--well, I wonder how people with knee problems/can't get on the floor or hiatal hernias are going to do them OK. I think maybe what I'm really wanting is practical advice for daily functionality along with maybe more focused management techniques. It feels like I've lost a lot of my important core strength because I've dropped off doing core exercises due to warnings/fear of making the hiatal hernia worse, and I want to find a way to get it back. Does this novella I've written help? I can't imagine there aren't others in the same situation I find myself in and we would all benefit from your unique way of presenting material that is clear and accessible.
I started taking the Herbal medication bought from Dr Igho on RUclips, surprisingly it was working Gradually and in 9days everything changed, I am super Excited that you helped me Cure my Hernia Naturally & I pray that God bless you Dr igho for the Goodwork
Wow- a well controlled voice along with nice flowing exercise. Didn’t strain to understand what you were saying; great rhythm and articulation, not speeding along as if on a fast train! Thanks so much, Michelle. Subscribed. 👍🏼
Hi Michelle, as a cancer survivor and movement educator, pilates teacher, yoga teacher and cancer recovery expert I am SO happy to have found this video. I’m going to share with my cancer community! I’ve had over 15 abdominal exercises. Many of the women who also had ovarian cancer like me all have hernias. I love how you explained the lower area and pulling in and up for support. And yes NO more sit ups, or pilates roll ups, v sits etc. way too much pressure on the abdomen. I’d love to connect with you! I’m not a physical therapist so it’s helpful to have someone like you describe what a hernia is and what you should avoid!!!
Hello Emilee.. you said you have 15 abdominal exercises.. can you please suggest 4-5 exercises other than what Michelle has shown here?? Thank you in advance
Thank you for your video. I had multiple surgeries through my abdomen over the past four years. The last one being diastasis recti surgery because of my previous surgeries my abdomen six pack area was split in half creating a massive lower abdominal hernia with what they called Swiss cheese hernias little holes all around. I have two layers of mesh as well. My surgeon was not able to tell me what kind of exercises to do to strengthen my abs or what to avoid so this was a good start. I’ve also been doing a few other pelvic floor exercises to work my abs/ core. Do you have any more videos that are safe for people that have had hernia repairs? Thank you
I had Inguinal hernia surgery about four years ago and it has failed. My hernia came from getting hit by an SUV seven years ago. I would like to get it fixed again but first the left tibia plateau. I do your two exercises and they do keep the hernia from getting worse.
@Cameron McCreary I'm so glad to read that you're doing these exercises already. This along with weight management to keep the size of the belly down are good management strategies. All the best!🙏
@Samm Mee you're welcome and I wish you all the best with your upcoming hernia surgery and hysterectomy. These procedures can be significant, and it's important to prepare and recover properly. It's also crucial to avoid unsafe core exercises that could strain your abdominal area post-surgery. Please make sure to follow the guidance of your healthcare team and consult with your surgeon or physiotherapist for specific recommendations tailored to your situation. Take care, and I hope your surgeries go well and your recovery is smooth. 🙏
Hi Michelle! Great video! My husband just had surgery.a few months ago. and he really likes your channel and information (you know how hard it is to treat your own family and have them listen to you!) Appreciate all your expertise! Thanks for sharing! SEE YOU SOON! YO AND VAGINIA 🌸
@Yolanda Tsang PT - YO AND VAGINIA You are so welcome! I'm so glad to read that this is helping your husband. Wishing you all the best for his full recovery 🙏
Thank you for this information! Recently developed double omental hernia. As a regular, active individual with a physically demanding job, what is the “average time frame” after surgery, that one can return to the exercises listed at the end to avoid? Are they to be avoided indefinitely or are they something that can slowly be worked back into your regular fitness routine? Thank you in advance for your time and guidance.
Thank you Mitchlle for your timely video clip. I had a protatactomy last May,and three months ago small bump popped up on the right side of my naval.But when I went to see a doctor,it just disappeared n showed nothing on the ct scan.I think it ll be helpful for me to strenghten my core muscle. Thank you.
Thank you for this video. Can you please have video on how to do proper exercises at the gym with inguinal hernia repair. Had the repair done in 2020 April and I have mesh on my lower abdomen.
Thanks Michelle Exercises are quite difficult to follow please can you make them a bit more simpler Can you also suggest exercises on how to prevent developing these hernias Huge fan of your Work !!
Really nice demonstration. What about 60 sec. planks with forearms on the floor? and feet spread, and back parallel to the floor?. I'm seventy and physically active (running, xc-skiing, cycling) even with an old umbilical and inguinal repair and now an incisional hernia. I've very heavy boned. My MD says the incisional hernia is not worth repairing. Shouldice in Toronto Canada will do it providing not obese..
Thank you Michelle for a very informative video well presented. If you already have a hernia will this exercise help to keep it in? I would have thought you would do this routine whilst "it is in"!? I have an inguinal hernia an "indirect", I will have to wait, to confirm, for nearly 2 years to see a consultant (NHS Wales). I use a belt (uncomfortable for long periods) to keep it in and would like to minimise its use.
Love your points. One question, I have been doing great after 3 years and left inguinal hernia has gotten much better, are push ups out of the question? I have continued to do them throughout this whole time, up to 50 of them daily. It's the only one for upper body, I do now since I quit the gym. is there a modified way of doing it? Or can I do them slower or less of them at a time? Thank you!
Just been diagnosed, cause with exercises, I must have done something wrong. Mines in my groin and have to wait 6 months for operation, NHS is so screwed atm. Gutted! Am I able to do planks sit ups etc
Thank you.... I'm going to be having a umbilical hernia repair in the near future… This will be my third surgery the other two were inguinal. Your information, video was very helpful.
@readysetterrible3278 my pleasure - I'm glad you found the information helpful as you prepare for your upcoming umbilical hernia repair. Wishing you a successful surgery and a smooth recovery! 🙏 💖
@Jennifer R yes they are! I'm so glad you asked - both umbilical and inguinal hernia - I'll pin this note above these comments, thanks so much for commenting
@@michellephysio thank you so much for responding. Michelle, I have 4 fingers width diastasis recti, level 3 prolapse and Inguinal hernia. Can you kindly point to the direction for me on which product that would address all of these 3 issues from your website please? I managed to close from 8 fingers to 4 whilst working with a physio locally but now I would like to continue on my own with your system. Really trying my best not to undergo open surgery at all. I want to try invasive methods first. Thank you in advance.
@@JenniferTanjca I think thats a great idea. Regardless of whether or not you eventually need surgery doing the right abdo core training along with Kegels will help all these things. Do you have ligament laxity ie are you hypermobile? It sounds as though you might be perhaps. Really important for you to avoid the intense core abdo exercises that exercise the upper abs long term. Let me know if you have any qns on these Jennifer. In terms of products this would be the strength & core download (the hard copy version comes with an exercise band however easy to get one off amazon). The link is here if you're interested www.pelvicexercises.com.au/pelvic-exercise-products/downloads/strength-core-video-download/ The Prolapse Exercises ebook is a good long term guide for you to know exactly what to choose and avoid long term to manage this and avoid worsening pelvicfloorshop.com/products/inside-out-ebook I hope this info helps, take care and all the best to you 🙏
I was always athletic, but then I had surgery for an inguinal hernia. The surgeon told me I could pick up where I left off after a month post surgery. However, it’s been 14 months and I keep straining the area where I had the repair. I have to keep taking inflammatories. Does the area ever get better, or do I have to remain idle? I would love to love to do calisthenics and karate again.
