Ab workout..... but a fly in the ointment

[MissMillie]

I have an umbilical hernia. I was born with it, it healed. It ruptured again when I had my son, and it was repaired when I had my gallbladder removed a couple of years ago.

Now, since losing a lot of weight, and my innards shifting around, the hernia is back.

I will eventually have it repaired again, but not until I'm done losing weight (I'm hoping another 50 lbs).

Doc says that strengthening the abdominal muscles will help, but to be careful not to do further damage.

So what the *%#*% does that mean?

Any suggestions on how to strengthen without doing further damage?

[CitySky]

1. owie

first of call, congratulations on dropping the weight!

Second, a good PT might be able to help you more, but this I know: When I had a back injury and needed to GENTLY strengthen my abs some years ago, my "exercises" didn't look much like exercise at first. Will try to describe here; use it if you like, but if it hurts i say stop!

1. Lie on back, knees bent, feet flat on the floor, arms stretched over your head or if that's not comfortable then just next to you ont he floor. Inhale.

2. Exhale and "cave in" your stomach, pulling your bellybutton towards your spine. Try to press your lower spine into the floor like you're squashing a bug with your spine. Hold for a couple of counts then release; when you "release" your stomach muscles you may roll up onto your tailbone slightly (depending on the curve of your lower spine.) So during the exercise, you're squishing that bug, but during the pause, the bug might get away. (Does this make any sense at all?) Do this 10 times then rest; 3 sets.

Seriously, that was IT at first. After a while, I added: Variation A: gently lifting one leg while performing the "cave in" motion in #2 above. switch legs. Variation B: with arms stretched out above your head, slightly lift one arm while doing the "cave in" motion. Variation C: lift one leg and opposite arm.

Each time you hold that "cave in your bellybutton and squash the bug with your spine" moment for a few seconds.

Wishing you a speedy recovery! Be careful.

:hug:

-Sky in Houston

[MissMillie]

3. Thank you so much for this!

Thinking about your suggestion, I have to admit that it makes perfect sense. There's no jarring or tugging, just tightening of the muscles.

I'm actually pretty lucky, I'm not in much pain with this. It's just a big bump over my belly button.

I'm going to try your suggestion.

[TexasSissy]

4. Another suggestion to add to the others you have:

I find that this position is helpful:

Bend over, feet flat on floor, grasp hold of the seat of a chair (or edge of a table or desk), and do the crunching-in of the tummy muscles in that position. It's slightly different from lying on your back on the floor and doing it.

Here's a great one for lower abs that is not too jarring and does not involve the waist-level muscles much: (excuse my ignorance, but I don't know exactly where your hernia is):

Lie on your back, arms down by your sides, palms down, fingers pointing toward your toes.

Raise both legs so that toes point toward ceiling.

Cross ankles.

Raise legs so that toes go just a bit higher toward ceiling. Do this by using your lower ab muscles.

Do that for 25 to 35 times.

You will feel this, but it's a very subtle movement that is not overly strenuous. You can use your hands on the floor for assistance, if necessary. (If you have lower back trouble, this exercise may not be a good idea. I do, so I can't do it when my lower back is inflamed. But I can do it sometimes, and I love it.)

[IronLionZion]

2. go easy on the weight lifting

any excercise you do will use your abs because abs are used for just about everything. It sounds like you don't need to lift weight with your abs.

Try crunches and swinging your arms from side to side with a broomstick. Stop if it hurts too much. hope this helps