Скачать с ютуб Inguinal Hernia exercises-Do it Right! в хорошем качестве

Inguinal Hernia exercises-Do it Right!

The Daily Bulge Los Angeles, California MONDAY FEBRUARY 4th, 2019 The Problem With Youtube Inguinal Hernia Exercise Videos If you search online for ‘ inguinal hernia exercises’, most of what you will find falls into one of two categories. The first is different versions of leg lifts done while you are lying on your back, flat on the floor. This may strengthen your abs, but will increase the pressure on your hernia making it worse. The second is pulling your stomach in towards your spine in order to strengthen your transverse abdominus muscle. While this may be nominally helpful, it is insufficient in my experience to strenghten all 4 layers of your abdominal muscles. The challenge then, is how do you strengthen your belly muscles without increasing the pressure on your hernia and making it worse? The answer it turns out is surprisingly simple-do your ab exercises lying on your back on the floor, but with your hips elevated on a very firm 8” high foam wedge. This shifts your intestines towards your chest and away from your hernia, protecting it from abdominal pressure. Also, no crunches or sit-ups! This puts downward pressure on your hernia causing it to bulge further. A physical therapist named Janet Holmes developed these exercises, though not specifically for inquinal hernia management. You can watch her video here:    • Abdominal Core Power   You will need 3 props in order to do these exercises. A yoga mat or blanket to lie on, a 8” high very firm foam wedge and an inflated ball. If you start her exercise video at the 14:44 mark and do Phase 1 and 2 exercises only, 3-5 times per week, you should start feeling improvements in several weeks, if not sooner. Keep in mind that even when you are feeling better, it’s best to reach down and push into your hernia when coughing, sneezing or straining on the toilet. If you need help with the exercises you can reach me at: [email protected] New Hope for Hernias There’s a lot of well-intentioned advice online about how to fix your inguinal hernia without resorting to surgery. Here’s what you need to know. An inguinal hernia occurs when your intestines push through a weakness in your abdominal wall near your groin, resulting in a bulge. Straining of any sort may make the bulge larger, while lying flat on your back will usually make it disappear temporarily. Once you have a hernia you will always have one unless you have it surgically repaired. Over time, hernias tend to get bigger as the muscle wall of the belly gets weaker and more tissue bulges through. Surgical repairs are 85-90% successful, however 10-15% of patients report ongoing pain. Unless hernia discomfort is acute, doctors usually recommend a wait and watch approach. While waiting and watching is preferable to surgery, you may still be experiencing daily discomfort plus find yourself having to be uber careful not to strain and make your hernia worse. I’ve found a simple set of exercises that has virtually eliminated my hernia discomfort and freed me from having to be so careful all the time. However, if I am lifting something heavy, I absolutely will wear a hernia belt to protect myself. About hernia belts-despite recommendations online, wearing a hernia belt all day compresses nerve, blood and lymph flow-not a good thing!! The following exercises done diligently will free you from needing to do this.