@@chrisjohnson4095I have paraumbilical hernias and I ve been going without surgery for years, training. It doesn't seem to get worse, I think I'll be avoiding surgery
@jennifer cherry great question and possibly yes to a degree for some specific types of stretches. I would limit stretches of the abdominal wall such as cobra pose (Yoga) or other stretches that involve tension on the abdominal wall/abdominal muscles. This might include rotational stretches of the trunk too. Basic stretches such as upper and lower limb stretches that don’t involve stretching the abdominal wall should not be problematic for most individuals, I hope this answers your question🙏
Hi Michelle, thanks so much for making this video. Would these exercises be good/safe for ventral/incisional hernia? I have a hernia not directly at my incision but above it, on the left side of my abdomen. Thank you for your help.
@Alexandra Ra yes these exercises are appropriate for learning to engage and gently brace the abdominal core muscles. Start with just a few exercises at a time and focus on getting the technique correct. As always avoid any exercise that causes discomfort or aggravation in symptoms.
Are these exercises suitable for a very large hiatus hernia ( stomach) and diverticulosis?or just diaphragmatic breathing after meals? And before meals? Thank you in advance.
I have hernia almost 4 months I'll go to doctor he said I'm going to surgery but I'm afraid to surgery, what would I do now it is possible have a chance to back a normal if I didn't go surgery? Thank you for your answer 🙏
@A R N E L yes I understand your fear regarding surgery however your doctor has assessed your condition and advice you accordingly. If you’re unsure whether or not to proceed then perhaps you can return to your doctor and ask whether he/she thinks surgery is necessary along with the risks versus benefits of surgery for your condition or get a second opinion from another doctor if you’re still unsure. A hernia is a gap in the abdominal wall that unfortunately will not heal of its own accord. Wishing you all the best🙏
@@TheArnel376 the focus is on quality of exercise starting out & knowing how to correctly activate these deep core abdominal muscles. You may start lying down and progress to doing them sitting and standing remembering that this is a very gentle exercise only and can be difficult at first. Just start aiming to hold the muscles gently braced for up to 10seconds at a time doing what you can manage comfortably with good technique. In time these muscles will become more automatic. Remember that these aren’t a substitute for surgery if that is what your doctor has advised. Wishing you all the best!
Hi Michelle, Firstly, full marks for your presentation, clarity and clear instruction. Your videos are a delight to watch. Frustratingly, I can’t find anything on exercises to do with an inguinal hernia that I’ve just been diagnosed with. Ironically, for the past year, I’ve been building my core and lower abdominal muscles with similar exercises to your abdominal video, using an Indo Board, hill walking, stretches, twists etc. Whilst walking I have mastered holding my lower abdominal wall up and in for a while, so it’s surprised me that after over a year, this appears to have highlighted the muscle area around the inguinal canal which already has an inherent weakness as it’s where the male testes drop through as a child. Now I have this inguinal hernia in its first stages, I want to perform and gently target this specific area when lying on my left side in a recovery position , right knee raised ( the hernia is on my lower right) . Is continuing to use this videos lower abdominal exercise suitable, because I feel that I need to be strengthening the muscles further down? Any advice welcome.
Great video. I've had double inguinal surgery 3 x weeks ago and I am a keen martial artist. I've had to wait 18 x months to get the surgery due to covid. My core was getting weak due to lack of abdominal excersise as I eased of during my wait. Hoping to get my core back strong again one fully healed around 8 x weeks post op. I know I'm gonna have to start slow and build up but seeing some of the things you have said to avoid were a lot of what I used to do. Can you suggest some alternative core excersises to help build up the strength back in my core and also are there any specific excersises that can strengthen the muscles around the inguinal area. Would working on the obliques help etc any suggestions? Thank you.
@crockett1973 yes agreed, start very slowly and build up over time. Working on the external obliques or rectus abdominis is probably not advisable as both these outer abdominal muscles act to increase pressure within the abdomen (therefore having the potential to push pressure outwards) eg exercises such as abdo curls and oblique crunches etc. The key muscles to work on are transverse abdominis, internal obliques, and pelvic floor muscles for stabilization and control of intraabdominal pressure. I opt for gentle training of these muscle groups encouraging them to work together in exercises like superman, modified plank (kneeling) along with whole body functional training eg standing single arm cable rows with trunk rotation. If you are training at an elite level it could be worthwhile consulting with a Physio to assist you with appropriate core retraining. The key is to get the very basics going from the outset where less is more, focusing on correct muscle activation as outlined in this video. Wishing you all the best with your rehab! 🙏
@user-rh5tp4mv1w I'm glad to hear that you found the video helpful! Exploring alternative options and exercises can be beneficial when considering hernia repair surgery. It's important to consult with your healthcare provider to determine the best course of action for your specific situation. Best of luck on your journey towards hernia support! 🙏
I have inguinal hernia in the right groin area since five months and being careful with work and moving about . I am 65 years old and working in the sales field. I ride a bike for four hours everyday. Can I avoid surgery with exercises and be safe in the future and should exercises be done before food. Please guide me.
@michaelcurran1797 Hi there, these exercises can be performed before or after eating. My apologies, unfortunately I am unable to say whether you can avoid surgery; this is a decision made between you and your medical specialist based upon assessment of the extent of your hernia. I can say that it's valuable to do these exercises regardless of whether or not you proceed to having surgery because these deep abdo muscles provide abdominal wall support. Wishing you all the very best!🙏
Doc i had mesh surgery for hernia few years before now disgusting to discover that i have hernia from right side also..doc advice to strengthen core...m confused which should i do and which not..what you said should be avoided are recommended by doc...plz tell me what to do..i don't want to go for another surgery..plz help me..
I'm not sure if I have a hernia but these corset like muscles have felt very strange for me the last two years, almost as if there's a belt tied round the area when lying down. Could these exercises still help?
Hi Michelle, I have bulging in the right inguinal region. However, it is not certain if a hernia or not. Ive got ultrasound done twice and in one report it showed early hernia but the other said there's bulging but no sign of damage to suggest hernia. My question to you is, can this exercises fix bulging if it's not hernia? I've also been doing exercises such as leg raises, v-ups, and other similar exercises. Are these exercises safe to do? I'm doing these to strengthen my lower abdomen. Thanks
Hi Michelle.. if I understood correctly we have to contract or say pull lower abdominal muscles inwards and try to hold it inwards and breath normally.. is that correct? Also suggest can I do leg rise exercises to train lower abdominal muscles.
@Lalit Sharma Yes this action is correct. Avoid double leg raises (both legs simultaneously) but in time you may try a single leg raise when you have gained adequate deep abdominal muscle control. The key is getting the abdominal muscle action correct in the first instance before progressing. I hope this helps! 🙏
I appreciate this. During a routine physical I found out I have an inguinal hernia but it's so slight I think surgery is unreasonable. And I was wondering about kegels being useful or not.
Hi, Michelle, you have a reassuring tone. Question: Can these exercises be done by someone waiting to hear from a surgeon? I have an inguinal hernia. Not painful, but I know when to lie down, because I can feel a slight sensation that small bowel might be moving ever so slightly.
@danielasuncion9991 Hi and yes absolutely in fact deep core abdo training in this manner is potentially very helpful. These are part of the intra abdominal pressure control mechanism and so vital in hernia rehab & management. Make sure not to contract too forcefully, this is a very gentle control exercise. Let me know any qns!
