Hiatal hernia is a condition where one part of the stomach protrudes into the thorax, through the esophageal hiatus. This condition arises as a result of a tear in the diaphragm which could arise from heartburn or chest pain. Often times, this condition requires surgery, especially the large ones, but the smaller ones can go unnoticed. You can reduce your risk of ever having a hiatal hernia or work on stopping it if, you already have. The exercises below does the trick.
1. Cow pose
Cow pose works effectively in massaging the spine and the belly. To do this, go on your knees, then bend forward from your waist and place both hands on the floor, so that you form the shape of a table. At this point, your knees should be beneath your hips and your elbows aligned. Now, bring your head in a neutral position and keep your eyes fastened to the floor. Bring your chest towards the ceiling as you lift and sink your belly towards the ground, with your head up and forward. Exhale, return to the table starting position and repeat for at least 10 times.
2. Diaphragm strengthening exercise
Since the main cause of hiatal hernia is a tear from the diaphragm, it is important that the diaphragm is strengthened, in order to reduce the risk. You can do a simple breathing exercise by lying on your back, with a pillow under your head and another under your knees. Then, place one hand on your upper chest and the other hand below your rib cage and breathe in slowly through your nose. When you do this, you will observe that the hand on your rib cage would move out with your stomach, while the hand on your chest remains intact. Now, exhale with your mouth and tighten the stomach muscles. If this exercise is done consistently, the diaphragm will be strengthened and in no time, the hiatal hernia will be gone.
3. Massage your abdominal area
Another effective thing to do is to massage your abdominal area, by focusing on the upper part of your stomach. This will reduce the discomforts that comes from the condition and will also strengthen your stomach muscles. You can do this by lying on your back, with your fingers on your breastbones, put a pressure downward and then slowly move towards the belly button, Keep repeating for about 5 minutes or more and try to do it at least twice daily.
It’s best to deal with hiatal hernia at its early stage, to prevent a worse condition that may require surgery.
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