• Adarsh Poddar

5 Exercises for Inguinal Hernia You Must Follow | ShivaniHospital&IVF



A groin hernia may manifest itself as a lump or swelling in the groin region. A groin hernia occurs when a person's abdominal muscles are weak for some cause, and fatty tissues or a section of the intestine protrudes into the groin area. Lifting heavy objects or applying constant pressure to the abdominal muscles makes them weak, which can result in this problem. It may also be present at birth as a result of heredity or structural flaws. Patients with groin hernias experience intense pain or discomfort in the groin region.


Simple groin hernia prevention exercises include:


To gradually strengthen the abdominal muscles, patients must engage in some basic exercises. The following are a few of these exercises:


Thigh Squeeze

The thigh muscles are used in this exercise. Bend your knees and lie flat on the concrete. Inhale when holding a pillow between your legs. Squeeze the pillow slowly with both knees while exhaling. 20 times a day, repeat this practice.



Thigh Squeeze for Inguinal Hernia

Shoulder Bridge

Exhale while continuing to hold the same position with a cushion between your knees. Boost your waist and protect yourself by resting your arms on the floor. From your shoulder to your knees, try to make a straight line. As you near the top limit, inhale. With a cushion between your legs, return to the starting spot. 20 times a day, repeat this practice.



Shoulder Bridge For Inguinal Hernia

Stretching the hamstring muscles

Lie down flat on the floor with your knees bent to stretch your hamstring muscles. Make sure your chin and head are at the same height. Raise one leg while holding the other bent on the floor. Using a towel looped around your foot, draw the raised leg towards you. Do it until the hamstring muscles are a little stretched. For 30 seconds, stay in this place. Return it to its original location. Repeat the exercise 10 times a day for each leg.



Stretching the hamstring muscles for Inguinal Hernia

Opening the knee

Continue lying flat on your back on the cement, knees bent, and inhale. Open one of your knees sideways when exhaling. As far as possible, slowly lower it to the floor. Return the knee to its original position. Carry on with the operation on the other leg. 5 times a day, repeat this exercise. Hold your pelvis still during the whole workout.


Roll your hips

Hold your feet apart when rolling your hips in the same way with your knees bent. Keep your arms straight out to the sides and take a deep breath in. Now slowly roll your hips over to the right side while steadily exhaling. Bring your knees together in a sideways position. Carry on in the same manner to the left. Initially, do this exercise 10 times a day, then increase to 20 times a day. Hold your feet apart when rolling your hips in the same way with your knees bent. Keep your arms straight out to the sides and take a deep breath in. Now slowly roll your hips over to the right side while steadily exhaling. Bring your knees together in a sideways position. Carry on in the same manner to the left. Initially, repeat this exercise 10 times a day.


Both of the above exercises are designed to strengthen the pelvic area, hamstring muscles, and abdominal area as a whole. To achieve the best results, these activities should be combined with a 45-minute regular stroll. The synchronization of the abdominal and pelvic muscles is improved as a result of this. Both of the above exercises are designed to strengthen the pelvic area, hamstring muscles, and abdominal area as a whole. To achieve the best results, these activities should be combined with a 45-minute regular stroll. The synchronization of the abdominal and pelvic muscles is improved as a result of this.