@@danielasuncion9991 hey Daniel deep core abdo control is vital - deep core abdo exercise always should feel controlled & not too intense - focus ++ on correct form. I’ve got this on my to do list asap as well for basics & progressions. Keep me posted if you have time & all the best! 🙏
I know this is an old video but I just discovered it, and would like some advice. I am overweight (sleeved 2022), previous C section and 2 umbilical hernia repairs, second one being the mesh. The surgeons suggested I avoid any ab exercises and limit others that use my core to keep from retearing, as he said it'll keep causing microtears til it goes back to tearing open again. Would these be safe for my situation? I'm trying to get back into shape (the second hernia occurred in November and I've been avoiding exercise since) and want to do it the right way. Any advice?
I've had a small abdominal Hernia for about 10 years (cant even say how it happened I just noticed it one day) it's about the size of my index finger and can be pushed in easily. I'm also a fitness trainer and train my abdominals pretty hard upper lower and obliques which are well defined. If I tense my muscles the hernia doesn't pop out, only if I relax my posture and sometimes while training. I always thought having strong stomach muscles was important and would be crushed if I had to suddenly stop all ab training. Its never gotten worse or bigger and I hope it will stay that way. I would opt for an Op if it got any worse rather than having to give up training, I'm 52 and want to stay fit. It doesnt herniate when I'm doing crunches, moreso if I'm doing extension sit ups where theres a stretch backwards rather than a crunch involved. I guess it all depends on the degree of the hernia. I'll be adding those deep muscle exercises though :-)
Thats what I guessed. Many claim surgery is the only way and hernia gets worse over time. Not all true. If the hernia is small, stay fit and strenghten your abs. End of problem. You're going to have a functional life without surgery. Avoid too heavy weights.
Just to check, this would also be beneficial for parastomal hernias? ( basically an incisional hernia caused by the creation of an Ileostomy) my hernia is still tiny but really want my abdominal muscles be stronger. I am a slightly overweight 38 year old male. Thanks so much
Hi ! I watched your video and I want to clarify about the breathing process with you. When breathing in I need to expand the lung while breathing out I need to contract the abdomen and at the same time press the portion with the hands in position slightly? Is that correct? Thank you!
Hi, I’ve been struggling with this for several years and am really at a loss and fearful. I had laparoscopic inguinal hernia surgery two years ago June and in May of last year it returned (11 months after the first surgery) and I had to have open repair this time last June. No doctors or surgeons can tell me anything other than don’t gain weight to prevent this from happening a third time. I am not overweight and eat a whole food plant based diet. I know deep down there must be some exercises I can do that will strengthen me and prevent a third occurrence. My family doctor says do nothing for at least a year. I have been very careful but need to build myself up and get stronger. Any suggestions would be appreciated. BTW - I have contacted one Personal Trainer who says I need to build up my core and another one who says this is the worse thing I can do.
My core was already super strong and I still got a hernia. Getting old sucks. 52 and just told I should not work out until hernia is ultrasounded and completely diagnosed. F that, I am going to continue working out and just avoid sit ups or if I do them, hold the hernia down so it cannot pop out. Giving up exercise is not an option for me.
Namaskar ji 🙏 I watched your this vedio earlier few weeks ago and rewatched yesterday ,liked and subscribed as well . I am 76 yrs old, having Inguinal harnia,on my right side about16 months old. I feel it's increasing in length downwards. Yesterday I started your both suggested exercises, resulting, my harnia didn't came out at once after I got up in morning but later it came of course. I seek your Advice if to continue or divert to any of your other exercises along with these two. Also can these exercises can be done at any particular time ie empty stomach Or even after taking my meals too. God bless you , wait for your A line in reply Namaskar with my regards
@Som Tandon I’m so glad the information is helpful for you and yes these exercises can be completed anytime of the day. I usually encourage exercises when the muscles are well rested and not fatigued for maximum benefit.
Hi I am 55 years old I had a hysterectomy back about seven years ago the part of my lower belly I’m having a a hard time loose that fat. I exercise and I eat right can you please tell me how can I lose it
Hi Michelle. I benefitted immensely from your videos post total hysterectomy. They helped me recover safely. Sadly, I have developed a small incisional hernia. Could you please share if this exercise will help contain it? What about kegel exercises? I have been doing some knee exercises to strengthen the weakend muscles ( pushing the knees down while lying down and raising one leg at a time while being seated). Could they have caused the hernia? Should I stop doing them? Please help. I am scared of doing anything right now without guidance.
@N P • good questions. My first suggestion is to see a women’s health physio if you’re able to for guidance. The exercise in this video is a basic core abdo activation exercise that I would teach most women post hysterectomy however I can’t guarantee it will contain the hernia. I would suggest avoiding abdo exercises with an abdo hernia. As far as the leg raises go, you’re probably doing inner range quads/straight leg raises and if the heel is lifting just off the ground this shouldn’t be an issue - do the exercises with your head flat down rather than lifting off the ground to look at your leg as lifting your head activates your abs. I hope this info helps 🙏
@@michellephysio can I continue to do Kegel exercises safely? I have spoken to a gynecologist, an abdomen specialist and a physiotherapist. None of them a able to help. They are all focussing on the operation for the hernia. Guess the training in our country is not as exhaustive as in Australia.:) That's why I turned to you....so I could avoid doing what was worsening the situation, and see if any exercises would help with a maintenance approach. It's just a 4mm miseceral fat hernia.
@N P there shouldn’t be an issue with correctly performed Kegel exercises and abdominal hernia. A combination of the good pelvic floor and abdominal core control and strength actually helps contain the pressure within the abdomen which is a good thing. It’s important to perform Kegel exercises correctly focusing on the pelvic floor muscles and avoid the mistake of drawing the abdominal muscles in strongly. It’s normal to sense some deep lower abdominal activation with Kegel exercises. Keep the upper abdomen relaxed during Kegels (ie the area above the navel). I hope this information helps you NP and all the very best🙏
I don't see any growth on my abdomen but my scanning report says that I have small umbilical hernia don't know how this happened is it by birth or got it later on which excercise should I avoid doing so that there's no problem
I’m big and have a big round bloated stomach with a stomach hernia just above the belly button. How many minutes a day? How long hold and how long rest? How many days a week and for how many months to get meaningful results As well you are in peak physical shape so your stomach is completely different from mine so can you do another video with a person with a big round stomach and waist area?
Hi Michelle! I had a 3 cm wide ventral hernia repaired 5 months ago, without mesh. It was between pubic bone and belly button. I have been so afraid to begin exercising and my core feels so weak. My hernia appeared just weeks after an emergency c-section a year ago. So pregnancy, then c-section, then ventral hernia, then open hernia repair surgery means my abdomen has been through a lot the past year! Are these exercises safe for after ventral non-mesh hernia repair? Or do you have any suggestions for regaining core strength safely after ventral hernia repair. Again, it has been 5 months since the surgery and my surgeon cleared me for all physical activity but I am so afraid of it returning! But I need to regain some strength. My insurance does not cover physical therapy.
Thanks for these exercises I believe I have a post surgery hernia from a 24 cm incision for PPC surgery last year as beside I will do these exercises to improve my tummy muscles appreciate your advice you must be a Physio as you give really great advice thanks
@Gill Short you're most welcome!🙏 ❤️ Thank you so very much for your kind donation, very much appreciated indeed - I hope you benefit from this video information. Best wishes to you! 🙏
@deezerdeezer Best to avoid both of these, any abdo exercise that raises your chest and shoulders off the ground or both feet off the ground when you are lying on your back increases pressure on the hernia and are best avoided. Hope this helps ❤️🩹
I have umbilical hernia due to multiple c- sections. My tummy looks like 7 month pregnant. I don't want any surgery. Is it possible without surgery it goes back. 1 back I got last C-section. Plz help me it will be great fever for me.
