Abdominal Strain: Rehab Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Tummy tuck
slide 1 of 4, Tummy tuck,
- Lie on your back with your knees bent. Place two fingers just inside your hip bones so you can feel your lower belly muscles.
- Take a deep breath in.
- As you breathe out, pull your belly button in toward your spine, as if you are trying to zip up a tight pair of jeans. You should feel your lower belly muscles pull slightly away from your fingers as the muscles tighten.
- Hold for about 6 seconds, but do not hold your breath.
- Relax up to 10 seconds.
- Repeat 8 to 12 times.
- Repeat several times a day, and try to hold your lower belly muscles in for longer as you get stronger.
- Practise doing this exercise while you are standing, such as when you are standing in line, or sitting.
Pelvic tilt
slide 2 of 4, Pelvic tilt,
- Lie on your back with your knees bent.
- "Brace" your stomach—tighten your muscles by pulling in and imagining your belly button moving toward your spine.
- Press your lower back into the floor. You should feel your hips and pelvis rock back.
- Hold for 6 seconds while breathing smoothly.
- Relax and allow your pelvis and hips to rock forward.
- Repeat 8 to 12 times.
Curl-up
slide 3 of 4, Curl-up,
- Lie down with your knees bent and your arms at your sides. Keep your feet flat on the floor.
- Lift your head and shoulders up 8 to 10 centimetres. At the same time, raise your arms to about thigh level.
- Hold for 6 seconds.
- Relax and return to your starting position.
- Repeat 8 to 12 times.
Diagonal curl-up
slide 4 of 4, Diagonal curl-up,
- Lie down with your knees bent and your arms at your sides. Keep your feet flat on the floor.
- Lift your head and shoulders up. At the same time, reach to one side with both arms.
- Hold for 6 seconds.
- Relax and return to your starting position.
- Repeat 8 to 12 times.
- Repeat the same steps on your other side.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: November 9, 2022
Author: Healthwise Staff
Medical Review:Patrice Burgess MD - Family Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Joan Rigg PT, OCS - Physical Therapy
