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3 Best Exercises For Hiatal Hernia Patients

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Yoga:

1. Cow Pose:

Cow-Pose
Image: Shutterstock
The Cow pose works on the torso as well as the neck region. It will also massage your spine and belly.
  1. Bring your hands and knees in a tabletop position. Your knees should be bought below your hips and your wrists and elbows should be in line.
  2. Your head should be brought in a neutral position. Keep your eyes towards the floor.
  3. When you lift, bring your chest towards the ceiling. Your belly should sink towards the ground.
  4. Now lift your head and look forward.
  5. Exhale, and when you do that, bring your tabletop position on your hands and knees. Do this for around 10 to 20 times.

Stretches:

You should also do a few stretches in order to find relief. They will strengthen the muscles in your abdominals and support them as well. Just make sure you don’t over stretch as it always leads to a significant decrease in the effectiveness of strength training by almost 28 percent.

2. Side Bends:

Side-Bends
Image: Shutterstock
  1. Stand up and keep your back straight. Your feet must be placed a little apart.
  2. Keeping your right arm down to the side, lift your left arm straight above.
  3. Bend towards the right side, making sure you are not bending forward or backward in the process.
  4. Stay in that position for a few seconds, and return to the first position.
  5. Repeat the same keeping your left arm down to the side, and the right arm lifted straight above.
  6. Do 20 repetitions on each side.
  7. You can also perform this exercise using weights.

3. Hip Extension Stretches:

Hip-Extension
Image: Shutterstock
There are plenty of hip extension exercises you may try. This one is, however, the best.
  1. For this exercise, you need to lie down on your side and keep your back and knees straight.
  2. Now take your legs towards the sides. Your knees should be kept straight.
  3. Bring one of your legs upwards keeping the other one down.
  4. Hold for 3 seconds and then bring the leg down.
  5. Repeat 10 times and then do with the other leg.
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