@Naila Ali thanks for your comment. Unfortunately, I’m unable to answer your question. If possible see a pelvic floor or women’s health Physio to assess your tummy muscles and your condition. This is the only way of knowing whether exercise will be of any benefit or not. Wishing you all the best🙏
Ab roller would make my hernia explode right now. I've got an abdominal on the left, femoral on the right and a post umbilical. Strangely, certain core exercises feel therapeutic like sit ups.
Thanks for this :) Would Yin Yoga poses, such as childs pose, laying side leg twist, and seated forward fold pose a danger for the various types of hernia? I use those to relieve bloating, but now I'm scared to do any exercises because I don't know what safe. Got a feeling I have multiple hernies, but it's probably just bloating.
@Jamie R best to see your doctor for assessment and diagnosis to know what you're dealing with as there are a range of different types of hernia. Laying down small range leg rotations with feet in contact with the ground are usually OK as are gentle pelvic tilts (flattening the arch of the lower back into the ground gently). Start with these if comfortable to perform and see your doctor would be the best way to go. 🙏
@@michellephysio Thank you for replying! Apologies for such a late one on my behalf. It wasn't a problem, but now I've noticed a small weakness and possibly the start of an umbilical hernia right above naval. I see some recommend pilates to get it back in and I prove the transverse abdominis. Any thoughts? Would this be safe? If it's not poking through fully yet. Do you have any other umbilical hernia videos?
@Bogam Santosh Cycling is a nice low impact exercise. Start with light pedaling (low gears) rather than heavy pushing through the pedals. Make sure you have your doctor’s approval before starting your cycling exercises.
hello @michelle i have a hernia from my belly button up to my sternum i have had a couple ultra sounds and the most recent said the tear has gotten larger, im in canada and things take forever and it will be a while before i get in to see a surgeon. I just recently had an Anterior Cervical discectomy with fusion and that took me 18 months to have that operated on i was in such severe pain i could hardly walk and gained a lot of weight in my belly do you have any recommend upper abdominal exercises Thanks
Just had imbilicle hernia surgery 4weeks ago. I asked the doctor about certain core exercises and he wasn't sure. I'm waiting 6weeks before getting back into full body weight lifting. I do short range motion crunches on an exercise ball. High cable pull down for obliques and scissor kicks...so stay clear from those? But would you recommend stomach vaccuums?
What sort of surgery? Mesh or open non mesh? I got an umbilical hernia too, debating what kind of surgery to go with. I would leave it alone, but just worried it could possibly get bigger.
I had the mesh put in. After the 6th week of healing, I was back in the gym. I have actually laid off of isolated core exercises and am just incorporating core engagement in my other areas for now.
I had the mesh put in. After the 6th week of healing, I was back in the gym. I have actually laid off of isolated core exercises and am just incorporating core engagement in my other areas for now.
Exercises for both INGUINAL or UMBILICAL hernia - appropriate to reduce the risk of worsening and postoperative hernia surgery too, hope these help!
This one will be very useful for my husband, but my question is are there any plans in the works for those of us with HIATAL hernias? This is an area I (and other hiatal hernia sufferers I know) often find overlooked, and none of the physical therapists I have access to seem to know much, if anything, about. I often end up questioning recommended exercises to the point of not doing them for fear of making things worse, and I'd LOVE to know more about how to evaluate advice I receive or how to help regulate/improve a hiatal hernia. Thank you (for everything you do!)
@@ruthwolf1958 yes Ruth, having had this condition myself in the past I understand. Similar principles apply in terms of the abdo exercises to avoid. Would you like me to make a video? If so what would you like to see included in this type of video? I'm thinking perhaps something along the lines of Hiatus Hernia exercises to choose and avoid? Your thoughts? Cheers Michelle
@@michellephysio Sorry for the late reply. In May 2021, we chatted a bit about this in the comments after you posted the GERD/Heartburn video. My questions/interest/wish list is mostly the same now, so I'll re-paste the most relevant part of my earlier comments: Thank you for replying! Yes, that's one of the main things I'd like to know more about and see in video format (I'm a visual learner who likes to be able to follow along.) I can find info on inguinal hernia/"sports hernia" exercise, but there is very little that focuses on hiatal hernia. I'd like to know what the DON'Ts of exercising with a hiatal hernia are too (beyond "don't do inverted poses"), so I can better evaluate if an exercise might be OK for me. Tips on best positions and maybe also where/how best to breathe when bending or lifting during exercise or just daily life (similar to what you've done in your "MOO" technique for bowel movements) would also be fantastic. It's easy to say "squat" or "lift from the knees" but that's not so easy if your knees aren't fully functional too. But I'm also interested in any demonstrations of any other techniques or exercises (in addition to things like the breathing exercises in this video) that also might help with hiatal hernias (like heel drops? but that didn't work for me--it aggravates my neck and knee issues, even done gently.) My local doctors and physios have been less than helpful, and don't have management suggestions beyond the very basics or medications. New addition: so many GERD/Heartburn videos DON'T address the the issue of a hiatal hernia causing the symptoms, so I'm never sure if even the GERD/Heartburn advice is suitable for my condition too. It often seems too "simple" and I've already done it/moved beyond it and still have symptoms due to the physical dysfunction present. And lot of pelvic floor focused/core exercises--well, I wonder how people with knee problems/can't get on the floor or hiatal hernias are going to do them OK. I think maybe what I'm really wanting is practical advice for daily functionality along with maybe more focused management techniques. It feels like I've lost a lot of my important core strength because I've dropped off doing core exercises due to warnings/fear of making the hiatal hernia worse, and I want to find a way to get it back. Does this novella I've written help? I can't imagine there aren't others in the same situation I find myself in and we would all benefit from your unique way of presenting material that is clear and accessible.
I started taking the Herbal medication bought from Dr Igho on RUclips, surprisingly it was working Gradually and in 9days everything changed, I am super Excited that you helped me Cure my Hernia Naturally & I pray that God bless you Dr igho for the Goodwork
Wow- a well controlled voice along with nice flowing exercise. Didn’t strain to understand what you were saying; great rhythm and articulation, not speeding along as if on a fast train! Thanks so much, Michelle. Subscribed. 👍🏼
Need more video for inguinsl hernia mesh repair exercises please.
Hi Michelle, as a cancer survivor and movement educator, pilates teacher, yoga teacher and cancer recovery expert I am SO happy to have found this video. I’m going to share with my cancer community! I’ve had over 15 abdominal exercises. Many of the women who also had ovarian cancer like me all have hernias. I love how you explained the lower area and pulling in and up for support. And yes NO more sit ups, or pilates roll ups, v sits etc. way too much pressure on the abdomen. I’d love to connect with you! I’m not a physical therapist so it’s helpful to have someone like you describe what a hernia is and what you should avoid!!!
Hello Emilee.. you said you have 15 abdominal exercises.. can you please suggest 4-5 exercises other than what Michelle has shown here?? Thank you in advance
May I ask why everyone also had hernias? Is there a theory behind having ovarian cancer and hernia?
@@blsk3719 surgery cuts muscle, fascia
@@luchiayoung could they heal it naturally?
Interesting! I have had my gut cut open to remove cancer that had grown out the wall of my colon. That explains my hernia.
Thank you. I am waiting a month to have surgery but am looking to strengthen my core per my doctors recommendation. This was very helpful.
Thank you for your video. I had multiple surgeries through my abdomen over the past four years. The last one being diastasis recti surgery because of my previous surgeries my abdomen six pack area was split in half creating a massive lower abdominal hernia with what they called Swiss cheese hernias little holes all around. I have two layers of mesh as well. My surgeon was not able to tell me what kind of exercises to do to strengthen my abs or what to avoid so this was a good start.
I’ve also been doing a few other pelvic floor exercises to work my abs/ core.
Do you have any more videos that are safe for people that have had hernia repairs? Thank you
I had Inguinal hernia surgery about four years ago and it has failed. My hernia came from getting hit by an SUV seven years ago. I would like to get it fixed again but first the left tibia plateau. I do your two exercises and they do keep the hernia from getting worse.
@Cameron McCreary I'm so glad to read that you're doing these exercises already. This along with weight management to keep the size of the belly down are good management strategies. All the best!🙏
💘
I have really got to do this and hopefully I can be healed by doing these exercises.🙏🏽🙏🏽❤️🥰🥰🥰
Thanks Michelle! I be doing the exercise from now on very day to avoid my operation
Time will tell if that works Thanks again from Melbourne Australia
@richardmeyer4406 all the best Richard, this takes time and practice. Keep me posted on your progress if you have time!
Michelle will these exercises be safe to do with ventral/incisional abdominal hernia also?
Next month I’m having hernia surgery and a vertical cut hysterectomy so your videos will come in handy thanks
@Samm Mee you're welcome and I wish you all the best with your upcoming hernia surgery and hysterectomy. These procedures can be significant, and it's important to prepare and recover properly. It's also crucial to avoid unsafe core exercises that could strain your abdominal area post-surgery. Please make sure to follow the guidance of your healthcare team and consult with your surgeon or physiotherapist for specific recommendations tailored to your situation. Take care, and I hope your surgeries go well and your recovery is smooth. 🙏
TY for these exercises for a hernia
@tresbien914 you're welcome! I do hope this helps you - all the best!🙏
Hi Michelle! Great video! My husband just had surgery.a few months ago. and he really likes your channel and information (you know how hard it is to treat your own family and have them listen to you!) Appreciate all your expertise! Thanks for sharing! SEE YOU SOON! YO AND VAGINIA 🌸
@Yolanda Tsang PT - YO AND VAGINIA You are so welcome! I'm so glad to read that this is helping your husband. Wishing you all the best for his full recovery 🙏
Thank you so much, Michelle! This is so helpful! I would love to see more videos like this one.
Thank you for this information!
Recently developed double omental hernia.
As a regular, active individual with a physically demanding job, what is the “average time frame” after surgery, that one can return to the exercises listed at the end to avoid?
Are they to be avoided indefinitely or are they something that can slowly be worked back into your regular fitness routine?
Thank you in advance for your time and guidance.
Thank you Mitchlle for your timely video clip.
I had a protatactomy last May,and three months ago small bump
popped up on the right side of my naval.But when I went to see a doctor,it just disappeared n showed nothing on the ct scan.I think it ll be helpful for me to strenghten my core muscle. Thank you.
Thank you for this video. Can you please have video on how to do proper exercises at the gym with inguinal hernia repair. Had the repair done in 2020 April and I have mesh on my lower abdomen.
Great suggestion Paul - will see what I can plan cheers 🙏
Thanks Michelle
Exercises are quite difficult to follow please can you make them a bit more simpler
Can you also suggest exercises on how to prevent developing these hernias
Huge fan of your Work !!
Really nice demonstration. What about 60 sec. planks with forearms on the floor? and feet spread, and back parallel to the floor?. I'm seventy and physically active (running, xc-skiing, cycling) even with an old umbilical and inguinal repair and now an incisional hernia. I've very heavy boned. My MD says the incisional hernia is not worth repairing. Shouldice in Toronto Canada will do it providing not obese..
Thank you Michelle for a very informative video well presented.
If you already have a hernia will this exercise help to keep it in?
I would have thought you would do this routine whilst "it is in"!?
I have an inguinal hernia an "indirect", I will have to wait, to confirm, for nearly 2 years to see a consultant (NHS Wales).
I use a belt (uncomfortable for long periods) to keep it in and would like to minimise its use.
Thank you very much for the video. I have had to epigastric hernia surgeries because the first one failed. Please do more videos on this issue.
Love your points. One question, I have been doing great after 3 years and left inguinal hernia has gotten much better, are push ups out of the question? I have continued to do them throughout this whole time, up to 50 of them daily. It's the only one for upper body, I do now since I quit the gym. is there a modified way of doing it? Or can I do them slower or less of them at a time? Thank you!
No harm in them as long as you don't strain too hard. Should be good for core strength, like planks
Just been diagnosed, cause with exercises, I must have done something wrong. Mines in my groin and have to wait 6 months for operation, NHS is so screwed atm. Gutted! Am I able to do planks sit ups etc
Thank you.... I'm going to be having a umbilical hernia repair in the near future… This will be my third surgery the other two were inguinal. Your information, video was very helpful.
@readysetterrible3278 my pleasure - I'm glad you found the information helpful as you prepare for your upcoming umbilical hernia repair. Wishing you a successful surgery and a smooth recovery! 🙏 💖
Thank you for this, these exercise feel safe and not so harsh on the core, Thankyou for putting this on You Tube.
@KarlenkoFisher you're welcome! I'm glad you like this exercise. Thank you for your kind words and for sharing your feedback. ❤️
Are these good for those who are still with inguinal hernia? I am trying to delay surgery due to the hernia lawsuits that I read in the papers.
@Jennifer R yes they are! I'm so glad you asked - both umbilical and inguinal hernia - I'll pin this note above these comments, thanks so much for commenting
@@michellephysio thank you so much for responding. Michelle, I have 4 fingers width diastasis recti, level 3 prolapse and Inguinal hernia. Can you kindly point to the direction for me on which product that would address all of these 3 issues from your website please? I managed to close from 8 fingers to 4 whilst working with a physio locally but now I would like to continue on my own with your system. Really trying my best not to undergo open surgery at all. I want to try invasive methods first. Thank you in advance.
@@JenniferTanjca I think thats a great idea. Regardless of whether or not you eventually need surgery doing the right abdo core training along with Kegels will help all these things. Do you have ligament laxity ie are you hypermobile? It sounds as though you might be perhaps. Really important for you to avoid the intense core abdo exercises that exercise the upper abs long term. Let me know if you have any qns on these Jennifer. In terms of products this would be the strength & core download (the hard copy version comes with an exercise band however easy to get one off amazon). The link is here if you're interested www.pelvicexercises.com.au/pelvic-exercise-products/downloads/strength-core-video-download/ The Prolapse Exercises ebook is a good long term guide for you to know exactly what to choose and avoid long term to manage this and avoid worsening pelvicfloorshop.com/products/inside-out-ebook I hope this info helps, take care and all the best to you 🙏
I was always athletic, but then I had surgery for an inguinal hernia. The surgeon told me I could pick up where I left off after a month post surgery. However, it’s been 14 months and I keep straining the area where I had the repair. I have to keep taking inflammatories. Does the area ever get better, or do I have to remain idle? I would love to love to do calisthenics and karate again.
I would see your doctor again. Did you get a mesh repair?
Mine has never got better. I’ve had 5 surgeries and it gets worse and weaker every time
@@chrisjohnson4095I have paraumbilical hernias and I ve been going without surgery for years, training. It doesn't seem to get worse, I think I'll be avoiding surgery
Are the exercises to perform and avoid that you described applicable to inguinal hernias?
OMG this is terrific!! Thank you!!
Thanks can you show us more execerise .
Does stretching up exacerbate the abdominal hernia. Thank you for your great advice
@jennifer cherry great question and possibly yes to a degree for some specific types of stretches. I would limit stretches of the abdominal wall such as cobra pose (Yoga) or other stretches that involve tension on the abdominal wall/abdominal muscles. This might include rotational stretches of the trunk too. Basic stretches such as upper and lower limb stretches that don’t involve stretching the abdominal wall should not be problematic for most individuals, I hope this answers your question🙏
@@michellephysio Does it also include swimming since u stretch the abdominal wall also?
Hi Michelle, thanks so much for making this video. Would these exercises be good/safe for ventral/incisional hernia? I have a hernia not directly at my incision but above it, on the left side of my abdomen. Thank you for your help.
@Alexandra Ra yes these exercises are appropriate for learning to engage and gently brace the abdominal core muscles. Start with just a few exercises at a time and focus on getting the technique correct. As always avoid any exercise that causes discomfort or aggravation in symptoms.
Are these exercises suitable for a very large hiatus hernia ( stomach) and diverticulosis?or just diaphragmatic breathing after meals? And before meals? Thank you in advance.
I have hernia almost 4 months I'll go to doctor he said I'm going to surgery but I'm afraid to surgery, what would I do now it is possible have a chance to back a normal if I didn't go surgery? Thank you for your answer 🙏
@A R N E L yes I understand your fear regarding surgery however your doctor has assessed your condition and advice you accordingly. If you’re unsure whether or not to proceed then perhaps you can return to your doctor and ask whether he/she thinks surgery is necessary along with the risks versus benefits of surgery for your condition or get a second opinion from another doctor if you’re still unsure. A hernia is a gap in the abdominal wall that unfortunately will not heal of its own accord. Wishing you all the best🙏
@@michellephysio yes I hope I back to normal after doing this exercise routine everyday.. how many hours exercise everyday?
@@TheArnel376 the focus is on quality of exercise starting out & knowing how to correctly activate these deep core abdominal muscles. You may start lying down and progress to doing them sitting and standing remembering that this is a very gentle exercise only and can be difficult at first. Just start aiming to hold the muscles gently braced for up to 10seconds at a time doing what you can manage comfortably with good technique. In time these muscles will become more automatic. Remember that these aren’t a substitute for surgery if that is what your doctor has advised. Wishing you all the best!
Hey is this for after surgery? Or for someone with the hernia?
@traceystock7352 great question Tracey - applies to both. Just be sure to keep very gentle post op
Hi Michelle,
Firstly, full marks for your presentation, clarity and clear instruction. Your videos are a delight to watch.
Frustratingly, I can’t find anything on exercises to do with an inguinal hernia that I’ve just been diagnosed with.
Ironically, for the past year, I’ve been building my core and lower abdominal muscles with similar exercises to your abdominal video, using an Indo Board, hill walking, stretches, twists etc. Whilst walking I have mastered holding my lower abdominal wall up and in for a while, so it’s surprised me that after over a year, this appears to have highlighted the muscle area around the inguinal canal which already has an inherent weakness as it’s where the male testes drop through as a child.
Now I have this inguinal hernia in its first stages, I want to perform and gently target this specific area when lying on my left side in a recovery position , right knee raised ( the hernia is on my lower right) . Is continuing to use this videos lower abdominal exercise suitable, because I feel that I need to be strengthening the muscles further down? Any advice welcome.
Michelle, are kegels safe to do? I've read research that shows the lower abdominals are unavoidably recruited during PFM exercise
Thanks Michelle good info.
Hi, I have a umbilical hernia is it ok to excercise with a twist stepper?
Thanks
Thank you. Bless you. Please make more videos. Thank you.
Great video. I've had double inguinal surgery 3 x weeks ago and I am a keen martial artist. I've had to wait 18 x months to get the surgery due to covid. My core was getting weak due to lack of abdominal excersise as I eased of during my wait. Hoping to get my core back strong again one fully healed around 8 x weeks post op. I know I'm gonna have to start slow and build up but seeing some of the things you have said to avoid were a lot of what I used to do. Can you suggest some alternative core excersises to help build up the strength back in my core and also are there any specific excersises that can strengthen the muscles around the inguinal area. Would working on the obliques help etc any suggestions? Thank you.
@crockett1973 yes agreed, start very slowly and build up over time. Working on the external obliques or rectus abdominis is probably not advisable as both these outer abdominal muscles act to increase pressure within the abdomen (therefore having the potential to push pressure outwards) eg exercises such as abdo curls and oblique crunches etc. The key muscles to work on are transverse abdominis, internal obliques, and pelvic floor muscles for stabilization and control of intraabdominal pressure. I opt for gentle training of these muscle groups encouraging them to work together in exercises like superman, modified plank (kneeling) along with whole body functional training eg standing single arm cable rows with trunk rotation. If you are training at an elite level it could be worthwhile consulting with a Physio to assist you with appropriate core retraining. The key is to get the very basics going from the outset where less is more, focusing on correct muscle activation as outlined in this video. Wishing you all the best with your rehab! 🙏
@@michellephysio thank you very much
@crockett1973 you're welcome! ❤️
First time seeing these exercises , I think this is a very good video.
@nereidaparrilla9433 I'm really glad they make sense, thanks so much for taking the time to comment . All the best!❤️
Sooooo well explained!!!! 👌🏽👌🏽👌🏽👌🏽👌🏽 DEEP GRATITUDE 🙏🏽🌺 SOOOOO GLAD to have found you!!!! 💜🤗
@seeker • thank you so much for this beautiful comment - much appreciated. ❤️🌺 All the best! 🙏
@@michellephysio thanking YOU, lifesaver🤗
Very helpful as I look for alternatives to minor hernia repair surgery!
@user-rh5tp4mv1w I'm glad to hear that you found the video helpful! Exploring alternative options and exercises can be beneficial when considering hernia repair surgery. It's important to consult with your healthcare provider to determine the best course of action for your specific situation. Best of luck on your journey towards hernia support! 🙏
Thank you for posting a clear and easy exercise that I can use following my hernia surgery.
Still it is important to keep all core muscles strong. Is avoiding crunch type excersizes only for a healing oeriod?
Mam! These exercises should be done on empty stomach.?
I have inguinal hernia in the right groin area since five months and being careful with work and moving about . I am 65 years old and working in the sales field. I ride a bike for four hours everyday. Can I avoid surgery with exercises and be safe in the future and should exercises be done before food. Please guide me.
@michaelcurran1797 Hi there, these exercises can be performed before or after eating. My apologies, unfortunately I am unable to say whether you can avoid surgery; this is a decision made between you and your medical specialist based upon assessment of the extent of your hernia. I can say that it's valuable to do these exercises regardless of whether or not you proceed to having surgery because these deep abdo muscles provide abdominal wall support. Wishing you all the very best!🙏
Doc i had mesh surgery for hernia few years before now disgusting to discover that i have hernia from right side also..doc advice to strengthen core...m confused which should i do and which not..what you said should be avoided are recommended by doc...plz tell me what to do..i don't want to go for another surgery..plz help me..
I'm not sure if I have a hernia but these corset like muscles have felt very strange for me the last two years, almost as if there's a belt tied round the area when lying down. Could these exercises still help?
Hi Michelle, I have bulging in the right inguinal region. However, it is not certain if a hernia or not. Ive got ultrasound done twice and in one report it showed early hernia but the other said there's bulging but no sign of damage to suggest hernia.
My question to you is, can this exercises fix bulging if it's not hernia?
I've also been doing exercises such as leg raises, v-ups, and other similar exercises. Are these exercises safe to do? I'm doing these to strengthen my lower abdomen.
Thanks
@KaranSingh-xx5lj hello, Did you really have a hernia or was it something else?
Thanks alot 🎉🎉🎉🎉
Hi Michelle.. if I understood correctly we have to contract or say pull lower abdominal muscles inwards and try to hold it inwards and breath normally.. is that correct? Also suggest can I do leg rise exercises to train lower abdominal muscles.
@Lalit Sharma Yes this action is correct. Avoid double leg raises (both legs simultaneously) but in time you may try a single leg raise when you have gained adequate deep abdominal muscle control. The key is getting the abdominal muscle action correct in the first instance before progressing. I hope this helps! 🙏
I appreciate this. During a routine physical I found out I have an inguinal hernia but it's so slight I think surgery is unreasonable. And I was wondering about kegels being useful or not.
Yes it is.
what did you do for it ??
Pls narmal hiatus harniya exercises request 🙏
thank you so much
Gracias justo lo q necesito luego de mi cirugía hernia umbilical..
Hi, Michelle, you have a reassuring tone. Question: Can these exercises be done by someone waiting to hear from a surgeon? I have an inguinal hernia. Not painful, but I know when to lie down, because I can feel a slight sensation that small bowel might be moving ever so slightly.
@danielasuncion9991 Hi and yes absolutely in fact deep core abdo training in this manner is potentially very helpful. These are part of the intra abdominal pressure control mechanism and so vital in hernia rehab & management. Make sure not to contract too forcefully, this is a very gentle control exercise. Let me know any qns!
@@michellephysio
Thank you, Michelle. I have been neglecting the abdomen area, as far as exercise goes...
@@danielasuncion9991 hey Daniel deep core abdo control is vital - deep core abdo exercise always should feel controlled & not too intense - focus ++ on correct form. I’ve got this on my to do list asap as well for basics & progressions. Keep me posted if you have time & all the best! 🙏
@@michellephysio
Oh, GREAT, yes, I will keep you informed!
Dr pls guide me planks is a better excercise for hernia & belly fat altogether ?
Hi Michelle, have you got any suggestions on involuntary abdominal holding? Thanks.
@Gerald Kurkjian yes I’ve just drafted a short 3 step video on this, I’ll film as a priority and thankyou❤️
I was recently diagnosed with a 5mm hiatal hernia...would this be aafe for me? Unfortunately surgery is not an option and i want to work on my abdomen
Can I take gloot flat tummy tone capsules when I have hernia so that I can make it smaller
I know this is an old video but I just discovered it, and would like some advice.
I am overweight (sleeved 2022), previous C section and 2 umbilical hernia repairs, second one being the mesh.
The surgeons suggested I avoid any ab exercises and limit others that use my core to keep from retearing, as he said it'll keep causing microtears til it goes back to tearing open again.
Would these be safe for my situation? I'm trying to get back into shape (the second hernia occurred in November and I've been avoiding exercise since) and want to do it the right way.
Any advice?
I've had a small abdominal Hernia for about 10 years (cant even say how it happened I just noticed it one day) it's about the size of my index finger and can be pushed in easily. I'm also a fitness trainer and train my abdominals pretty hard upper lower and obliques which are well defined. If I tense my muscles the hernia doesn't pop out, only if I relax my posture and sometimes while training. I always thought having strong stomach muscles was important and would be crushed if I had to suddenly stop all ab training. Its never gotten worse or bigger and I hope it will stay that way. I would opt for an Op if it got any worse rather than having to give up training, I'm 52 and want to stay fit. It doesnt herniate when I'm doing crunches, moreso if I'm doing extension sit ups where theres a stretch backwards rather than a crunch involved. I guess it all depends on the degree of the hernia. I'll be adding those deep muscle exercises though :-)
@ Tyler Darden yes I hear you and understand how you feel. Good idea to incorporate training of the deep inner abs!
so would you say abs exercises reduce the risk of hernia?
Thats what I guessed. Many claim surgery is the only way and hernia gets worse over time. Not all true. If the hernia is small, stay fit and strenghten your abs. End of problem. You're going to have a functional life without surgery. Avoid too heavy weights.
Just to check, this would also be beneficial for parastomal hernias? ( basically an incisional hernia caused by the creation of an Ileostomy) my hernia is still tiny but really want my abdominal muscles be stronger. I am a slightly overweight 38 year old male. Thanks so much
Hi ! I watched your video and I want to clarify about the breathing process with you. When breathing in I need to expand the lung while breathing out I need to contract the abdomen and at the same time press the portion with the hands in position slightly? Is that correct? Thank you!
Thank you very much, greatly appreciate you.
Thankyou. I do my Ashtanga yoga everyday and it seems that I have to stop for the time being.
Can this be used for distasis recti or not? I don't want to make it worse obviously.
What about the plank? Is it not good for hernia?
Hi, I’ve been struggling with this for several years and am really at a loss and fearful. I had laparoscopic inguinal hernia surgery two years ago June and in May of last year it returned (11 months after the first surgery) and I had to have open repair this time last June. No doctors or surgeons can tell me anything other than don’t gain weight to prevent this from happening a third time. I am not overweight and eat a whole food plant based diet. I know deep down there must be some exercises I can do that will strengthen me and prevent a third occurrence. My family doctor says do nothing for at least a year. I have been very careful but need to build myself up and get stronger. Any suggestions would be appreciated. BTW - I have contacted one Personal Trainer who says I need to build up my core and another one who says this is the worse thing I can do.
My core was already super strong and I still got a hernia. Getting old sucks. 52 and just told I should not work out until hernia is ultrasounded and completely diagnosed. F that, I am going to continue working out and just avoid sit ups or if I do them, hold the hernia down so it cannot pop out. Giving up exercise is not an option for me.
Thanks Michelle very informative.
@Allan Ashton my pleasure! I'm really glad this make sense, thanks so much for taking the time to comment ❤️
Namaskar ji 🙏
I watched your this vedio earlier few weeks ago and rewatched yesterday ,liked and subscribed as well .
I am 76 yrs old, having Inguinal harnia,on my right side about16 months old. I feel it's increasing in length downwards.
Yesterday I started your both suggested exercises, resulting, my harnia didn't came out at once after I got up in morning but later it came of course.
I seek your Advice if to continue or divert to any of your other exercises along with these two.
Also can these exercises can be done at any particular time ie empty stomach Or even after taking my meals too. God bless you , wait for your A line in reply
Namaskar with my regards
@Som Tandon I’m so glad the information is helpful for you and yes these exercises can be completed anytime of the day. I usually encourage exercises when the muscles are well rested and not fatigued for maximum benefit.
@@michellephysio Namaskar ji 🙏 and thanks for your reply
My regards
Hi I am 55 years old I had a hysterectomy back about seven years ago the part of my lower belly I’m having a a hard time loose that fat. I exercise and I eat right can you please tell me how can I lose it
Hi Michelle. I benefitted immensely from your videos post total hysterectomy. They helped me recover safely.
Sadly, I have developed a small incisional hernia. Could you please share if this exercise will help contain it?
What about kegel exercises?
I have been doing some knee exercises to strengthen the weakend muscles ( pushing the knees down while lying down and raising one leg at a time while being seated). Could they have caused the hernia? Should I stop doing them?
Please help. I am scared of doing anything right now without guidance.
@N P • good questions. My first suggestion is to see a women’s health physio if you’re able to for guidance. The exercise in this video is a basic core abdo activation exercise that I would teach most women post hysterectomy however I can’t guarantee it will contain the hernia. I would suggest avoiding abdo exercises with an abdo hernia. As far as the leg raises go, you’re probably doing inner range quads/straight leg raises and if the heel is lifting just off the ground this shouldn’t be an issue - do the exercises with your head flat down rather than lifting off the ground to look at your leg as lifting your head activates your abs. I hope this info helps 🙏
@@michellephysio thanks a lot for your guidance.🙏 It's very helpful.
@@michellephysio can I continue to do Kegel exercises safely?
I have spoken to a gynecologist, an abdomen specialist and a physiotherapist. None of them a able to help. They are all focussing on the operation for the hernia. Guess the training in our country is not as exhaustive as in Australia.:)
That's why I turned to you....so I could avoid doing what was worsening the situation, and see if any exercises would help with a maintenance approach. It's just a 4mm miseceral fat hernia.
@N P there shouldn’t be an issue with correctly performed Kegel exercises and abdominal hernia. A combination of the good pelvic floor and abdominal core control and strength actually helps contain the pressure within the abdomen which is a good thing. It’s important to perform Kegel exercises correctly focusing on the pelvic floor muscles and avoid the mistake of drawing the abdominal muscles in strongly. It’s normal to sense some deep lower abdominal activation with Kegel exercises. Keep the upper abdomen relaxed during Kegels (ie the area above the navel). I hope this information helps you NP and all the very best🙏
@@michellephysio thanks a lot for your reply.
I don't see any growth on my abdomen but my scanning report says that I have small umbilical hernia don't know how this happened is it by birth or got it later on which excercise should I avoid doing so that there's no problem
I’m big and have a big round bloated stomach with a stomach hernia just above the belly button. How many minutes a day? How long hold and how long rest? How many days a week and for how many months to get meaningful results As well you are in peak physical shape so your stomach is completely different from mine so can you do another video with a person with a big round stomach and waist area?
what chest exercises can be done while having a bilateral inguinal hernia?
What's the best exercises for a spigelian hernia which is rare?
Thank you for this!
Hi Michelle! I had a 3 cm wide ventral hernia repaired 5 months ago, without mesh. It was between pubic bone and belly button. I have been so afraid to begin exercising and my core feels so weak. My hernia appeared just weeks after an emergency c-section a year ago. So pregnancy, then c-section, then ventral hernia, then open hernia repair surgery means my abdomen has been through a lot the past year! Are these exercises safe for after ventral non-mesh hernia repair? Or do you have any suggestions for regaining core strength safely after ventral hernia repair. Again, it has been 5 months since the surgery and my surgeon cleared me for all physical activity but I am so afraid of it returning! But I need to regain some strength. My insurance does not cover physical therapy.
Loving your videos Michelle thank you ❤️
@monstamonie You are so welcome! Thank you for your lovely comment and support 💖
Do these exercises work for a ventral hernia?
Hi mam I'm hernia patient many years i doing push up its bad for hernia
Hi Michelle,
How to reduce belly size after hernia surgery?please shoe some exercises which can reduce the belly size without much strain.
@Disha Agarwal great suggestion thank you, I've added this to my to do list on videos to make💖
Thanks
Thanks for these exercises I believe I have a post surgery hernia from a 24 cm incision for PPC surgery last year as beside I will do these exercises to improve my tummy muscles appreciate your advice you must be a Physio as you give really great advice thanks
@Gill Short you're most welcome!🙏 ❤️ Thank you so very much for your kind donation, very much appreciated indeed - I hope you benefit from this video information. Best wishes to you! 🙏
Are abdominal crunches ones to avoid? Or just sit-ups?
@deezerdeezer Best to avoid both of these, any abdo exercise that raises your chest and shoulders off the ground or both feet off the ground when you are lying on your back increases pressure on the hernia and are best avoided. Hope this helps ❤️🩹
Huge, huge help tyvm. 🙏
@Libra Tude my pleasure! So glad this helps. Thanks for taking the time to comment. 💖
Thank you so much! God bless you from Texas.
@Zack Wies from Texas, thank you, my pleasure and all the best to you from down under 🙏
I have umbilical hernia due to multiple c- sections. My tummy looks like 7 month pregnant.
I don't want any surgery.
Is it possible without surgery it goes back.
1 back I got last C-section.
Plz help me it will be great fever for me.
@Naila Ali thanks for your comment. Unfortunately, I’m unable to answer your question. If possible see a pelvic floor or women’s health Physio to assess your tummy muscles and your condition. This is the only way of knowing whether exercise will be of any benefit or not. Wishing you all the best🙏
Thank you, very well explained.
@Dale Light I'm really glad they make sense, thanks so much for taking the time to comment ❤️
Ab roller would make my hernia explode right now. I've got an abdominal on the left, femoral on the right and a post umbilical. Strangely, certain core exercises feel therapeutic like sit ups.
Thanks for this :) Would Yin Yoga poses, such as childs pose, laying side leg twist, and seated forward fold pose a danger for the various types of hernia?
I use those to relieve bloating, but now I'm scared to do any exercises because I don't know what safe. Got a feeling I have multiple hernies, but it's probably just bloating.
@Jamie R best to see your doctor for assessment and diagnosis to know what you're dealing with as there are a range of different types of hernia. Laying down small range leg rotations with feet in contact with the ground are usually OK as are gentle pelvic tilts (flattening the arch of the lower back into the ground gently). Start with these if comfortable to perform and see your doctor would be the best way to go. 🙏
@@michellephysio Thank you for replying! Apologies for such a late one on my behalf.
It wasn't a problem, but now I've noticed a small weakness and possibly the start of an umbilical hernia right above naval. I see some recommend pilates to get it back in and I prove the transverse abdominis. Any thoughts? Would this be safe? If it's not poking through fully yet.
Do you have any other umbilical hernia videos?
But how can l know when to do sit-ups again😢?
Hello doctor i have recently got operated by inguinal hernia on 26 of feb this year now i am thinking to start cycling is it a good idea
@Bogam Santosh Cycling is a nice low impact exercise. Start with light pedaling (low gears) rather than heavy pushing through the pedals. Make sure you have your doctor’s approval before starting your cycling exercises.
hello @michelle i have a hernia from my belly button up to my sternum i have had a couple ultra sounds and the most recent said the tear has gotten larger, im in canada and things take forever and it will be a while before i get in to see a surgeon. I just recently had an Anterior Cervical discectomy with fusion and that took me 18 months to have that operated on i was in such severe pain i could hardly walk and gained a lot of weight in my belly do you have any recommend upper abdominal exercises Thanks
Thank you for this video
@براءة علي دينار • 2 you're most welcome!❤️
Will these exercise s reduce belly fat
Thanks madam
Thank you.
Just had imbilicle hernia surgery 4weeks ago. I asked the doctor about certain core exercises and he wasn't sure. I'm waiting 6weeks before getting back into full body weight lifting. I do short range motion crunches on an exercise ball. High cable pull down for obliques and scissor kicks...so stay clear from those?
But would you recommend stomach vaccuums?
What sort of surgery? Mesh or open non mesh? I got an umbilical hernia too, debating what kind of surgery to go with. I would leave it alone, but just worried it could possibly get bigger.
I had the mesh put in. After the 6th week of healing, I was back in the gym. I have actually laid off of isolated core exercises and am just incorporating core engagement in my other areas for now.
I had the mesh put in. After the 6th week of healing, I was back in the gym. I have actually laid off of isolated core exercises and am just incorporating core engagement in my other areas for now.
Do these work for hiatus hernia??